Nutrition
Know your numbers
Training and nutrition are the same project. This gives you a starting point — calories, protein, carbs, fat, fiber and water. It is a start, not a verdict. What matters is whether you can hit it on a Tuesday night shift, and that part we work out together.
Fill in your numbers above to see your daily targets.
Get In TouchCommon questions
Do I have to track everything forever?
No. Tracking is a teaching tool, not a life sentence. You use it long enough to learn what your usual meals actually contain, then most people keep a loose eye on protein and let the rest run on habit.
How do I eat like this on a shift schedule?
We build around the meals you can realistically get, not an ideal day. That usually means one anchor meal you prep, protein you can carry, and a plan for the hours where the kitchen is closed and the vending machine is not.
Can I build muscle and lose fat at the same time?
As a beginner, often yes — especially with enough protein and real strength training. It is slower than doing one at a time, and the scale will be a bad narrator. Strength in the gym and how clothes fit tell you more.