Carb Cycling The Free Nutrition Codex
Empowering Success: The Fortius Protocol Nutrition Codex—Your Free Guide to Proven Carb Cycling
I’m excited to announce the release of the Fortius Protocol Nutrition Codex, a free e-book that shares my carb cycling approach—a hard-earned, science-backed system I’ve perfected through years of trial and error used as far back as my IBJJF NoGi World Title, to success as a pro submission grappler, USA Weightlifting Masters national champion, active Strongman enthusiast, and present day tactical athlete (“Taclete”). This isn’t some cookie-cutter plan from a self-styled “fit-pro” with a tripod and a bullshit certification. It’s a battle-tested protocol I’ve used to push myself and excel in competition, thrive in law enforcement, and coach athletes to real results. It’s not a flashy, glossy PDF. It’s simple, not many pictures but loaded with the formulas (yes there is math involved) for you to customize the program for your individual needs. You’ll be able to download it here. You’ll start owning your goals—fat loss, body recomposition, or muscle gains.
The fitness world is drowning in noise—generic programs that don’t work for real people with real demands. I’ve spent years cutting through the crap, testing this on myself and my athletes to deliver something that actually works. I’m giving this knowledge away because I want you to succeed, but it’s on you to put in the work with it. Here’s how carb cycling has fueled my journey and why the Codex is your key to crushing it.
Why I’m Giving This Away
Too many “experts” churn out lame, one-size-fits-all plans that ignore your lifestyle or goals. The barrier to legit, effective nutrition and training info is stupidly high, and I’m over it. As a competitor and coach, I’ve spent decades refining this protocol through blood, sweat, and mistakes—first on myself, then with the athletes I’ve guided to podiums and PRs. The Fortius Protocol Nutrition Codex is my way of cutting through the noise, handing you a proven system for free. I’ve done the formulation and testing; now you do the work of applying it.
Carb Cycling: My Edge in Combat Sports
I rely on carb cycling to power through the explosive demands of grappling days coupled with Functional Strength/conditioning training . It keeps me lean, strong, and mentally sharp when playing “physical chess”.
• High-Carb Days for Domination: On heavy training days, I load up on 250-350g of carbs from whole foods like sweet potatoes and rice to fuel glycogen stores. This gave me the juice to train for the rigors of the competition arena where many matches went to overtime. Knowing I was able to push the envelope in training via proper intake I was confident to outlast and have my hand raised.
• Low-Carb Days for maintaining/cutting weight: On light days, I drop to 50-100g of carbs (mostly low-FODMAP foods to avoid bloat ). This shifted my body to burn fat, keeping me lean for weight cuts without losing strength.
• Coaching Wins: I’ve used this with successful MMA & BJJ competitors that had me handle their nutrition and conditioning.
Powering Strength Sports
As a USA Weightlifting Masters national champion and Strongman competitor/enthusiast, I’ve tackled brutal lifts like log presses and yoke carries. Carb cycling lets me build muscle and power while staying lean enough to move fast under load.
• Fueling Heavy Days: High-carb days sync with big lifts—think deadlifts or farmer’s carries—giving me the energy for these rigors. Carbs post-workout drive nutrients to muscles for recovery and growth.
• Clean Gains: Low-carb days keep fat gain in check, unlike the sloppy bulks you see in Strongman. I compete at under 10% body fat, strong and functional.
• Athlete Results: I’ve coached lifters to success whether their goals were to compete or look better naked for their significant other.
Thriving as a Tactical Athlete
As a Taclete (my term for a Lift, Fight & Shoot athlete) and law enforcement officer, I , like most, faced high-stakes demands—long shifts, intense scenarios, and needed to stay ready. Carb cycling kept and still does have me lean, agile, and focused, whether working as a Combatives, Combat Marksmanship instructor or training for my own goals and handling my K9 retinue.
• Energy for Duty: High-carb days before training or shifts (200-300g from solid foods like rice , eggs and lean red meat) keep me sharp for the long hours of work and training.
• Agility and Strength: Low-carb days (low-FODMAP carbs)helped me stay lean and agile, crucial for moving fast under stress wearing gear in the fickle Texas weather.
• Coaching Tacletes: I’ve guided cops and first responders with this protocol helping them lose weight, gain strength which built confidence in their ability to handle the physical rigors of doing God’s work.
The Codex is great for high-demand jobs, with adjustments for shift work and unpredictable schedules.
Your Turn to Make It Happen
I cycle this protocol into my nutrition often because it’s sustainable and effective—backed by science on carb periodization, which boosts insulin sensitivity, fat oxidation, and performance. I’ve done the grunt work of testing and refining it, from my own competitions to coaching athletes to wins. The Fortius Protocol Nutrition Codex gives you the tools: customizable cycles, carb timing, and practical tips for combat sports, strength training, or tactical performance.
This isn’t another bullshit plan from a fake fit-pro. It’s a system built for real people with real goals. I’m giving it away free because I want you to win—but you’ve got to commit to the work. Stay tuned to download the Codex FREE and start implementing. Share it with a friend, help each other, have fun figuring out what best fuels your battle chassis. Share your progress. I’m pumped to see what you achieve.
Stay strong,
Jeffro
Fortius Protocol Creator
