The document provides nutrition and calorie intake guidelines for three individuals - Andy, Mark, and Russell - participating in a 4-week strength training program. It recommends each individual consume a daily diet consisting of 65% carbohydrates, 20% protein, and 15% fat to provide enough fuel for exercise, muscle growth and recovery. Specific calorie and macronutrient intake amounts are outlined for each individual. The document also provides hydration guidelines and recommends nutritional supplementation with Lucozade Sport products before and after exercise to aid in recovery.