fully tailored Nutrition plan, with continuous support throughout. Includes an initial 12 site caliper fat % assessment, which is followed up. WHAT YOU'LL GET - We will design and send you 1 PDF file with a separate page for your progressive diet phases, to help you either shed body fat while keeping muscle (the fat-loss plan), or gain muscle (the muscle gain plan) - Different plans for hard, moderate, light, and non-training days with a workout rating guide to help you determine which rating to use Base, Cut 1, Cut 2, and Cut 3 tabs (or Muscle Gain tabs, if muscle gain is what you order) to alter your diet as your body adapts - Built-in diet recovery tabs for when your diet ends to help you maintain your results (maintenance) - 5 different options for training early morning, late morning, afternoon, evening, and late PM - A “how to” guide to using the diet templates to reach your goals - An FAQ to answer common questions and a workout rating guide to help you distinguish between light/moderate/hard days - Fat loss goal is designed for weight loss. Muscle gain is designed for weight gain. If you order the wrong goal option, you are responsible for purchasing another template. We offer no refunds or exchanges. All sales are final. - If you are vegan, please see our vegan diet templates and do not order the regular ones