Module 3: Nutrition Setup and Phase Mapping

Nutrition Setup and Phase Mapping

Module 2 told you who the client is and where they're starting from. This module turns that into numbers, a meal plan they can actually live on, and a map of where they're headed over the next year.

1. Start here
2. 3.1 Starting calories: estimate, deploy, correct
3. 3.2 Protein first, then fats, carbs fill the rest
4. 3.3 Turning targets into a meal plan: the five-carriage train
5. 3.4 High and low days: the pre-workout snack trick
6. 3.5 Choosing the first phase: why we get lean first
7. 3.6 Rate of change and honest expectations
8. 3.7 Mapping the year: the phase roadmap
9. 3.8 From cut to build: the reverse
10. 3.9 Off-plan meals, alcohol and travel
11. 3.10 Nutrition and the menstrual cycle
12. 3.11 Supplements: support, not solution
13. 3.12 Dietary edge cases
14. 3.13 The four setup mistakes
15. Takeaways

Then take the module quiz (5 questions, pass mark 100%).