Nutrition
A genuinely good sports nutrition guide doesn't require weighing every ingredient down to the gram or banning entire food groups on principle: it just gives you the benchmarks that actually matter day to day.
The Nutrition Guide details your exact calorie needs based on your specific goal, the split between protein, carbs and fat, and sample meals that are genuinely easy to reproduce with no kitchen scale or counting app needed. Cheat sheets summarise eyeballed portions for every meal of the day, from breakfast to the evening snack.
This guide always complements any training program in the entire catalogue, whatever your specific goal is: good nutrition is still the other half of the work that training alone can never do for you.
Not sure yet?
Try the method first with the Starter Week: three full-body sessions written like our Nutrition programs, free, no credit card.
Why does nutrition decide your results?
Because training only sends the signal: the plate provides what it takes to answer it. Too few calories and muscle gain stalls; too many and fat loss goes nowhere; too little protein and sessions wear you down more than they build you up. The Nutrition Guide was written for that half of the work: a course in six parts to understand the mechanisms, calculate your needs and your macros, then apply it all, on the plate and around your sessions.
Who is this guide for?
Adults who train, from beginner to advanced. It does not hand you a meal plan: it teaches you a method, including how to sort fact from fiction and understand where the numbers you are given actually come from. It is a permanent method, not a few-week protocol: it adjusts to your current goal and steers your eating over years, with a vegetarian plate that genuinely holds up if that is yours.
What this guide is not
It is not a miracle plan, nor yet another fashionable diet. Popular diets are put through the sieve, and an entire part explains why diets fail, and why it is not a matter of willpower. No magic promises: numbered ranges, explained mechanisms and choices you remain free to make with full knowledge of the trade-offs.
Do you have to count calories to progress?
Ten minutes of maths at the start, to set your numbers: needs, protein, carbs, fat. After that, the guide switches to hand-sized portions, sample days and concrete habits, from batch cooking to reading a label in ten seconds. For a first look, free to read, our sports nutrition guide lays down the basics before going further.
Nutrition and fat loss: the inseparable pair
Fat loss is where food weighs the most: without a controlled deficit, no training melts fat away, and without enough protein you lose muscle along with it. The guide gives you the method to set that deficit properly, while our fat loss programs provide the training that protects the muscle in the meantime.
A course in PDF, yours for good
Six parts, ready-to-use tables and cheat sheets to keep at hand for shopping and meals. You download it once, it stays yours, and you then consult it section by section as situations come up. It complements any of our strength training programs, whatever your goal happens to be right now.