Transform YourBody, Mind& Nutrition.
A 3-phase nutrition system built by military-trained coaches. Detox. Build. Cut. Real results for people who show up.
“This program won't work if you don't — but if you show up, you will transform.”
The System
3 Phases. 12 Weeks. Total Transformation.
A progressive nutrition system that takes you from detox to peak performance — no crash diets, no extremes.
Initial Detox
Reset your body. Clean the slate.
Strip away processed foods and sugar. Protein + dark green veggies only. No cheat foods, no shortcuts. This is where the transformation begins.
- Protein + dark green vegetables only
- No cheat foods or processed sugar
- 4 meals + 2 snacks, eating every 2 hours
- 1.5 gallons of water daily (192oz)
Build & Optimize
Reintroduce carbs. Fuel your performance.
Carbs come back — strategically. Oats, sweet potatoes, brown rice, and more options open up. Keep carbs earlier in the day. This is where macro cycling begins.
- Reintroduce clean carbs (oats, sweet potatoes, brown rice)
- Carb cycling: 4 high-carb / 3 low-carb days per week
- Macro targets tailored to your goals
- More meal variety and recipe options
Final Cut
Peak results. Maximum definition.
The final push. Carbs taper down, then drop. Water intake ramps up to flush everything out. This is where you see the transformation.
- Carb cycling shifts to 3 high / 4 low days
- Final 2 weeks: carbs eliminated
- Water starts at 256oz to flush toxins
- Pre-competition level definition
What's Inside
A Complete Nutrition System
Not just a list of foods — a structured transformation program.
3-Phase Meal Plan
Detox, Build, and Final Cut — each phase has specific foods, timing, and structure.
Macro Breakdowns
Customizable targets for Weight Loss (30/50/20), Maintenance (40/40/20), or Gain (50/30/20).
Macro Cheat Sheet
Complete food lists: Clean Carbs, Proteins, Healthy Fats, Veggies — so you always know what to eat.
Supplement Protocols
Three supplement stacks for Weight Loss, Weight Gain, and Performance goals.
What You'll Need
Prep checklist including food scale, body fat scale, MyFitnessPal, and more.
Daily Tips & Snack Ideas
Meal timing advice, restaurant tips, snack options, and practical daily guidance.
Macro Targets by Goal
Weight Loss
Maintenance
Weight Gain
Macro Cheat Sheet Preview
Clean Carbs
- Brown Rice
- Sweet Potatoes
- Oats
- Quinoa
- + more...
Proteins
- White Fish (Tilapia, Cod)
- Chicken Breast
- Turkey (99% lean)
- Bison
- + more...
Healthy Fats
- Avocado
- Almonds
- Olive Oil
- Coconut Oil
- + more...
Veggies
- Broccoli
- Spinach
- Asparagus
- Green Beans
- + more...
Invest in Yourself
Personal nutrition coaching: $200+/month
one-time payment
- One-time payment — no subscription
- Lifetime access to the PDF
- All 3 phases included (Detox, Build, Final Cut)
- Macro Cheat Sheet with complete food lists
- Supplement protocols for 3 goals
- 25+ pages of structured nutrition guidance
Frequently Asked Questions
New to the gym?
Start with our free 7-Day Gym Starter Checklist
Get comfortable in the gym first, then come back for the nutrition guide.