Signature
The Council Cookbook
Fuel & Function
High-protein. Low-carb. Performance eating for people who lift.
Food is training — every meal builds your body.
The gym buddy who taught me food is fuel...
[ This section is reserved for Seraph to share the personal story of Steve — who he is, what he means to him, and how he changed the way Seraph thinks about nutrition and performance. ]
"What you eat is as important as how you lift."
No bro-science. Real nutrition.
1g per lb bodyweight
The building block. Every meal should be anchored in quality protein. Muscle protein synthesis peaks with 30-40g per meal.
Timing matters
Earn your carbs. Focus them around training. Glycogen replenishment post-workout. Low-carb on rest days.
Don't fear them
Essential for hormone production. Brain function. Satiety. Prioritize monounsaturated and omega-3s.
Not all protein is created equal
The workhorses. High protein, low everything else. Daily drivers.
Variety and additional benefits. Omega-3s, different amino profiles.
Good options. Watch the fat content or pair strategically.
Earned meals. Higher fat, higher reward. Use strategically.
When you eat matters
1-2 hours before
Protein + moderate carbs. Energy without the crash. Avoid high fat — slows digestion.
Within 1 hour
The anabolic window is real (but larger than bro-science claims). Protein + fast carbs. Replenish and rebuild.
30-60 min before sleep
Casein protein if hungry. Slow-digesting to feed muscles overnight. Keep it light.
Performance eating that actually tastes good
Sunday sets up the whole week
Pick 2-3 proteins for the week. Variety prevents burnout. Chicken + beef + fish is a solid rotation.
Cook all proteins at once. Sheet pan chicken. Slow cooker beef. Use time efficiently.
Rice, sweet potatoes, quinoa. Cook in bulk. Portion by training day needs.
Portion into containers. Label with macros if you're serious. Grab and go all week.
When life happens and you need protein NOW
Greek yogurt + protein powder + berries. 40g protein in 2 minutes.
Turkey + cheese + mustard. No cooking. Pure protein.
Keep them everywhere. 20g protein. Zero prep.
5 minutes to 30g protein. The universal backup.