Free guideThe Serious Guide to Nutrition
Eating for your goals, without the fads. The strategies our clients use to lose fat and build muscle, explained as simply as possible.
- Fat loss
- Muscle gain
- Meal prep tips
- Supplement guide
Simple strategies you can keep.
Tracking vs. eating better
The two strategies behind every diet, and why the most successful people combine them.
Protein, carbs and fat
What each one does for you, and why you need all three.
Lose fat or build muscle
Where to set your calories for your goal, and how to adjust from there.
Make it stick
How to measure, meal prep and shop, plus our best tips and a no-nonsense supplement guide.
The numbers we start with.
Straight from the guide. A calorie tracking app can help you find your maintenance calories to start from.
Losing fat
| Starting deficit | 500 cal a day |
| Deepen it by | ≤ 100 cal a week |
| Protein | 0.75–1 g per lb |
Gaining muscle
| Starting surplus | 500 cal a day |
| Protein | 0.75–1 g per lb |
| Around training | Carbs + protein |
Calories per gram
| Protein | 4 |
| Carbs | 4 |
| Fat | 9 |
Protein targets are per pound of body weight. The PDF also covers meal prep, shopping and supplements.
For anyone whose eating should match their training.
- You train hard but aren’t seeing the results you want.
- You want to lose fat without a crash diet.
- You’re trying to build muscle and need to eat for it.
- You want clear, simple rules instead of the latest food fad.
Live near Tampa, St. Petersburg or Tallahassee? We also coach one-on-one at our gyms. See how a free Strategy Session works