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You want to maximize your strength progress in the gym as well as your body composition goals? 

Does this sound like you?

I want to maintain muscle tissue, perhaps even gain some.

I want to lose unwanted body fat, perhaps lean out a bit.

If it does, here are some really simple solutions that can be of major help throughout the next training cycle. 


Eat a minimum of 1 gram per pound of body weight you weigh. 

This is the one macronutrient I would HIGHLY encourage you to track for at least 2-4 weeks to ensure you’re consuming enough. 


To truly maximize your training experience (optimal performance) as well as recovery you’d benefit largely in timing the bulk carbohydrate consumption pre and post workout. 

To make the easiest sense of this numbers wise – 


I’d aim for anywhere from 10-20% of total daily carbohydrate intake BEFORE

your workout (60-90 minutes.)


I’d aim for anywhere from 35-50% of total daily carbohydrates in your POST workout meal. 

The post workout carb source would be best if it was a high glycemic like sweet potato, rice. 

But explore and find what works best for you. 

Taper your carbs to fruit and veggies (very low glycemic carbs) throughout the remainder of you day. 


Easy rule here:

Eat more fat further from training,

eat less fat closer to training. 

Fat slows absorption down and take longer than carbohydrates so you may not get the benefits of the food you just consumed to aid in your workout by choosing fat!

And post workout we want rapid absorption to broken down muscle tissue and energy replenishment.

So the relationship with carbs and fats does a bit of a dance. 

Higher carb pre and post training meals, yet taper away from training (to not overeat those tasty carbs!)


Fats we reduce around training so we can absorb our foods/nutrients faster and we increase them further from training for energy and curving the balance. 

Protein always remains high and consistent. 

Follow these simple principles 90% of the time and you are on your way to success.


If you struggle hard in the arena of nutrition, decision making/willpower with food, nutrition education, support and accountability – 

Just like you did with your fitness – ask for help and get a Coach.

6 Months of our LAW program can provide you with the tools you needs to 



Make real change 

Improve on your habits 

Improve your mindset 

and get the tools needed to succeed. 

Serious inquiries only – Just like fitness – The LAW program is a commitment to radically improving your life and that doesn’t happen overnight. 

It’s a marathon not a sprint. 

But you’re not alone. 

You will have a Coach in your corner guiding you and holding you accountable the whole way.

If you are interested in our LAW program and have questions – set up a consultation with Coach Shawn to see if it’s a good fit for you.

Email – 

Happy Eating Friends! 

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