The Ultimate Nutrition Guide

A smarter approach to fat loss and muscle gain.

The Ultimate Nutrition Guide gives you a practical, evidence-based framework to set up your nutrition properly.

Inside, you’ll learn how to:

• Calculate your true calorie needs (maintenance, fat loss, and growth phases)

• Set realistic fat loss targets and avoid plateaus

• Structure macros for performance and physique development

• Use diet breaks, refeeds, and maintenance phases strategically

• Manage hunger, recovery, and metabolic adaptation

• Apply calorie banking, guesstimating, and real-world flexibility

• Optimise nutrient timing for both fat loss and muscle building

This a system you can use repeatedly to navigate cutting phases, building phases, and long-term maintenance, while still living a normal life.