Meal plan

Meal plan
Do you want to eat more healthy? Lose or gain weight? Optimize your performance? Sync meals with training? We can help.

Our meal plans are 100% individualized to your goals, your life, and your training schedule. We design each meal plan from scratch and sync it to all scenarios of your daily life. Our plans use the scientific theory of the workout window, where your body needs and uses more carbs the closer you are to your workouts. We plan out every ounce of protein, gram of carb, and serving of healthy fat for you. No guesswork. We provide you a complete list of foods and food nutrient guide for quantities of food and their related macronutrient content. No reading labels, we have done all that work for you. The meal plan is not a diet. It is designed for long term lifestyle change..

Who this is for 

The meal plan is for athletes, powerlifters, bodybuilders, fitness competitors, and general fitness clients. We recommend that you are highly motivated to make a lifestyle change in the food that you eat and the sizes of your meals.

We will provide you as much motivation as possible but without your heart in making the change the results of your meal plan will be less than optimal.

The meal plans for athletes, powerlifters, bodybuilders, and fitness competitors are for those that also want to optimize inter competition and intra workout nutrition.

If you want to be healthier or want that extra edge against your competition our meal plans are for you.

Program includes 

The meal plan includes an initial consultation and assessment, explanation of the program, weekly check-ins, body weight monitoring, and end of program assessment and adjustments. The program is sent in Excel format.

The OFP workout spreadsheet
The OFP workout spreadsheet clearly defines the lifts, weight, and reps each workout and day. Our spreadsheet includes a fatigue scale that is filled out once a week for your coach to analyze and make adjustments to keep you training at your max.
Configure your program
Frequently asked questions 

What’s up with all the carbs brah?

Carbs around the workout window maximize recovery while reducing the carbs being converted to fat because your body is using it for metabolic function (muscle growth and repair, energy recovery, and normal function to keep you alive). Carbs are ‘pushed’ into your cells post workout without the need of insulin, meaning those carb calories are going into the cells for use and not to fat for storage.

Do you have a list of recommended foods?

Yes. A detailed list is included with the meal plan along with food nutrient guide to take the guess work out of food quantities.

Do you have examples of meals that I can follow?

Currently no but we are working on it. Our coaches are currently or have been on our meal plans and can give you different meal ideas.

Do I have to use the intra workout shakes?

To maximize results, yes.

Can I deviate from the foods on the meal plan?

Yes, as long as you make an educated guess on quantity. To maximize results, deviating from the recommended foods is not recommended.

Are there cheat days?

NO! Our meal plans are designed down to every last macronutrient and your specific body weight, body composition and goal in mind. Any deviation from the plan will result in sub-optimal results. Our meal plans are designed for a change in eating lifestyle and cheat days would not accomplish these goals

See your meal plans have carbs in them. I’ve read about 50 different places that carbs are the devil. Is this true?

In some instances, the type of carbohydrate, the quantity, and when they are eaten in daily meal schedule carbohydrates can have a negative effect on health and body composition. If carbohydrates are mostly eaten, in their slowly digested form, around the workout window and tapered the further you get from this window the broken-down carbs go to metabolic function and recovery and adaptation and not storage. Additionally, this tactic reduces huge spikes in insulin and potential insulin resistance. We also periodoze carbs based on training stress.