Seltara

Fuel the work.Own your Recovery.

Daily target01
3,290
kcal13,765.36 kJ

01 / Fuel

Daily targets

Energy allocation13,765.36 kJ
3,290kcal / day
Protein20%
Carbs50%
Fat30%
01

Protein

165g
660 kcal
02

Carbs

410g
1640 kcal
03

Fat

110g
990 kcal
Hydration3.5 L
Fiber35 g
Meals4 / day

02 / Support

The stack

01

Performance

Creatine Monohydrate

Strength, power output, and repeat performance.

Dose4 g
WhenDaily
02

Foundation

Vitamin D3

Immune function and hormone support.

Dose4,000 IU
WhenAM / with fats
03

Foundation

Fish Oil

Cardiovascular health and inflammation management.

Dose2 g EPA+DHA
WhenAM / with food
04

Recovery

Magnesium Glycinate

Sleep quality, relaxation, and recovery.

Dose400 mg
WhenPM
05

Nutrition

Whey Protein Isolate

A convenient lever for hitting the protein target.

Dose30 g
WhenPost-training
06

Recovery

Ashwagandha KSM-66

Stress response and recovery support.

Dose300 mg
WhenPM

03 / System

A day in sequence

01

Start

Vitamin D3 · Fish oil · First meal

02

Daily base

Creatine · Hydration target

03

After training

Whey isolate · Carb-forward meal

04

Wind down

Magnesium · Ashwagandha · Low light

04 / Output

Training &
recovery

SplitPush / Pull / Legs
Frequency5 sessions / week
FocusProgressive overload
Recovery7.5–8.5 h sleep

The operating principles

Simple enough to follow.
Specific enough to work.

  1. 01

    Nutrition is the foundation.

  2. 02

    Build sustainable eating habits.

  3. 03

    Enjoyable habits last.