5 Steps to creating the perfect nutrition plan

Learn how to simplify and re-prioritise your nutrition in 5 easy steps so you can achieve your body composition goals stress free:

In our experience at Physique Performance Specialists, most people fail when it comes to Nutrition because they;


B) Have their nutritional PRIORITIES out of order...

I.e. They are more concerned about when to eat, how often to eat & what supplements to take rather than how many how much to eat based against their goals and just timing their meals around their own personal schedule.

After awhile (I'm sure you can relate here), not only does it all get a bit overwhelming but frustration sets in after the results don't come and eventually it all gets thrown in the 'too hard' basket before throwing in the towel.

But don't stress, if you are in a similar situation, guilty of over-complicating your nutrition and not seeing any results than we have the solution for you.

We are going to teach in 5 easy steps how to simplify your nutrition and get your priorities in order so that you can finally start to see some results in the mirror without all the stress and headaches.

Our 5-Step guide to creating the perfect Nutrition plan at PPS...

What matters and in what order:

  1.  CALORIES:  Control your bodyweight
  2.  MACRONUTRIENTS: Dictate your body composition
  3.  MICRONUTRIENTS:  Will influence your food choices
  4.  MEAL TIMING & FREQUENCY:  Is based around your personal schedule
  5.  SUPPLEMENTS:  Fill the gaps

You may realise that at this point, you are already guilty of having your priorities out of whack here. I myself was once guilty of prioritising supplementation and meal timing over actually knowing how much I should be eating...

Step 1, Workout your Calories:

Whether you follow paleo, clean eating, IIFYM, gluten-free, organic, dairy-free, keto or any other fad... The fact remains, that all diets need to be measured and managed against your body composition goals for it to be successful.

This means that you need to know how many calories you should be digesting on a daily basis whether you are eating chicken & broccoli 6 x per day or not, as all foods have calories in them (We're putting fuel in the petrol tank).

The amount of calories you eat on a daily basis will dictate how your body weight fluctuates (i.e. more calories than you burn  = weight gain, less calories than you burn  = weight loss) and I recommend going online and finding a simple calculator as a starting point here.

- Step 1: Workout your required calorie intake based on your goals.

Step 2, Manage your Macro-nutrients:

We're all here for more than weight loss or weight gain at Physique Performance Specialists, we want to gain muscle and shred fat (I assume). 

So calories alone, won't help us....

We need to know our macro's (Protein/Carbs/Fats) which the dictate what our physique looks like (Are we putting 91, 98 or Premium in?).

To put it simply,  Protein is needed to repair and growth your muscles, Carbs our our performance fuel and Fats are needed for hormone regulation.

Having the freedom to manage your calories & macro's allows you to be more flexible with your food choices so you can still eat more of the foods you enjoy while achieving your goals.

If you want a very basic starting point we recommend aiming for 2.2g - 2.4g of Protein per KG of body-weight, 25-30% of your calories made-up of Fats and then filling the remainder up with Carbohydrates.

- Step 2:  Workout your ideal macronutrient split to optimise your body composition.

Click here to learn how to track your macros like a boss... 

Step 3, Micronutrients - Why food choices matter:

Eating whatever you want and still achieving your goals, sounds too good to be true right?

Well, it is sorry....

At PPS, not only are we here to achieve your body composition goals but we are also here to optimise performance inside and outside the gym.

We still need to make wise food choices so that we are nourishing our bodies with sufficient vitamins & minerals (Think of putting fuel in your car, but not putting water and oil in it).

We also need to be getting enough water in (You don't drive car without coolant right?) and ensuring we meet our fibre goals, because there's no point eating food and not being able to absorb the nutrients now is there?

We preach a more sustainable 80/20 rule at PPS where we encourage our clients to eat 80% whole foods to meet their micronutrient needs and 20% more flexible style foods which help curb cravings and take the edge off mentally.

- Step 3:  Make up your nutrition plan of 80% whole foods to hit your micronutrient targets for optimal performance.

Step 4, Meal timing & frequency - The great myth:

Who's heard or tried this great myth before??

You need to eat 6 meals per day, every 2-3 hours to regulate your metabolism and prevent your body from going catabolic...

This is completely false,

Don't feel silly, we have all been there and we have been fooled before. There is advantage at all to eating smaller and more frequent meals than there is to eat larger meals at an irregular schedule as your bodies metabolism works off a 7-28 day time clock and not our conventional 24-hour time clock.

In that regard, at PPS we recommend keeping it simple and timing your meals around your own personal, training and social requirements.

What time do you train? You'll need to be sufficiently fuelled....

What time are your breaks at work? You can't upset the boss by taking unwarranted breaks...

When is the best time to eat to ensure you don't get hangry and can perform at your best?

These are the sorts of questions, you need to ask yourself to ensure you can develop a consistent eating schedule that doesn't become a pain in the a** to follow.

- Step 4:  Design your plan around your personal schedule to allow for greater consistency.

Step 5, Supplementation - What's missing:

You just joined the gym, you want to get lean and in-shape...

The next logical step is to head down to the local supp store and buy the latest fat-burner & pre-workout isn't it?

If you haven't followed the above steps, than the answer is NO.

Supplementation is exactly as the word suggests, designed to supplement and well developed nutritional program.

No 'magic-pill' supplement is going to help you if you can't tick all the above boxes.

If you have ticked all the boxes and there's still gaps to fill, by all means use supplements to fill these gaps...

Protein powder, vitamins, minerals, fish-oil, greens & fibre supplements can all play a big role in your plan when used correctly to help connect the missing links.

- Step 5:  Use smart supplementation to fill the gaps.

Keep it simple...

So in only 5-easy steps, you should have been able to develop simple nutrition plan to allows you to be more flexible with your food choices and works around your personal schedule while improving your performance and achieving your body composition goals.

You should know how many calories to eat daily, split into your ideal macro-nutrient ratio, made up of suitable food choices for performance, timed around your routine and supplemented effectively to cover all your basis.

If you haven't achieved your body composition goals yet, it's likely that you are eating too much or too little and are focusing on the wrong nutritional priorities while being your own worst enemy over complicating matters.

If you are still a little confused, click the button below to take action and book in for a free consultation and body composition scan so we can set some goals and develop an action plan for you: