Week 1: Protein Sets the Foundation
Welcome to Week 1. We are starting with protein because it is the foundation for everything we are going to build over the next several weeks.
Start here
Most people want to improve nutrition by jumping straight to restriction. Less sugar. Less carbs. Less calories. Sometimes that helps, but it can also create a plan that is hard to follow and easy to abandon.
We are not starting there. We are starting with what the body needs. Protein supports recovery, performance, lean mass, and satiety. It gives structure to the day and makes the rest of nutrition easier to organize.
Before we try to refine anything else, we need to know your number.
Why protein matters
Protein is not just another macro to hit. It is the raw material your body uses to repair tissue, maintain muscle, and support adaptation from training. When protein is too low, recovery suffers, hunger can become harder to manage, and body composition becomes harder to improve.
This is why we are beginning here. If protein is low, everything else gets harder. If protein is in place, the rest of the plan has something solid to stand on.
How to set your target
Use this as your starting point.
- 0.7 grams per pound if you are hitting the weights regularly
- 0.8 grams per pound if you are training with high intensity
- 0.9 grams per pound if you are focused on mass or pushing hard
- 1.0 gram per pound if you are training multiple times a day
This is your starting point, not a final verdict. A coach can help refine it, but for this week your job is to get a number and start paying attention.
Protein target calculator
Your task this week
Calculate your protein target and write it down.
Choose where you will track it this week. Use the tool you already trust and will actually use.
Track your protein intake for seven days. This is not about perfection. It is about building awareness and seeing what is actually true.
Come back next week ready to reflect on what you learned from doing it.
Where to track
- Beyond the Whiteboard
- Cronometer
- MyFitnessPal
- Your notes app
- A paper notebook
The tracking does not need to happen inside this module. The module teaches the lesson and gives the assignment. Your tracking tool handles the logging.
Go deeper
These resources are here to support the lesson. Replace the placeholder links below with your actual URLs.
A deeper look at how protein supports metabolism and performance.
A broader look at macronutrients and metabolic health.
Why excess sugar matters and why reducing it changes the metabolic picture.
A practical starting point for structured meal planning.
What comes next
This week is about clarity and practice. Next week is where you look back at what happened, see where execution broke down, and start building consistency on top of the awareness you created here.
