Updated: Mar 3, 2020
Attached below is a PDF outlining how to set up and start an "If It Fits Your Macros" style nutrition plan.
The text can be used by those looking to lose fat or gain muscle.
It includes how to set up calories, macronutrients, when and how many meals to eat, what foods to it, and supplements that might be useful for you.
We also go over how to set up realistic expectations and timelines.
If you have any questions, please do not hesitate to ask!