Custom Meal Plan

Custom Meal Plan



  1. Created by our Registered Dietitian and/or Sports Nutritionist, we customize THREE meal plans specifically for your goals, based on some of your personal preferences.
  2. You also receive 1 complimentary 30 minute call consult with one of our elite coaches to give you the best direction for your personal success.
  3. The three meal plans you will receive are typically subcategorized as follows: Training Days (slightly more calories, increase in carbs to fuel performance), Non Training days (slightly less calories, lower in carbs due to lower activity levels/expenditure), Refeed days (high calorie days, coming from carbs to restore muscle glycogen, minimize negative metabolic adaptations, and improve overall adherence).
  4. We recommend you use this meal plan as a blueprint for your success,  to give you structure and a better understanding of how to approach your diet.
  5. Moreover, we highly encourage you to use this meal plan as a tool to learn more about flexible dieting, and suggest people create different meals, with different food sources that have very similar macronutrient totals.
  6. These meal plans have specific macronutrient (fat, carbohydrates, protein) targets as well as utilize advanced strategies to optimize nutrient timing, exercise performance and muscle recovery.

There is a pervasive myth in the fitness industry..

that you must do a heavy bulk to gain muscle and that it is impossible to build muscle while losing fat. But the latest scientific research tells us that simply isn’t true.

If you want to learn how to completely transform your body by gaining muscle WHILE losing fat, this is the best truly science-based guide for doing it!

Calories, macros & micros
Sample meal plans
Sleep and recovery
Pre, intra & post-workout
Self-coaching & updates

Body recomp testimonials


"Your book has really helped me get in the best shape of my life at 38 years old! & I've been training for 15+ yrs. If you feel like you’re spinning your wheels and haven’t been able to dial in your nutrition, the Ultimate Guide to Body Recomposition walks you through a step-by-step process to set up your diet (calories & macros) & teaches you how to optimize your peri-workout nutrition, when to make adjustments & why, how to potentially use cardio as a tool & much much more."


Frequently Asked Questions

Will this plan tell me my calories and macros?
Is this plan suitable for males and females?
Can I do this on a vegan or vegetarian diet?
Will this plan tell me how much cardio to do?
I heard recomposition is only possible for newbies, can recomposition actually work if I have been lifting for a while?
I haven't lifted weights in a while. Should I bulk, cut or recomp?
I am currently "skinny fat". Should I bulk, cut or recomp?