No restrictive diets. No cookie-cutter meal plans. Just science-backed nutrition strategies that fit your lifestyle.
Learn how to eat for your goals—whether it's building muscle, losing fat, or maximizing athletic performance.
Sustainable nutrition that works with your life, not against it.
Forget everything you've heard about "clean eating," detoxes, and meal timing myths. Most nutrition advice is overcomplicated, restrictive, and impossible to stick with long-term.
Our approach is simple: hit your macros, eat whole foods 80% of the time, stay consistent, and enjoy the process. You don't need to give up the foods you love or follow a rigid meal plan. You just need structure, flexibility, and accountability.
No fad diets. Just proven strategies backed by science and real-world results.
Build habits you can maintain for life, not just a few weeks.
Eat the foods you enjoy while still hitting your goals. No restrictions.
Personalized to your body type, activity level, and lifestyle preferences.
Your liver and kidneys already detox your body.
Food isn't cheating. Build it into your plan.
Rigid meal plans don't work long-term. Flexibility does.
All foods fit. It's about balance, not perfection.
Everything you need to master nutrition and fuel your goals.
Custom calorie and macro targets calculated for your body, goals, and activity level. Adjusted based on progress and feedback.
Sample meal ideas and food combinations that hit your targets. No rigid meal plans—just flexible templates you can customize.
Learn how to track accurately (without obsessing), make substitutions, and estimate portions when eating out or traveling.
Evidence-based supplement recommendations. What works, what doesn't, and what's worth your money based on your goals.
Regular check-ins to assess progress and adjust your nutrition plan. When and how to increase/decrease calories and macros.
Direct messaging access to ask questions, troubleshoot challenges, and get feedback between weekly check-ins.
All of these features are included with our Online Coaching program. You don't need to purchase nutrition coaching separately—it's built into your training package.
View Coaching ProgramsDifferent goals require different strategies. Here's how we approach each one.
Gain lean muscle without excessive fat gain
Caloric Surplus: Eat slightly above maintenance (+200-500 calories)
High Protein: 0.8-1g per lb of body weight
Carb Timing: Fuel workouts with adequate carbs
Consistency: Stay in surplus consistently
Lose body fat while preserving muscle mass
Caloric Deficit: Eat below maintenance (-300-500 calories)
High Protein: 1g+ per lb to preserve muscle
Smart Cardio: Strategic cardio without overtraining
Refeed Days: Planned higher-calorie days
Maximize strength, power, and athletic ability
Maintenance Calories: Eat at or slightly above maintenance
High Carbs: Fuel intense training sessions
Hydration: Optimize electrolyte balance
Recovery Focus: Nutrient timing for recovery
Hit your protein target every single day
Carbs aren't the enemy—use them strategically
Essential for hormone production and health
What you do most of the time matters most
What actually works, what doesn't, and what's worth your money.
Let's be real: supplements are just that—supplements. They enhance what you're already doing right with training and nutrition. No pill or powder will make up for a bad diet or inconsistent training.
That said, certain supplements can give you an edge when used correctly. Here's what's actually backed by science.
Highly Recommended
5g/day. Increases strength, power output, and muscle mass. One of the most researched and effective supplements available.
Best for: Everyone who trains
Highly Recommended
Convenient way to hit protein targets. Whey, casein, or plant-based—all work. Not essential but highly convenient.
Best for: Anyone struggling to hit protein goals
Effective
3-6mg per kg body weight. Improves focus, energy, and endurance. Coffee works just as well as pre-workout.
Best for: Pre-workout energy boost
Recommended
2-3g/day if you don't eat fatty fish regularly. Supports heart health, reduces inflammation, and aids recovery.
Best for: General health & recovery
Recommended
2000-4000 IU/day. Most people are deficient. Supports bone health, immune function, and testosterone production.
Best for: Anyone not getting regular sun exposure
Optional
Daily multivitamin as insurance against micronutrient gaps. Not essential if you eat a varied diet, but doesn't hurt.
Best for: Covering nutritional bases
Unnecessary if you're eating adequate protein. Save your money.
Overpriced and overhyped. A calorie deficit burns fat, not pills.
Most don't work. Sleep, training, and nutrition boost T naturally.
Your body detoxes itself. These are expensive laxatives at best.
Bottom Line: Focus on training and nutrition first. Supplements are the cherry on top, not the foundation. We'll help you figure out what's actually worth taking based on your goals and budget.
Let's clear up the most common nutrition misconceptions.
"Carbs make you fat"
Excess calories make you fat, not carbs. Carbs are your body's preferred fuel source for training. You need them to perform at your best. The key is eating the right amount for your activity level and goals.
"You must eat 6 meals a day"
Meal frequency doesn't matter. Whether you eat 2 meals or 6 meals, total daily calories and macros are what count. Eat however many meals fit your schedule and preferences.
"Eating after 8pm causes fat gain"
Your body doesn't have a clock. Total daily intake matters, not when you eat. If late-night eating helps you hit your macros and sleep better, go for it.
"Fat makes you fat"
Dietary fat is essential. It supports hormone production, brain function, and vitamin absorption. Again, it's about total calories—not avoiding healthy fats.
"You need to detox regularly"
Your liver and kidneys detox you 24/7. No juice cleanse or tea can do it better. Want to "detox"? Drink water, sleep well, and eat whole foods.
"You must eat clean 100%"
The 80/20 rule works. Eat nutrient-dense whole foods 80% of the time, enjoy treats 20% of the time. Perfection isn't required—consistency is.
Nutrition doesn't have to be complicated. Eat adequate protein, get enough calories for your goals, prioritize whole foods most of the time, and stay consistent. That's 90% of it.
Get personalized nutrition coaching that actually works with your lifestyle.
Nutrition guidance is included with all online coaching programs. No separate purchase needed.
Nutrition doesn't have to be complicated or restrictive
You can eat the foods you enjoy and still hit your goals
Consistency beats perfection every single time
Having a coach eliminates the guesswork and keeps you accountable
"You don't need a perfect diet. You need a sustainable approach that gets results and fits your life. That's what we build together."
— Alec Haas