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 4

Measuring Progress

How do you know if your meal plan is working? By measuring progress!


Bodyweight is only one metric by which we measure progress, but it is an important one that’s fundamental to the Adaptive Nutrition process.

Without measuring your bodyweight, you will likely not see results on the meal plan. Since the app is geared towards those who want to dial into their nutrition and training beyond just eating generally healthy, measuring bodyweight shouldn't be a big ask.

Take your bodyweight measurements first thing in the morning before eating or drinking anything.


You'll notice daily fluctuations in your bodyweight. Don’t worry about these - what's more important is that it’s trending in the right direction over a period of several days.

Note: It’s common for your weight to spike the day after eating out, as restaurant-prepared food is high in salt and makes you retain water. Ladies, your weight will naturally be higher while you’re on your period, so don’t worry about those numbers too much.

Once you have eaten at the Base template for two weeks, you may chose to lean out or add muscle mass. Switch your template to Cut 1 or Bulk 1 and eat according to the template for at least one week before moving to Cut or Bulk 2.

Leaning Out

When cutting, a goal of 0.5-1.0% of total body weight loss per week is ideal. A cut that acts faster than this will cause you to unnecessarily lose lean muscle mass and as a result make continued losses more challenging.

Adding Lean Muscle Mass

When bulking, a goal of .3-.75% of total body weight gained per week is ideal. A bulk that acts faster than this will cause you to unnecessarily add extra body fat in addition to your lean muscle gains.

When to Switch Your Template

If your progress falls within the above guidelines, continue with the same template. If not, you can switch to a more calorically-deficient template if you are losing weight too slowly/gaining weight too quickly, or a more calorically-dense template if you are losing weight too quickly/gaining weight too slowly.

Note: Keep in mind the meal plan should cover all of your food intake. Eating or drinking off of your plan will affect your results.

Measuring Feel & Function

Bodyweight is only one metric by which we measure progress. Make sure to tune into how you’re feeling as well. Make notes on how your energy levels are, how your training is going, how well you’re sleeping, etc. The following is a list of improvements our clients have seen, besides weight-loss or muscle gain:

  • Disappearance of panic attacks

  • Reduction in anxiety

  • Flatter stomach due to healthier gut digestion (an unhealthy, irritated gut is often the culprit for constant bloat)

  • Disappearance of headaches

  • Dramatically reduced coffee consumption because of great energy from food

  • Disappearance of under-eye dark circles

  • Dramatic reduction in cravings for junk food

  • Improved mental clarity

  • Improved sleep quality

  • Higher strength numbers and faster workout times in the gym

Before & After Photos


Oftentimes before and after photos are the most motivating measurement of progress for our clients. We’ve had clients whose goal was health and energy remain the same weight, but look much leaner because they got rid of a noticeable amount of inflammation.