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Nutrition Plan

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WEEK 1: Prioritize Protein Intake

During this phase, our primary goal is to ensure you're consuming enough protein to support muscle growth and repair. Protein is essential for rebuilding the micro-damaged muscle tissue caused by exercise. We recommend starting with a minimum of 3 palm-sized servings of protein per day. Each serving should match the size and thickness of your palm. Remember, this recommendation may vary based on your individual goals and needs.


WEEK 2-3: Balance Protein, Carbohydrates, and Vegetables

In addition to protein, it's crucial to include carbohydrates and vegetables in your diet to sustain physical activity and overall health. Aim for at least 3 fist-sized servings of carbohydrates per day, such as bread, rice, potatoes, or fruits. Likewise, aim for a minimum of 3 fist-sized servings of vegetables daily. Vegetables are nutrient-dense and provide essential vitamins and minerals to support your health and well-being.



WEEK 4-6: Reducing Carbohydrates

During this phase, we'll make some adjustments to your carbohydrate intake. We'll reduce your carbohydrate servings from 3 fist-sized portions to 2 fist-sized portions per day. Additionally, we'll strategically time your carbohydrate consumption around your workouts. For instance, if you train in the morning, focus on consuming carbohydrates at breakfast and lunch, while dinner consists of vegetables and a protein source. This approach optimizes carbohydrate utilization during periods of activity, allowing your body to rely on its own fat stores for energy during inactive periods, thus promoting fat burning.

PLEASE NOTE: These numbers are subject to change based on your individual goals and requirements. Feel free to contact us via email or schedule a call, and we'll assist you in crafting the ideal plan tailored to your specific stage in the journey.

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