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If you’ve got a question about your diet plan, this FAQ is very likely to have the answer. If you don’t find it here, we recommend asking your question and receive a response, guaranteed.

How do I get started?

This meal program is designed specifically for each individual. Because of the amount of information we account for when developing your unique profile, it’s easiest for both parties if we communicate with you directly. This conversation takes less than 20 minutes, including the time required to map out how we’ll coordinate the program to fit your needs. Feel free to call if you have technical questions about the program or just want to get some details…we’re a low-pressure sales business.

How quickly will I see results?

Gains in lean body mass are dependent upon how developed you currently are, how hard you’re training, and how much rest you’re getting. If you are just starting to train and are eating correctly to build muscle, you should notice a difference within the first 2 weeks. If you don’t see a change, move the Activity Level UP 1 point and see how you progress over the next 2 weeks. You don’t want to move it any higher than necessary, as you’ll start to put on fat along with the muscle.

How is this different than a generic diet plan?

This plan is not just ONE diet, but a progression of diets that, when followed, enables you continue to make progress as your body changes. By following the phases prescribed in the How-To document, you can be sure you’re doing everything to ensure that fat loss and/or muscle gain results:

The templates tell you what macros to hit meal by meal, food group by food group. If you want to maximize your chances of success, eat only the foods listed in the plan, or very similar whole foods. If you’re going to eat
foods not listed, please count them using the guidelines below:

Template List Foods: Count ALL proteins in protein sources, all carbs in carb sources, and all fat in fat sources when food items are from the list at the top of your template. When eating these sources, don’t count any
ancillary carbs, proteins, or fat towards the other columns.

Non-Listed Proteins: When a food is not from the list on your template and is a protein source, count its fat in the fat source column, but only if it has 5g or more fat per meal: otherwise, no need to count it. For carbs in your protein, it’s the same rule. If your protein source has 5g or more carbs per meal, count those carbs in the carb column.

Non-Listed Carbs: When a food is not from the list on your template and it’s a carb source, count its fat in the fat source column, if it has 5g or more fat per meal. For protein in your carbs, you don’t have to count it, the
only exception being carbs that are a dairy source, like yogurt or milk. If it’s dairy, count the protein if it has 5g or more protein per meal.

Non-Listed Fats: When a food is not from the list on your template and it’s a fat source, count its carbs in the carbs source column if it has 5g or more carbs per meal. For protein in your fats, you don’t ever have to count it, unless the fats are a dairy source such cheese. If it’s dairy, count the protein if it has 5g or more protein per meal.

Non-Listed Veggies: When a food is not from the list on your template and it’s a veggie source, count its carbs in the carbs source column if it has 5g or more carbs per meal. You don’t ever have to worry about proteins and fat for any veggies.

The Bottom Line: If you’re on a fat loss plan and are struggling to lose weight even with the progressions through the phases and you want to be sure you’re counting off-plan foods properly, just count ALL nutrients in ALL off-plan foods. Otherwise, just stick to the rules above!

How do I know how many calories I am consuming each day?

Protein: 4 calories per gram
carbs: 4 calories per gram
Alcohol: 7 calories per gram
Fat: 9 calories per gram

Unless you eat the same exact foods every single day, your calories will vary by 10 – 15% per day. This is intentional, and is factored into your diet’s design. A flexible approach allows greater variety in food choices, without feeling locked into a specific calorie count for each day. With the templates, so long as you follow the guidelines, you don’t have to count calories to see results. Almost none of our clients do, as we’ve taken care of that for you, knowing you’ve got better things to do!

Why don’t you need to track calories? Because simplicity – which helps ensure success – is our goal. Dieting is hard enough, so the less time you spend doing math for these templates, the easier adhering to your diet becomes, and the more you adhere to your diet, the better your results, both in the short and long term.

How should I measure my protein: raw or cooked?

If you’re measuring meat, raw is usually best, because that’s how most nutrition facts are listed. When you look up nutrition information online (such as at this excellent website), the information for meats is almost always (or first) listed for the raw meat. This is because cooking meat gets rid of water, and the more you cook it, the more water the meat loses. This water loss leads to changes in how much protein and fat a certain size cut of meat has. Use raw weights and look up raw nutrition facts for best estimates.

What is whey protein?

Whey protein is a milk-based protein created from the cheese making process. It’s ultimately sold in powder form. Whey protein is known as the “fast digesting” protein, because it’s easily absorbed and digested, and enters the bloodstream quickly. Whey protein results in rapid delivery of amino acids (protein) to the muscles.

Can I eat protein bars?

Yes, but we recommend you find a protein bar that contains whey protein, not soy protein, as the primary ingredient, or a combination of the two. Quest bars are an excellent, delicious option. Count ALL nutrients (protein, carbs, and fat) in your protein bar to your allotted amount if they exceed 5g.

Will drinking sugar during my workout make me feel sick?

The list of options provided for “workout carbs” are quickly and easily digested. In 99% of cases, it should not bother you during training. HOWEVER, this isn’t the case for everyone. If applicable, please choose a source of workout carbs that doesn’t make you feel unwell. A couple such options are coconut water or just thinner, more heavily diluted workout shakes.

Are frozen vegetables OK to eat?

Yes. You may have fresh, frozen, or canned—whichever you prefer.

Can’t I just take a “greens” supplement or multivitamin?

Although these two options are beneficial, nothing replaces the combination of essential nutrients, phytochemicals, antioxidants and fiber that vegetables provide. We strongly suggest favoring whole food sources, and treating a “greens” or multivitamin supplement as “icing on the cake” to a solid “food first” foundation.

Download the full FAQ here