Practical protocols for muscle gain, endurance and peak performance — aligned with your sport, schedule and labs.
12+
years in practice
3×
higher plan adherence
100%
individualized plans
Pick your focus and see how we structure your periodized plan.
Small changes, big results.
Banana + coffee (if tolerated) + 300–500 ml water. Easy, effective.
Not just water: include sodium for long/hot sessions.
1.0–1.2 g/kg carbs + 0.3 g/kg protein within 2 hours for performance.
Aim for 7–9 hours nightly. Recovery drives progress.
Real results with a sustainable plan.
1:1 care for athletes and gym‑goers. First session includes a full review of routine, goals and history.
Secure video • Digital plan & recipes • 30‑day support
Office in Austin, TX • Physical assessment • Fine‑tuning
72h
Initial plan
Mon–Fri
Support hours
500+
athletes served
Luke Adams — CrossFit • Denver, CO
“Eight weeks dialing carbs and timing. Added 5 lb of lean mass without losing WOD performance.”
Marina Cole — Road Running • Chicago, IL
“Dropped my 10K from 52 to 47 minutes by fixing recovery and protein. No more blow‑ups at mile 4.”
Diego Nash — Bodybuilding • Phoenix, AZ
“Was stuck in the off‑season. Macro periodization and hydration brought density without losing lines.”
Not necessarily. Food first. Supplements are added when they make sense for your context and goals.
Weekly check‑ins via SMS/email and formal adjustments every 2–4 weeks depending on progress and training/race calendar.
Absolutely. Everything is personalized for any level—from first‑timers to competitive athletes.