Module 3: Nutrition Setup and Phase Mapping

Nutrition Setup and Phase Mapping lessons

Module 3

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

Course

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Module quiz

Module 3 check questions

5 questions. Pass mark 100%. Retake it as many times as you need.

1. A client eats 60 g of protein a day and their target is 160 g. What do you do?Build up by 20 g a weekSet it at 160 g from day oneLeave protein until they've mastered the meal planMeet them halfway at 110 g

2. What's the simplest way to introduce high and low days about 4 weeks in?Give them two separate meal plansHave them track carbs on rest daysRemove the pre-workout snack on rest daysSkip breakfast on rest days

3. A skinny-fat client wants to build muscle. What's usually the first phase?SurplusFat loss, to reveal the muscle and improve insulin sensitivity before buildingMaintenance for 6 monthsWhatever the client asks for

4. A client finishing a cut is about to start a reverse. What should you tell them first?Nothing, just raise caloriesThat the scale will rise in weeks 1–2 from glycogen and water, and it isn't fatThat they can eat whatever they want nowThat they'll need to cut again in 4 weeks

5. Which is a common nutrition setup mistake?Leaving room for future adjustmentsStarting with a simple planSetting fat below the floor for a female client to save caloriesMeeting the client in the middle