Component 01
CALORIES & MACROS
Yesi calculates your energy expenditure and sets your protein, carbohydrate and fat targets based on your body, your goal and your activity level.
Protein · Carbohydrates · Fats · TDEE
Yesi Trainer
It's not a restrictive diet or a list of forbidden foods. It's a nutritional guide designed so you eat enough, build muscle and sustain the process long-term.
The nutrition plan is not just a list of meals. It's a system that teaches you to eat with intention and flexibility.
Component 01
Yesi calculates your energy expenditure and sets your protein, carbohydrate and fat targets based on your body, your goal and your activity level.
Protein · Carbohydrates · Fats · TDEE
Component 02
A list of foods organized by category with their nutritional values. You know exactly what options you have to hit your macros without eating the same thing every day.
Proteins · Carb sources · Healthy fats · Snacks
Component 03
It defines how many meals per day and how to distribute macros throughout the day based on your training schedule and daily routine.
Pre-workout · Post-workout · Protein timing
Component 04
The plan doesn't ban foods. It's based on macro tracking so you can include your favorite foods, eat out and maintain a social life without breaking the plan.
IIFYM · No forbidden foods · Adaptable to eating out
Component 05
With each periodic check-in, Yesi reviews your progress and adjusts calories or macros based on how your body is responding. The plan never stays static.
Calorie adjustment · Refeed · Maintenance weeks
The nutrition plan changes based on what you want to achieve. Yesi determines which phase you are in and designs the calories accordingly.
Controlled caloric surplus to maximize muscle gain. High protein is prioritized along with enough carbohydrates to perform in training and recover well.
+200 to +400 kcal above maintenance
Moderate caloric deficit designed to lose fat while preserving as much muscle as possible. Protein stays high and carbohydrates are adjusted to training volume.
−200 to −400 kcal below maintenance
Maintenance calories with high protein to lose fat and gain muscle simultaneously. Ideal for beginners or people returning to training after a break.
Maintenance calories · High protein
Indicative example for a client in a bulk phase with 2,000 kcal/day and afternoon training.
Meal 1 · Breakfast
P: 35g · C: 55g · F: 8g
Meal 2 · Lunch
P: 45g · C: 65g · F: 10g
Meal 3 · Pre-workout
P: 30g · C: 45g · F: 5g
Meal 4 · Post-workout
P: 40g · C: 40g · F: 4g
Meal 5 · Dinner
P: 38g · C: 30g · F: 18g
Before writing a single number, Yesi needs to understand your body, your life and your relationship with food.
Primary goal: Build muscle, lose fat or body recomposition. The caloric approach starts here.
Body metrics: Weight, height and activity level to accurately calculate total energy expenditure (TDEE).
Food preferences: Foods you like and regularly eat. The plan is built around your real kitchen, not an ideal one.
Restrictions and intolerances: Allergies, intolerances or voluntary exclusions (vegetarian, gluten-free, etc.) are incorporated from the start.
Schedule and daily routine: When you train, work and eat defines the meal distribution and nutrient timing.
Adjustment based on real progress: If weight isn't moving as expected, Yesi adjusts calories at the next check-in — not too fast, not too slow.
Refeed weeks: During extended deficit phases, maintenance calorie weeks are included to keep metabolism active and gym performance up.
Phase change: When you finish a cycle, Yesi decides whether you move to another phase (bulk to cut or vice versa) based on your results and updated goals.
You don't just follow numbers — you understand why. Over time you learn to make solid nutritional decisions on your own.
The plan is designed to be sustainable for months, not days. Long-term adherence always outweighs short-term perfection.
At first, yes — it's the most effective way to learn what your macros look like in real meals. Over time you develop an eye for it and need to do it less. The goal is for you to understand nutrition, not to depend on an app forever.
The plan is designed to be flexible. Yesi teaches you to estimate macros at restaurants and make smart decisions away from home. One day off the plan doesn't destroy your progress — overall consistency is what matters.
Yes. You indicate your restrictions in the intake form and Yesi designs the plan based on what you can eat. You won't receive a generic plan with alternatives — you receive one built from the start for you.
Not required. Protein powder and creatine can be useful as complements, but the plan works with real food. If you already use supplements, they get integrated. If not, they're not a requirement for results.
At each periodic check-in. Yesi reviews your weight progress, photos and how you feel to decide whether to keep the numbers or make adjustments. You don't wait weeks without knowing if the plan is working.
The nutrition plan is Pillar 02 of Forged. Together with training routines and weekly coaching, they form Yesi Trainer's most complete program.
I want to join Forged