THE ULTIMATE TRADITIONAL OMNIVORE BLUEPRINT: EAT LIKE A KING, BUILD LIKE A BEAST (NO STARVING ALLOWED)

 This Is "Kurt's Nutrition Plan" 

  © Kurt Astarita - KurtAstarita.com  

  IMPORTANT: HEALTH & FITNESS DISCLAIMER   The content provided on KurtAstarita.com by Kurt Astarita is for entertainment and informational purposes only. It is not a substitute for professional medical advice. Always consult with a qualified healthcare provider before beginning any exercise program or changing your diet. By using this content, you acknowledge you do so at your own risk. Read the Full Disclaimer Here

Sup my bros?

Let’s get real for a second. You are probably drowning in information right now.

You open your phone and one "guru" is screaming that vegetables are toxic and you should only eat raw liver. You swipe up, and the next guy is saying meat will kill you and you need to live on kale smoothies. You swipe again, and it’s Keto, fasting, removing carbs, removing joy...

STOP.

Just... stop.

You want to know the secret to building a brick-house physique after 40? You want to know how I stay jacked, full of energy, and actually enjoy my life?

I don't belong to a cult. I don't demonize food groups.

I AM A TRADITIONAL OMNIVORE.

And today, I’m handing you the keys to the most sustainable, powerful, and effective nutrition system on the planet. This is how humans were designed to eat. This is how you fuel the machine.

BOOTCAMP EASY LINKS

1. Kurt's Bacement Bootcamp - Workout System
2. Kurt's Bacement Bootcamp - Nutrition Plan
3. Kurt's Bacement Bootcamp - Supplement Plan
4. Kurt's Bacemnet Bootcamp - Workout Demonstrations
5. Kurt's Bacemnet Bootcamp - Keeping Track
6. Kurt's Bacement Bootcamp - Continued Learning

THE PHILOSOPHY: GLOBAL FLAVOR, BIOLOGICAL POWER

We are talking about a Traditional Diet.

What does that mean? It means we look at the healthiest cultures in the world—American, Italian, Mediterranean, Mexican, Japanese—and we take the best of what they offer.

If it contains animal protein for structural repair and plants for micronutrients and gut health, WE EAT IT.

We don't fear pasta if it fuels a heavy squat session. We don't fear steak because it builds testosterone. We combine them. We use food for its intended purpose: GAINS.

THE "LAZY" SECRET: THE HUNGER SCALE (NO CALORIE COUNTING OBSESSION)

You think I spend my life weighing every single blueberry? HELL NO.

I have a life. I have businesses to run. I have workouts to crush.

Instead of obsessing over math, I use the "Starved, Hungry, Satisfied, Full, Stuffed" Method. It is a tool to re-calibrate your brain's relationship with fuel.

1. Starved: You’re lightheaded. You’re hangry. You’re about to eat your own arm. (Avoid this. It leads to bingeing.

2. Hungry: You feel the need for food. Your stomach is growling. You are ready to eat. (This is the green light to eat, and a target-point when CUTTING!!!).

3. Satisfied: The hunger is gone. You feel good. You could eat more, but you don't need to. (This is the target for maintenance).

4. Full: You feel the weight of the food. You definitely don't need another bite (stay here for BULKING PHASES!!!

5. Stuffed: You need to unbutton your pants. You feel sluggish. You hate yourself a little bit. (The Danger Zone).

The Strategy:

Eat when you are a 2. Stop when you are a 3 (for cutting/maintenance) or a 4 (for bulking). Never hit a 5. Simple. Effective. Brutal.

THE MACRO BLUEPRINT: ADJUSTING THE DIALS

While we use the hunger scale for volume, we use MACROS for composition. Depending on your goal, we shift the ratios of Protein, Carbs, and Fats.

This isn't guessing. This is engineering.

MODE 1: THE BULK (Building the House)

You want size? You need fuel. We crank the carbs to spare the protein for muscle building.

The Split: 30% Protein / 40% Carbs / 30% Fat.

Why: You need that glycogen to smash heavy weights.

MODE 2: MAINTENANCE (Cruising Altitude)

You like where you are? Let's keep you there.

The Split: 45% Protein / 30% Carbs / 25% Fat.

Why: We bump the protein to ensure muscle retention while pulling back slightly on the energy source (carbs/fats) since we aren't trying to add mass.

MODE 3: THE CUT (Shredding Season)

This is where the magic happens. We need to strip fat but keep the muscle.

The Split: 55% Protein / 25% Carbs / 20% Fat.

Why: 55% Protein. You read that right. When calories drop, protein MUST go up. Science backs this hard. High protein intake during a caloric deficit is the number one factor in preserving lean muscle mass while the body burns fat stores. We slash the carbs to force the body to tap into adipose tissue.\

DATA DEFEATS DOUBT: THE POST 40 GAINS COMMAND CENTER

At 40+, your "margin for error" is thin. You can’t just walk into the gym, throw some random iron around, and hope for the best. That’s how you end up injured and stagnant. If you want a real transformation, you need INTEL. 

I’ve built this suite of webapps to strip away the "bro-science" and give you the cold, hard numbers. This is your dashboard. Use these tools to calculate the exact ratios we just covered and track your output in real-time.

THE CALCULATORS: PRECISION OVER PREDICTION

Stop eyeballing your progress. If you aren't measuring, you aren't managing.

• Body Fat Percentage Calculator: Forget the "vanity" scale. This is the real metric of your body composition. Get the truth here.

• Advanced BMI Calculator: We’re taking it deeper—factoring in your waist circumference and activity level because muscle mass actually matters.

• Calorie Calculator (TDEE): This is your survival number. Know exactly what your body burns just by existing so you can eat for growth, not bloat.

• MACRO Calculator: Carbs, fats, and the holy grail (protein). Get your ratios locked in for optimal performance.

• Protein Intake Calculator: If you aren't hitting your protein, you aren't building. Period. Calculate your ideal intake and stop leaving gains on the table.

• One-Rep Max (1RM) Calculator: Don't risk a snap-city injury trying to find your max. Use this to estimate your strength and plan your percentages like a pro.

THE GENERATORS: KILL THE MONOTONY

• Ultimate Full-Body Workout Generator: Stuck in a rut? This isn't your standard cookie-cutter routine. This generates custom, high-intensity workouts that will shock your system and keep your muscles guessing.

THE TRACKERS: YOUR DIGITAL BATTLE LOG

You’re thinking, "I’ll remember what I lifted last week." WRONG. YOU WON'T. * Ultimate Workout Log: Track and save your exercises in real-time. If you didn't log it, it didn't happen. Watch that strength curve go UP.

• Ultimate Meal Log: Stop "feeling" like you ate enough. Track every bite like a boss and hold yourself accountable to your goals.

• Ultimate Shopping Log: Success starts at the grocery store. Make your haul easy, efficient, and 100% aligned with your gains.

To use the Tools, go here: Tools Hub

MASTERING THE RATIOS: THE FOOD SELECTION MATRIX

This is where most people fail. You cannot hit a 55% Protein target if you are eating Ribeyes and Pork Belly all day. You will hit your fat limit way before you get enough protein.

To hit the ratios, you must choose the right "Weapon" for the mission.

1. The Protein Strategy: Lean vs. Fatty

• For THE CUT (The Sniper Approach): Since your calories are lower, you need Maximum Protein per Calorie.

  • Select: 96% Lean Ground Beef, Top Sirloin, Chicken Breast (skinless), Egg Whites, White Fish (Cod, Flounder, Mahi-Mahi), Non-fat Greek Yogurt.

  • Why: This allows you to stack massive amounts of protein without the fat calories creeping up.

• For THE BULK (The Shotgun Approach): You need the calories to grow.

  • Select: 80/20 Ground Beef, Ribeye Steaks, Chicken Thighs (with skin), Whole Eggs, Salmon, Lamb.

  • Why: The extra fat aids in hormone production and makes it easier to hit that higher caloric ceiling.

2. The Carb Logic: Insulin as a Tool

We don't just eat carbs; we deploy them.

• The "Rocket Fuel" (Fast-Digesting): Jasmine Rice, White Potatoes, Bananas, Mangoes, Honey, Dextrose.

  • Action: Eat these Post-Workout.

  • The Science: These foods spike insulin rapidly. After training, insulin is anabolic—it acts as a shuttle, driving amino acids and glycogen straight into the muscle cell for immediate recovery.

• The "Diesel Fuel" (Slow-Digesting): Oats, Brown Rice, Sweet Potatoes, Quinoa, Berries.

  • Action: Eat these during the rest of the day.

  • The Science: These digest slowly, providing a steady stream of energy without the crash, keeping your blood sugar stable while you work.

3. The Fat Lever

• Saturated Fats: Butter, Tallow, Coconut Oil, Cheese, Whole Milk, Full-fat Greek Yogurt.

• Monounsaturated/Polyunsaturated Fats: Olive oil, Avocado oil, Avocados, Peanuts, Nuts, Pumpkin Seeds, Dark Chocolate.

• Omega-3 fats: Fish oil, Cod liver oil, krill oil, salmon (canned or fresh, ALWAYS go wild caught), sardines (canned).

• Tip: These are structural fats essential for testosterone. Do not eliminate them. However, if your Carb Dial is HIGH (Bulking), keep the added fats moderate. If your Carb Dial is LOW (Cutting), you can be slightly more liberal here, but remember: Protein is the priority.

THE FUEL LIST: HARD-HITTING NUTRITION

"Okay Kurt, but what do I actually buy?"

You buy the good stuff. The stuff that lived, breathed, or grew in the dirt.

The Animal Steel (Proteins & Fats)

Ruminants are King: Elk, Deer, Moose, Antelope, Bison, and Beef (Pasture-raised is best). These are nutrient-dense powerhouses packed with iron, B12, and bioavailable protein.

The Poultry Division: Chicken, Turkey, Duck. Dark meat, light meat, eat it all. Pasture-raised if you can swing it.

The Ocean's Bounty: Wild-caught Salmon, Sardines, Mackerel, Herring. You need those Omega-3s for your brain and your joints.

Liquid Gold & Dairy: Greek Yogurt, Cottage Cheese, Hard Cheeses (Parmesan, Cheddar), Soft Cheeses, and Raw/Organic Milk. (If your gut handles it, dairy is anabolic as hell).

The Perfect Food: Eggs. Whole eggs. Don't you dare throw away the yolk. That's where the vitamins are.

The Earth's Energy (Carbs & Starches)

The Rice Bowl: Jasmine Rice, Brown Rice, Wild Rice. White rice is pure, easily digestible rocket fuel for your muscles. Brown rice adds that slow-burning fiber.

The Potato Powerhouse: Sweet Potatoes, White Potatoes, Yams. Loaded with potassium and essential for that muscle "pump."

Ancient Grains & Corn: Organic Corn, Oats, Whole Grain Breads (Sourdough is top tier), Pasta. If your ancestors ate it, you can eat it.

The Legume Squad: Beans (black, kidney, pinto), lentils, chickpeas, peanuts.

Nature's Candy (Fruits & Micronutrients)

The High-Energy Fruits: Bananas, Mangos, Grapes, Pineapples, Watermelon. These are your best friends post-workout to spike insulin and drive nutrients into the muscle.

The Vitamin Bombs: Citrus fruits (Oranges, Grapefruit), Kiwi, Dark Berries (Blueberries, Blackberries). Packed with antioxidants to fight inflammation.

The Dense Energy: Dried Fruits like Apricots, Dates, Figs, and Raisins. Perfect for a quick hit of energy before a heavy set.

The Veggies: Peppers, onions, leafy greens, broccoli. Eat the rainbow, bro.

Healthy Fats (To Grease the Gears)

The Good Oils: Avocado Oil, Coconut Oil, Grass-Fed Butter, Tallow, Duck Fat, Ghee.

Nuts & Seeds: Coconut, Walnuts, Pecans, Brazil Nuts, Pumpkin Seeds, Sunflower Seeds.

In the next section, we will explore the recipes you can make with these foods (I'll give you mine, you are welcome to modify these to your needs).

ACTIONABLE STEPS: START TODAY

You’re about to say, "I'll start Monday."

WRONG.

You start right now.

Step 1: Go to your kitchen. Throw out the processed junk that comes in a crinkly bag and has 50 ingredients you can't pronounce.

Step 2: Pick your mode. Are you Bulking, Maintaining, or Cutting? Decide NOW.

Step 3: Go to the store. Stick to the perimeter. Buy steak. Buy jasmine rice. Buy eggs. Buy sweet potatoes. Buy mangos.

Step 4: Cook a meal. Sit down. Eat until you are Satisfied, not Stuffed. For cutting stay Hungry. For bulking, you want to stay Full. Cutting phases and bulking phases should have a rest, where you should aim for the Satisfied range. Aim for weeks to months before bulking or cutting, 

It’s not complicated. It’s consistent.

You have the blueprint. You have the food list. The only thing missing is your effort.

Smash it.

- Kurt

NEXT SECTION:

Ready for the Recipes? 

OTHER LINKS:

Want the old bedroom workout system? Check out My Workout System (2019 - 2022).

Want to understand the mindset behind sticking to a plan? Read The Power Of Belief & How To Use It.

 

Bye for now...