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Nutrition course

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Welcome to our nutrition course! This is a 42 week course that will take you from the basics to eventually macro-tracking in a very easy, step-by-step system that you can take at your own pace. The program is designed to begin strict but, also, very simple. Over time, you will gain more freedom with your food choices after understanding how to track properly. By the end of this, you could be eating ice cream and still hit your goals!

Phase 1

The goal of Phase 1 is to create healthier habits to properly fuel your body so you can hit your goals! We want to switch your current diet into a more nutrient dense diet. We want to increase fruit, vegetables, protein, fiber and water intake on a daily basis. Also, we want to create a meal schedule in which you eat at structured times throughout the day. We will introduce supplements to speed up the rate of your progress for your needs and goals and use supplements to fill any nutritional gaps you may have in your diet. As well as, begin to learn how to track your food with very basic tools, such as, the Hand Method and food scale. 


Phase 2 will introduce more accurate calorie and macro tracking. proper macronutrient intake will make the biggest differences in body transformation and performance, so it is important to track these metrics. However, this can be overwhelming and many people do not know where to start. In this phase, you will go through a series of 4 separate section, each lasting 2 weeks, in order to help ease you into this process. Remember, body transformation is a marathon, not a sprint! Be patient with the process and allow yourself to learn how to properly eat so that you can continue a healthy lifestyle for the rest of your life!

Phase 3 

phase 3 is where we want to get you. This is the goal destination for all of our clients and athletes: get to a point where you can eat exactly what your body needs that matches your training so that you can maximize your effectiveness and speed toward your goals! When you reach this phase, there will be 3 primary focuses: Performance, cutting, and recovery. depending on what your current goal is and what your workouts looks like, you will utilize one of these 3 focuses for maximal effectiveness toward your goal! 

Other resources

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Design Book
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