Welcome to Your Quick Start Guide (QSG)
Fuel Your Body, Elevate Your Performance
Your body thrives when it’s fueled the right way. Whether you’re looking to lean out or build muscle, this guide will help you eat for energy, strength, and long-term performance—without stress or guesswork.
Choose the plan that matches your goals:
Quick Start Guide for Fat Loss (QSG)
- Burn fat while maintaining strength & endurance
- Balance hormones & energy levels for sustainable progress
- Optimise post-workout recovery to avoid muscle loss
Quick Start Guide for Muscle Gain
- Build lean muscle without unnecessary fat gain
- Support heavy lifts, HIIT sessions, and recovery
- Maximise nutrient timing to fuel strength & performance
What You’ll Learn
How to Fuel for Energy & Strength
- A science-backed meal template—no complicated tracking
- The right portions of protein, carbs, and fats for your body
- How to adjust nutrition based on training intensity & goals
How to Meal Prep Without the Hassle
- Grocery shopping strategies for simplicity & success
- Time-saving meal prep routines for busy days
- Easy, performance-driven recipes
How to Optimise Workout Nutrition
- What to eat before & after training for peak performance
- How to recover faster with the right fuel
- The best way to time meals & snacks for strength, endurance & fat loss
How to Stay Consistent
- Habit-based strategies that make eating effortless
- How to stay on track when busy, traveling, or eating out
- A mindset shift that makes long-term progress easier
How to Use Your Guide
✅ Step 1: Choose Your Plan – Decide whether your goal is fat loss or muscle gain.
✅ Step 2: Apply the Basics – Use the simple meal template to start fueling smarter.
✅ Step 3: Make It a Habit – Small, daily improvements lead to massive results.
✅ Step 4: Train & Feel the Difference – The right nutrition amplifies your performance in and out of the gym.
