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Meal Plans & Coaching

Creating custom meal plans specifically tailored to the individual. Plans will be focused on whole single ingredient foods providing complete Macro & Micro Nutrient profiles. Look your best, but also feel your best.

24 Week Meal Plan

Meal plans released in 4-week blocks 1 plan per month (adjustments to food variety and macros as your body composition changes). You will be eating the same meals every day. The focus of the plan is to hit your daily Macro & Micronutrient requirements.

More than A Meal Plan

  1. Custom Meal Plan

  2. Activity Protocol

    (Cardio & Weight Training with detailed tutorials)

  3. Progress Tracking & Support

  4. Target Weight Loss / Gain

  5. Support & Accountability

Price includes 3 FaceTime Progress Updates

Weeks 4, 10 & 18.

$275.00

Out of Stock

Bulking, Cutting or Combo Plan

Lose 24-96lbs (varies based on starting body weight)

12 Week Meal Plan

Meal plans released in 4-week blocks 1 plan per month (adjustments to food variety and macros as your body composition changes). You will be eating the same meals every day. The focus of the plan is to hit your daily Macro & Micronutrient requirements.

More than A Meal Plan

  1. Custom Meal Plan

  2. Activity Protocol

    (Cardio & Weight Training with detailed tutorials)

  3. Progress Tracking & Support

  4. Target Weight Loss / Gain

  5. Support & Accountability

Price includes 2 - FaceTime Progress Updates

Weeks 4 & 8.

$200.00

Out of Stock

Bulking or Cutting

Lose 12-48lbs. (varies based on starting body weight)

Coaching

Coming soon…in 2025

Nutrition Coaching
My 5 Month Transformation from hiring a coach
My 5 Month Transformation from hiring a coach
My 5 month coaching Transformation

Free Meal Plan

How to create an effective meal plan. To reach your fitness goals.

Step 1. Calculate your (approximate macros) body weight x 14, 15, or 16

  1. 14 - inactive (desk job/no gym)

  2. 15 - moderately active (physical job 10k plus steps and regular weight training)

  3. 16 - Athlete very intense training multiple times per day.

  4. 300lbs+ Weight x 11 - 12

Step 2. 1g protein per desired body weight.

  1. If desired body weight is 190 than 190g of protein/day.

  2. If desired body weight is 220 than 220g of protein/day.

Step 3. 25% of calories from Fats.

If maintenance calories is 2,500 subtract 500 to create a deficit. 2,000 x .025 = 500

500/9= 56g of fats

Step 4. Remaining calories from carb sources.

Take your protein (190) and multiple by 4. 190x4 = 760

Add protein calories (760) and fat calories (500) = 1,260.

Take calories (2,000) subtract protein 760 and fats 500 = 2,000 - (760+500) = 740

740/4= 185g carbs.

Y

Step 5. Take data and plug into Chat GPT to create a meal plan.

Example Prompt: