HLMDiet Guide
Based on an interview with Casey Butt ↗

Fuel the training.
Shift the clock.

A weekly dietary guide for Heavy / Light / Medium lifters—built around when you train, not when the calendar turns midnight.

Create your plan ↓Read the source interview, Part 2 ↗

This dietary guide is based on Dr. Casey Butt’s discussion of protein cycling in the linked interview. He is also widely known for his muscular potential formula. This is an independent educational tool.

MON · 7:00 PMHEAVY SESSION
2h pre22h post
PROTEINHIGH24 hour window
High Normal Low
01Anchor to training

High begins 2 hours before Heavy and Medium sessions.

02Carry recovery forward

The high phase continues for about 22 hours after training.

03Balance the week

Normal and low windows fill the cycle; calories still total exactly.

Your inputs

Build around your real week

Enter your best estimate. Every unit, default, and assumption is shown—nothing is hidden.

1

Energy target

Set the weekly calorie budget first.

kcal
Not sure? Estimate maintenance with the NIH Body Weight Planner ↗
kcal/day
2

Body composition

Used only to set protein and the fat floor.

lb
%

Blank uses 20% for men. Current lean mass: 144 lb.

Effective protein weight: 162 lb (162 lb for the g/lb formula).

1 g/lb
0 g/lb1 g/lb2 g/lb

High: 1.76 · Normal: 1 · Low: 0.43 g/lb/day. High and Low scale proportionally from the Normal setting.

3

Training schedule

Each session needs a unique weekday.

HHeavy
LLight
MMedium
Your result

Week of August 31, 2026

Repeat this seven-day cycle while the inputs and training schedule remain the same.

Weekly energy15,750 kcalexact target
Protein basis162 lb162 lb formula basis
High windows48 hoursHeavy + Medium
TrainingMon · Wed · FriH / L / M

Phase windows

Every row stays within one calendar day; day-ending rows display 11:59 pm instead of the next day at midnight.

✓ exact weekly calories
WindowPhaseStartsEndsDurationCaloriesProtein for windowFatCarbsRate
1LOWMon12:00 amMon5:00 pm17h1,188kcal49g in window38g162g70kcal/h
2HIGHMon5:00 pmMon11:59 pm7h840kcal83g in window27g66g120kcal/h
3HIGHTue12:00 amTue5:00 pm17h2,040kcal202g in window66g160g120kcal/h
4NORMALTue5:00 pmTue11:59 pm7h645kcal47g in window21g67g92kcal/h
5NORMALWed12:00 amWed11:59 pm24h2,212kcal162g in window71g231g92kcal/h
6NORMALThu12:00 amThu11:59 pm24h2,212kcal162g in window71g231g92kcal/h
7NORMALFri12:00 amFri5:00 pm17h1,566kcal115g in window50g163g92kcal/h
8HIGHFri5:00 pmFri11:59 pm7h840kcal83g in window27g66g120kcal/h
9HIGHSat12:00 amSat5:00 pm17h2,040kcal202g in window66g160g120kcal/h
10LOWSat5:00 pmSat11:59 pm7h489kcal20g in window16g67g70kcal/h
11LOWSun12:00 amSun11:59 pm24h1,678kcal70g in window54g228g70kcal/h
Weekly daily average2,250 kcal/day171 g/day72 g/day229 g/day94 kcal/h

Calendar-day view

Your practical daily totals after phase windows are split at midnight.

MondayAug 31
H
LowHigh
2,028kcal
Protein
133 g
Fat
65 g
Carbs
227 g
TuesdaySep 1
HighNormal
2,685kcal
Protein
249 g
Fat
87 g
Carbs
227 g
WednesdaySep 2
L
Normal
2,212kcal
Protein
162 g
Fat
71 g
Carbs
231 g
ThursdaySep 3
Normal
2,212kcal
Protein
162 g
Fat
71 g
Carbs
231 g
FridaySep 4
M
NormalHigh
2,406kcal
Protein
198 g
Fat
78 g
Carbs
229 g
SaturdaySep 5
HighLow
2,529kcal
Protein
222 g
Fat
82 g
Carbs
227 g
SundaySep 6
Low
1,678kcal
Protein
70 g
Fat
54 g
Carbs
228 g
Why the shift matters

Recovery does not reset at midnight.

Casey Butt’s interview describes a high-protein period beginning in the hours before hard training and continuing into the following day. If you train Monday evening, much of that Monday training window actually lands on Tuesday’s calendar. This guide preserves the timing first, then translates it into daily totals you can use.

Method at a glance

HIGH

1.76 g/lb effective weight
2h pre → 22h post Heavy and Medium.

NORMAL

1.00 g/lb effective weight
The recovery interval from Heavy toward Medium.

LOW

0.43 g/lb effective weight
The interval after Medium back to Heavy.

The protein slider sets the Normal rate from 0–2 g/lb; High and Low retain Casey’s relative proportions. “Effective weight” is this guide’s configurable adaptation. Butt’s interview states the high and low figures in relation to lean mass; the default midpoint here reflects a chosen compromise between lean and total body weight.

!

A dietary guide—not medical advice

Use these numbers as planning estimates. Food labels and energy needs are imperfect, and protein needs may differ in a calorie deficit or with medical conditions. Keep dietary fat varied; this calculator aims for about 29% of calories where protein allows and never below roughly 0.3 g/lb lean mass. Saturated fat should generally stay below about 10% of total calories. Consult a registered dietitian or clinician for personal guidance.