Nutrition
Start with a number, not a rulebook
Food is what makes the training stick. Put your numbers in below and you will get an honest starting point for calories, protein, carbs, fat, fiber, and water. Then we tune it to the week you actually live.
Fill in your numbers above to see your daily targets.
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Nutrition questions I get
Do I have to hit these numbers perfectly?
No. These are a starting point, not a verdict. Hit your protein and your water most days and keep calories in the neighborhood, and you are doing the work. Perfect for four days then quitting beats nothing, but consistent for four weeks beats both.
Should I eat less to get more energy?
Usually the opposite. Most of the women I coach are under-eating protein and under-drinking water, then wondering why the afternoon flattens them. We feed the training first, then adjust. Energy and endurance are the goal, so we do not starve them out.
How long before I see a change?
Energy and endurance often shift inside two to four weeks of honest training and eating. Visible physique change is a three to six month conversation. Anyone promising faster is selling you something. I would rather tell you the truth up front.
Off-season work counts too
Numbers are easy. Holding them is coaching.
Send me your calculator results and I will tell you what I would change first.
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