Your 6 Week Strength Program Includes
Personal Nutrition Coach - Your coach is not just someone you check in with and get generic praise from. Your coach will help you navigate obstacles that would have previously caused you to give up in frustration and constantly empower you with the kind of knowledge that puts you in the driver’s seat of your diet.
Personalised calories and macros - We provide the framework and you personalise the details to make your diet fit into your lifestyle perfectly. You can customise everything from your calories to your macros all under the watchful eye of your personal coach.
Easy to follow nutrition guide - Our welcome guide will ensure you start your program on the right foot and answer any initial questions you have to ensure you experience zero uncertainty at the start of your journey.
2 Recipe & Meal Plan Packs - For the times you struggle with inspiration or feel like the pressure of decision making is too much you can refer to these packs that come complete with MyFitnessPal barcodes (no more entering a million ingredients in!)
pH Nutrition App access - It’s nice to have some data to track your progress alongside how you are feeling and performing. Our app provides you with a one-stop-shop of progress checking so you can make sure you are on the road to progress.
WARNING! In 6 weeks time you could be a lean, strong, functional fitness machine… or you could be stuck in the same place you are now.
What’s it going to be?
Sounds good, but…..
+ I want to get stronger but also lean out...is this for me?
Ah the number one question we get! And the answer is….yes, this is for you.
All you need to do is choose lean gains or muscle gain gradual as your targets on the template. This will keep your intake at a level to support training and only put you in a very slight deficit at certain times.
The meal structure and timings are the key to leaning out and getting stronger. When our clients follow the timings consistently they CRUSH it!
Remember you need to have the right stimulus to gain strength. You cannot simply sit on the bike or go for long runs and expect to gain strength. You need to be training with enough volume and intensity.
+ I [delete as appropriate] am on holiday, have a work trip, go out at weekends. Should I still sign up?
Will there ever be a time when you have a clear run of doing nothing but training, sleeping and prepping food?
And nor should there be.
If you are away for more than 2 weeks of the program then wait to the next intake. If you have the odd trip, night out, wedding, weekend away etc then thats fine. We will provide you with the information and structure to manage these situations better. This is what nutrition coaching is all about.
If your plan cannot be followed during these times, it is the wrong plan.
+ I want quick results - how long does it take to get stronger?
We are not going to lie, it takes time. How long? Hmmm tough one to answer! What we always see with the strength program is that people have so much more energy and their training improves rapidly. In terms of actual body composition changes -
If you want quicker results then you do need to understand that you may stick on a bit of body fat. Choose muscle gain moderate or aggressive as your targets from the template.
If you want to stay leaner then understand that the process will be a little longer. Choose lean gains or muscle gain gradual.
With both goals you need to be consistent and patient!
+ I am vegan - can I use the plan?
Yes absolutely. We have separate vegan template for you to use and a vegan recipe pack.
The principles are still the same! And yes you can still use the plan even if you just eat one or two vegan meals a week.
+ I don't really like tracking my food. Is this necessary?
We do advise you to track your food at the start, but this is simply to get an idea of how much you are currently eating. You need this so we can make adjustments and work towards your targets.
Often people are shocked by how much or how little they are eating! So we only ask you to do this for 2-3 days. Thats is it.
There is no requirement to track your food long term at all. We provide you with different options in the plan. We have a meal system (training and anytime meals) that provides you with a clear structure to follow. We also have hand portion guides to guide choices.
We have laid out the times to eat these depending on when you train. We have our meal breakdowns tab that calculates HOW much you need to eat for each meal. Pssst this is like magic - it shows exactly how much of each food to eat to hit your calories and macros).
And we have MyFitnessPal barcodes on all recipes so no more entering in a million ingredients!
+ I have followed plans before and not really seen results
We can’t comment on why you haven’t made progress previously. However our plans are built on -
Evidence based research blended with real world experience. No wishy washy advice. Just a nutrition plan that if followed WILL allow you to make progress.
Simplicity. Yes, it will take a little setting up but the plan is built on making things simple, effective and sustainable. People can overcomplicate nutrition and this leads to either lack of progress in the short term or the inability to stick to it long term.
Removing the decision stress. Nutrition should help you reach your goals, lessen the stress we place on our bodies through work and training and support long term health. It should not add to the stress in your life. We have laid everything out for you, provided all the tools and have an incredible community to support your every step.
Support. Things never go 100% to plan. Having your coach there to guide you in these times and provide answers to any questions you have allows for you to make sustained progress.
Enjoyment. If you don’t enjoy eating the foods we suggest and following the plan then it is not right for you. We have planned it in a way that makes meal and snack times something to look forward to.
Remember progress comes in many forms. The plan will help you to make positives changes in more areas than purely body composition.