Eating for the Goal, Not Just the Scale

The scale is one number in a plan that needs several. Before we touch calories with a member, we ask what the goal actually is — losing fat, adding size, or holding steady while performance climbs.

Protein is the constant regardless of goal: roughly 1.6-2.2g per kilogram of bodyweight, split across the day. Carbs and fat move around that anchor depending on whether you're in a deficit, a surplus, or maintaining.

Our Weight Loss and Muscle Building programs both start with a two-week food log, no changes yet — just data. You can't adjust a plan you haven't actually measured.