Foundations (8 weeks)

Build core habits: hydration, protein, balanced plates, and simple tracking.

• Kickoff session
• Weekly check-ins
• Meal templates and grocery lists

Performance (12 weeks)

Dial in macros for training volume, recovery, and body composition.

• Macro periodization
• Pre/post-workout fueling
• Progress tracking

Metabolic Reset (12 weeks)

Structured phases to restore energy, stabilize appetite, and improve markers.

• Reverse-diet style phases
• Sleep and stress protocols
• Coach messaging