Nutrition plan

This plan was created to help individuals lose fat, gain muscle or increase their athletic performance by establishing healthy eating habits. Our goal is to design our nutrition plan as flexible as possible with the foods of your preference, so you can make it part of your lifestyle!

If you are an athlete or fitness enthusiast who wants our help to boost any of the following areas then this program is suitable for you!

• Leaning out and getting shredded
• Getting stronger
• Bulking up with lean mass
• Increasing energy levels
• Maintaining and optimizing your current physique
• Improving athletic performance.
• Meet micronutrient requirements (vitamins, metals, minerals)
• Seek supplementation advice to avoid deficiencies

You can choose between Carb cycling, ketogenic diet, low-carb diet, intermittent fasting and a regular one.

Don't worry, we consider all eating preferences. When you fill the questionnaire you can choose between vegan, vegetarian, pescetarian etc. 

Each day is composed of 3 – 5 meals based on your preference. Meals are divided into categories based on their nutrient profile so that meals of the same category can be exchanged between different days. The calories and macros of each meal are shown in case you want to use a food tracking app!

Not at all, our nutrition plans are very easy to follow and require not any knowledge. You can also use our diet guide or our nutrition page for any other question you may have.

Actually, you don’t need anything to get started, however, we highly recommend you to have the following to help you achieve your goals:

• A food scale to accurately measure the calories of the food you’re eating (most people underestimate big time!)
• A bathroom scale to periodically weigh yourself so you can track your results.
• Google account to be able to log in your weight in the sheet application for tracking purposes (this is optional)

Best way to track progress is with fat callipers, and own judgement based on the mirror. However, another useful tool is the bathroom scale. Random weighting in the scale is meaningless since body weight can be affected by various daily factors such as hydration/dehydration, bowel movement, consumption of a big meal very late, menstrual cycle (for women), stress and other phycological factors.  So, we have to follow some protocols for these numbers to make sense. To eliminate these factors as much as we can, we need to compute an average weight at the end of each week (so we need at least two bodyweight measurements), and we only compare these average values from week to week to see our progress.

“Cheat days” haven’t been proven to by any effective. That’s why we won’t advise you to have a “cheat day”, only on special occasions. However, we have a free meal for the weekends, where you can enjoy a meal of your choice.