Nutritional Guide

Understanding Macronutrients

Watch this quick video explaining each major macronutrient to get an understanding of why a balanced diet with all three is essential to fuel your body correctly.

Calculate Your Calorie Intake

Use a free calorie intake calculator to get a rough estimate as to what your maintenance calorie intake is. Fill out all field of the form as correctly as possible to ensure the best results. We will follow the number the calculator gave us and eat this amount per day for a week. After this week weigh yourself again and if you weigh roughly about the same then this is as close as your maintenance intake we can get. From here each program will have its own tips to build a sustainable diet and help you reach your desired goals.

Tips for Each Program

Fat Loss

  • Prioritize lean proteins in each meal
  • Eat under maintenance but no too extreme. Start with 300-400 calories under to have a realistic diet
  • Limit high-calorie liquids like soda or processed juices, if possible cut out completely or go with diet alternatives

Body Recomp

  • Balanced macronutrient diet with enough protein to support muscle repair
  • Eat at or around calorie maintenance (slightly under about 100 – 200 calories)
  • Fuel workouts with a carbohydrate and protein loaded meal a couple of hours before the gym

Muscle Growth

  • Higher protein and carbohydrate diet to support and fuel workouts and growth
  • Eat in a caloric surplus at around 250 – 500 over your maintenance
  • Eat healthy fats for hormone support, not all fats are bad and are essential to our bodies