Better You Better Society
Lose Fat &
Build Muscle
Want to lose fat fast and keep your muscle? Eat 2–3 Meals a Day. Add in one Protein shake a day. Follow the system that actually works.
Know Your Numbers
Macro Calculator.
Plug in your weight, body fat, and activity level. We'll give you a calorie target and a protein goal to hit every day.
This becomes your daily protein target: 1 gram per pound of ideal body weight.
Sedentary: desk job, little exercise · Light: 1–3 days/wk · Moderate: 3–5 days/wk · Active: 6–7 days/wk · Very Active: hard daily training or physical job
Built For Your Numbers
Meal Guide.
Plan 1 — 1,300 calories / 175g protein
Need help hitting these numbers? Apply for coaching.
2 Premier Protein shakes
6 oz chicken breast, 2 cups veggies
6 oz chicken breast, 1 cup sweet potato, 2 cups veggies
1 cup strawberries
Consistency Wins.
Months of showing up beats two weeks of perfection. Print this. Save it. Run it for 30 days before you change anything.