The single most important variable in changing body composition is nutrition.

A large percentage of your results are going to come from your nutrition choices. Some diets aren't sustainable and lead to a poor relationship with food and body image. Our chief aim is to tailor a nutrition plan for you that is:

  • Sustainable

    You should be able to continue improving your body composition without drastic highs and lows

  • Enjoyable

    Who wants to live in a world where you're not allowed an occasional slice of pizza or cake?

  • Effective

    If it doesn't work, why do it? We aim to get you the best results as quickly as possible. Consistency and patience are key on this journey. More on that later.

Proper nutrition will yield results beyond what you see in the mirror. Your brain function will improve. You will have more sustainable energy. Your overall quality of life will improve. Your workouts will be more satisfying.

These plans are a change in the way you live- for the better. Commit now to changing the way you eat and view food. Commit to this lifestyle change. Patience and consistency will yield what you want.

Nutrition is not one size fits all. Brennan Fjord eats chick fil a for breakfast, lunch and dinner. He has less body fat and more muscle mass than most people dream of. Our bodies are unique and respond differently to food. Our aim is to offer a nutrition plan that fits your lifestyle.

Body fat guidelines are provided for every plan. This will help you pick the plan that best fits your goals. It will also help to make sure you pick a plan that works best for your body. You do not need to gain body fat to gain muscle. Our plans are designed around that belief.

All plans are tailored to your training. Carb cycling is a great way to turn your body into a fat burning machine. It must be designed properly not only to ensure energy for training, but to ensure you gain/maintain muscle while the fat is melting away.

Carb cycling is an intense way to diet flexibly, rotating between days of very low carbohydrate consumption, moderate carbohydrate consumption, and high carbohydrate consumption. If you are disciplined on low carb days, you are afforded the luxury to eat with less guidelines on high carb days. Carb cycling primes the body to respond well to carbohydrates by increasing sensitivity to the hormone insulin.

The GET YOKED plan is for those who are lean and the primary goal is weight gain. The chance of handling carbs well increases dramatically for those with low body fat. Because of this, the mass gain plan should only be used by people that fit the body fat recommendation listed.

Carb Cycling Plans and Guidlines

Plan #1: War on Carbs - Fat Loss

This plan calls for very low carbs most days. Every third night you are allowed to eat whatever you want in a 4 hour window. Anything! You must be very disciplined on your low carb days to succeed on this plan. This plan also allows some drinking on your carb night. If you know you can't give up drinking, and you fit the body fat guide lines, pick this plan.

Current Body Composition

18% body fat or lower for men, 23% body fat or lower for women is recommended before you start this diet.

Body Composition Goals

This program is for Individuals that would like rapid fat loss. Muscle gain can be made on this plan, but fat loss is the primary goal.

Food Preferences

This plan allows you to indulge in the foods you love: pizza, burgers, doughnuts, cake and all other treats can be enjoyed on this plan.

Personality

The caveat to being able to eat doughnuts and pizza is that you have to possess, or be willing to develop, a high level of discipline to succeed on this plan. Because this plan affords you windows of gluttony, it is extremely important to know when to pump the breaks. A "carb night" can easily turn into a carb week if you aren't disciplined. This plan requires near perfect consistency in the kitchen as well as in the gym.

Weekly Carb Structure

Mon Tues Wed Thur Fri Sat Sun
Green Veggies Only Green Veggies Only Carb Night Green Veggies Only Green Veggies Only Carb Night Moderate Carbs
Choose (Men)
Choose (Women)

Plan #2: Get Lean - Fat Loss

Current Body Composition

If your body fat doesn't fall under the limits provided for Carb NIght and your primary goal is fat loss, choose this plan.

Body Composition Goals

Individuals that would like rapid fat loss. You can still gain muscle on this plan, but fat loss is the primary goal.

Food Preferences

This plan allows you to indulge in the foods you love: pizza, burgers, doughnuts, cake and all other treats can be enjoyed on this plan once a week.

Personality

This plan is excellent for those who want to see results more quickly. It won't be instant gratification, but as close as it gets in the fitness world.

Weekly Carb Structure

Mon Tues Wed Thur Fri Sat Sun
Low Carb Green Veggies Only High Carb Low Carb Green Veggies Only High Carb + Cheat Meal Moderate Carbs
Choose (Men)
Choose (Women)

Plan #3: Lean and Mean

Choose this plan if you want to shed some body fat but still put on muscle.

Current Body Composition

This plan is only recommended for if you are under 17% body fat for men, 22% for women.

Body Composition Goals

Individuals that would like steady fat loss with faster muscle gain.

Food Preferences

This plan allows you to indulge in the foods you love: pizza, burgers, doughnuts, cake and all other treats can be enjoyed on this plan once a week.

Personality

High levels of discipline required to see simultaneous muscle gain and fat loss.

Weekly Carb Structure

Mon Tues Wed Thur Fri Sat Sun
Moderate Carbs Low Carb High Carb Moderate Carbs Low Carb High Carb + Cheat Meal Moderate Carbs
Choose (Men)
Choose (Women)

Plan #4: Get Yoked

Choose this plan if you are lean and your primary goal is to gain weight and put on muscle.

Current Body Composition

Must be less than 12% body fat for men, 17% body fat for women to choose this plan.

Body Composition Goals

Gain weight and put on muscle.

Food Preferences

This plan allows you to eat the foods that you love as long as you fit them into your macronutrient goals for the day.

Personality

You will be consuming a lot of food with this plan. Must be committed to eating.

Weekly Carb Structure

Mon Tues Wed Thur Fri Sat Sun
All day err day
Choose (Men)
Choose (Women)

FAQs

I'm gluten intolerant, sensitive, or just don't like the way it affects my recovery. Which program should I choose if I don't want to eat gluten?
All plans will fit a gluten free diet.
If I want my performance to stay as high as possible for the entire 90 days, which plan should I choose?
Most of our clients experience great performance on all diets. Lean and Mean and GET YOKED will have provide the most calories for performance.
Do I have to choose one of these diets, or can I continue on my current diet (Paleo, Zone, etc.)?
You do not have to choose one of these diets. If you have a diet plan that is currently working and you enjoy it, stick to it!
Does it matter what kind of fats, carbs, and protein I eat? Will it affect the way I look?
There is more information on this in your diet packet. As long as you fit the foods you eat into your macronutrient goals for the day, you will have great results.
I know that with flexible dieting, it's beneficial to change the macros sometimes. How will I know if I need to change mine?
Everyone responds to food differently. If you feel so low on energy that you cannot perform, a change in macros is necessary. Working directly with a coach is the best way to deal with this issue.
Which program do you recommend if I want to lose a little bit of body fat and gain muscle?
Lean and Mean
What's the best diet plan for women?
All plans are great for women.
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