Lesson 1
Adjusting Your Meal Plan Settings
Lesson 2
The Program Pillars
Lesson 3
How to Meal Prep
Lesson 4
Measuring Progress
Lesson 5
Achieving Specific Goals: Cutting and Bulking
Lesson 6
Sleep and Digestion
Lesson 7
Challenges and Support


App Tutorial: Lesson 1

Adjusting Your Meal Plan Settings

Bookmark your link

First, make sure the link to your meal plan is saved to your browser and mobile phone home screen, if you have an iPhone.

To save to your iPhone home screen:

  1. Open the link to your meal plan in Safari on your iPhone.
  2. At the bottom of the screen tap the square with an arrow pointing up out of it.
  3. Tap "Add to Home Screen."
  4. You'll be asked to choose a name for the home screen icon, and then save it. When you're done it'll show up on your home screen next to your other apps.

Choose the duration of today's workout


At the top of the app homepage, you have three options for your workout duration:

  1. Rest day/light cardio
  2. < 90 min: If training lasts for less than an hour and a half.
  3. > 90 min: If training lasts for more than an hour and a half.

Light activity like walking, a steady run, yoga, etc. is considered a rest day.

Training is considered high-intensity physical training, including weightlifting, HIIT, CrossFit, and endurance training. High-intensity workouts require more carbohydrate, so the amount of carbs prescribed in your meal plan for the day depends on the type and duration of your workout.

Choose the time of today's workout


An important part of appropriate fueling is knowing when to eat which macronutrients (protein, carbs, and fat). Once you choose the time of your workout, your meal plan will automatically adjust when to eat what around your workout.

The number of meal options indicate how many meals you will have eaten before your workout. For example, if you workout first thing in the morning, choose "0 meals", because you will not have eaten anything prior to your workout.

[insert workout time photo]

If you workout in the evening after work, you will likely have eaten 3 of your 4 meals before your workout (breakfast, early lunch, and late lunch).

View Today's Meal Plan

Once you have input your workout duration and schedule, your meal plan for the day will be all set!

You can view the meal plan one meal at a time, or you can view all the meals at once (helpful for when you're meal prepping).

View individual meal

View individual meal

View all meals

View all meals

If you view the meals one at a time, you will see icons indicating which meal it is. Click on an icon to view that meal.

Each meal outlines how much protein, carbs, fat, and veggies to weigh and measure for each meal. Please note that your options for food are located in a dropdown menu.


View your meal plan in macronutrient quantities


Underneath the meal plan, you will see an option to view the macronutrient quantities instead of serving sizes. We recommend sticking to the serving sizes view for the most part.

Once you have eaten according to the meal plan for at least 30 days, you can use this view as you start to reintroduce off-plan foods, like Greek yogurt, that might contain not one macronutrient, but a combination of macronutrients (protein, fat, and carbs). You can look at the nutrition label for these foods and do a little math to see how they fit into your meal.


Set your wake time


In order to see how you should space your meals throughout the day, set the time you wake up by clicking "Timing" beneath the meal plan. A range of times will then show up next to each meal, indicating when you should eat for optimal body composition and training performance.