Nutrition Masterclass: Build Your Perfect Diet & Meal Plan

Understand the three macronutrients—protein, carbohydrates, and fats—and their roles in energy, tissue growth, hormone production, brain function, and other body processes, with calories per gram for each.

Discover how protein fuels muscle growth and repair, supports immune function, and builds tissue structure. Learn why essential amino acids must come from foods or supplements.

Discover what fat is, why it matters for hormone production and vitamin absorption, and how saturated, unsaturated, and trans fats influence health.

Explore meal timing, meal frequency, and pre- and post-workout meals, and learn why calories and macronutrients matter most while still optimizing your mealtime.

Maintain a continual amino acid supply by timing protein, considering digestion rate, protein type, meal size, and fat or fiber, and weigh six small meals against three larger meals.

Explore carbohydrate timing for workouts, eating carbs two to six meals daily and especially before and after training to fuel performance, refill glycogen, and reduce post-exercise protein breakdown via insulin.

Fat timing is simple: avoid fats before workouts since fat slows digestion of carbs and protein; high-fat meals can extend intervals between meals while meeting daily intake.

The anabolic window is broader than once thought; eat a balanced post workout meal within an hour, with closer pre workout meals extending the window.

Leave a review to support the instructors and strengthen the course for future learners. Use the Q&A section to ask questions about the course content so others can benefit.

Estimate your total daily energy expenditure from basal metabolic rate and activity, then adjust calories by about 100 based on twice-weekly weight changes to reach neutral, positive, or negative balance.

Develop a fat-loss plan by using a moderate calorie deficit and high protein intake (0.8-1 g per lb, up to 1.2 g if very lean), and consider calorie cycling.

Debunk the myth that carbs are bad, critique glycemic index flaws, and explain insulin’s role, advocating quality carbs with exercise for energy and muscle growth.

Identify Vitamin K as essential for blood clotting, bone health, and liver glycogen storage; eat leafy greens and other sources, monitor deficiency signs, and consult a doctor before supplements.

Calcium, a key macro mineral, supports muscle function, nerve transmission, cell signaling, and bone structure, sourced from dairy and greens; vegetarians or people with lactose intolerance may need supplementation.

Discover how phosphorus supports bones, cell membranes, and energy. It requires daily replenishment of about 700 mg, with sources from meat, fish, and plant foods, and awareness of deficiency risks.

Discover the fat loss formula: create a sustainable calorie deficit, balance carbs, fats, and protein, and train to preserve muscle while losing fat.