PROTEIN USE THE EXAMPLE MEAL PLANNER / SHOPPING LIST AND THE CHARTS BELOW TO PLAN YOUR WEEK. PLANT- BASE PROTEIN USE THE EXAMPLE MEAL PLANNER

Technically, the goal should be half your body weight in oz as a bare minimum but you’ll need more if you’re sweating, drinking coffee, or

Just like exercise, compositional goals should be done on a cycle. You can’t stay in a caloric deficit forever, your metabolism will adapt & slow

Supplements can be used to aid or enhance performance, diet adherence or fulfill macronutrient/calorie goals. They can also be a huge waste of money… So

GOAL: LOSING FAT You want to keep as much food as possible while still seeing results. If you’re stuck in a true plateau, not gaining

Do you HAVE to weigh your food? When a carpenter wants to build a beautiful house, does he HAVE to measure his wood? I mean…no…but