Nutrition · training-aligned

Nutrition structure that serves your lifts.

Simple, phase-based targets for muscle gain, recomposition, and recovery — built by your coach to match what you are doing in the gym, not a generic meal plan from a PDF factory.

Food as support, not punishment

I am a strength coach, not a diet cult. Nutrition structure means clear numbers and repeatable habits — not obsessive tracking unless that genuinely helps you.

Whether you are gaining, recomping, or holding maintenance while strength climbs, targets shift with training volume, sleep, and stress. The same person who programs your squats adjusts your nutrition phase — so hypertrophy stimulus and calorie intake tell one story.

Authorial coaching here means your nutrition plan has a reason for this phase: protein held steady, calories averaged over the week, maintenance-style weeks when life stacks up — decisions tied to your training block, not a 1,200-calorie template.

What is included

Protein & calorie targets

Fixed gram protein where it helps; calories phased for gain, recomposition, or gentle deficit.

Training-phase alignment

Surplus, maintenance, or deficit timed with volume and deloads — not random cuts mid-block.

Habit-based structure

Meal timing patterns, protein distribution, and steps or walks that fit desk-heavy weeks.

Check-in metrics

Scale trend, waist or girth, energy, and performance — adjusted together with training logs.

No crash dieting

Sustainable deficits, diet breaks when stress is high, and lean-tissue retention as the default goal.

Bundle with coaching

Included in full in-person, hybrid, and online packages — or discussed as add-on support if you train elsewhere.

How nutrition coaching works

Baseline & goal

Current intake habits, training load, body-composition aim, and medical context when relevant.
Phase prescription

Clear protein and calorie ranges with simple rules you can execute on busy days.
Review & adjust

Weekly or biweekly tweaks from trend data — not panic changes from one scale reading.

Strong fit if you…

Already train seriously but nutrition feels like the missing piece
Want recomposition without starving your recovery
Prefer targets and habits over rigid meal plans
Are coaching with me — or want structure aligned to your own program

Full coaching may fit better if you…

Need technique and programming, not food alone → in-person, hybrid, or online
Have unmanaged medical nutrition needs → work with an RD or physician first

Coach background

Built on exercise physiology, not trends

BKin from the University of Toronto, CSEP-CEP, and CSCS — nutrition recommendations stay inside coaching scope and complement your training, not replace medical care.

Read about Ethan

Training + nutrition packages

Often paired with Minimum Dose for recomposition — see all author programs.

Feed the work you are doing in the gym

Book a consultation — we will align nutrition with your goal and training reality.

Book a Free Consultation