Nutrition Onboarding
BUILT FOR
YOUR
MISSION
Fuel is strategy. Your meal plan starts with who you are, what you're training for, and how God made your body to move.
About
Goals
Schedule
Food
Metabolism
Your Plan
Step 01 — Identity
Let's start
with you
Your body is the instrument. We need the baseline measurements to build anything worth following.
Step 02 — Purpose
What are you
training for?
Discipline without direction is just suffering. Tell us where you're headed.
Weight Loss
Muscle Gain
Sports Performance
Body Recomp
General Health
Central — it's everything
Important to me
Somewhat
Fitness-focused for now
Not enough time
Don't know what to eat
Staying consistent
Family eats differently
Budget constraints
Cravings / willpower
Step 03 — Schedule
When do you
train & eat?
Meal timing is as important as macro counts. We'll build around your actual life.
1
2
3
4
5
6
FORGE 5 AM
FORGE 6 AM
RISE 8 AM
SPARC 4 PM
IRON 5 PM
HYROX Friday
2 meals
3 meals
4 meals
5 meals + snacks
Intermittent Fasting
Sunday batch cook
Cook daily
Twice a week
Minimal — need quick meals
Step 04 — Restrictions
Food rules &
preferences
We work with your body, not against it. Every restriction shapes a better plan.
None
Gluten / Wheat
Dairy
Eggs
Tree Nuts
Peanuts
Shellfish
Soy
Standard
Low Carb
Keto
Paleo
Vegetarian
Vegan
Mediterranean
None
Protein Powder
Creatine
Pre-Workout
Multivitamin
Fish Oil
Other
Step 05 — Science
Your metabolic
baseline
Katch-McArdle formula using estimated lean body mass — the performance standard for athletes. Your protein target for muscle gain is based on your goal body weight.
—
BMR — calories at rest
—
TDEE — daily expenditure
—
Goal target calories
—
Daily protein target (g)
Macro Breakdown
Protein
—
Carbohydrates
—
Fats
—
BMR calculated via Katch-McArdle using estimated lean body mass. Protein for muscle gain targets 0.8–1g per lb of goal body weight. Your Thumos coach will review and adjust before your plan begins.
Step 06 — Your Plan
Mission-ready
meal framework
Built around your body, goals, and class schedule. Your coach will finalize with specific foods and recipes.
This is a starting framework — not a clinical prescription. Thumos Training is not a registered dietitian or licensed nutrition specialist. This meal plan is for general fitness and performance guidance only. Please consult with a registered dietitian or qualified healthcare professional to review and approve any nutritional changes before beginning. Speak with your Thumos coach to personalize this plan to your specific needs.