30 day Protein & Portions Nutrition Reset
This 30 day reset is designed with three key goals: to educate you on the power of protein, increase your intake through simple habit changes, and align your overall portion sizes with what your body truly needs.
We aren’t aiming or expecting you to perfect your nutrition or put your life on hold for 30 days, instead, we are aiming for consistency, progression and making changes that can be sustained.
Sure, you can still have some goodies since no foods are eliminated in the reset, but the quantity of them falls better in line when you have a proper baseline of sufficient protein and whole foods. You will also have a personalised protein goal and total number of portions (eg. veggies, carbs & fats) to hit daily, which will be calculated for you during your planning session.
WHAT results will you achieve?
Positive changes to your body composition/shape eg. fat loss, increase in muscle mass, more energy, better recovery from training sessions & life and improved health indicators.
WHAT DO YOU RECEIVE?
Measurements to track your body composition progress at the start and end.
1-on-1 Planning Session to set your personalized protein target and map out your overall nutrition strategy.
Interactive Nutrition Seminar where we’ll demonstrate—live and with real food—how to improve your protein intake and get your portion sizes right.
Access To The Nutrogen Nutrition Tracking App for intuitive food tracking, auto generated shopping lists, macro monitoring, and easy habit building.
Personalised, Dietitian-Approved Meal Plans Via The App that are tailored to your needs and goals—taking the guesswork out of what to eat.
1 x Small Bag of True Protein or Collagen Powder to help boost your daily protein intake with ease.
Access to Weekly Check-Ins to keep you accountable and make adjustments based on your progress.
Exclusive Discounts on Pre-Made Meals & Snacks from My Muscle Chef—perfect for busy days when you need a convenient, high-protein option.
How you will be tracking your protein and portions
Click the video below for a walkthrough on the Nutrogen nutrition app we will be using.
WHEN DOES IT START:
Saturday, June 7th 2025 and wraps up on Monday, July 6th 2025.
WHO CAN DO IT:
Anyone and you don't even need to be a member of the gym to sign up. So spread the word to your family, friends and work colleagues.
INVESTMENT:
$99
READY TO GET STARTED?
FAQ’s
WHAT DO I NEED TO DO THE NUTRITION RESET?
Your hand and/or food scales, your phone and an open mind to learn about the power of increasing protein intake and aligning your overall portion sizes with what your body truly needs.
DO I NEED TO CUT OUT ALL OF MY CARBS?
No. We will instead provide you with guidelines on how much carbs you should be eating, you may find you need to eat more of them (winning!)
WILL I NEED TO CUT OUT ALCOHOL?
No. With all alcohol is that once consumed it is the first thing burned and while your body is burning the alcohol it is not burning fat. Therefore it doesn't stop weight loss, just delays it. This of course slows the whole fat-burning process, once the alcohol is burnt up then your body goes back to burning fat.
WHAT ABOUT EATING OUT?
The expectation is that you weigh and measure at home, work, etc. You can eyeball fruits and vegetables from restaurants (no need to break out the scale for ordering broccoli). We expect you to use a restaurant’s website nutrition information where available (e.g., Chipotle). Be sure you estimate appropriately: leafy greens do not weigh much (~25g a cup) and most restaurant vegetable portions are often 75-85 grams.
As for the cooking oil, assuming it is a standard light coating, do not worry about the oil contribution and weigh the item cooked
SO HOW MUCH PROTEIN DO I HAVE TO EAT AND WHY?
Protein keeps us satiated longer and helps build and maintain lean muscle mass. Your personalised needs based on age, weight, activity level, and goals will be calculated for you when you register. You will be given a certain number of grams or "palm sized" Protein servings to hit daily. That's it!
WHAT COUNTS AS PROTEIN?
Meats, Fish, Eggs, Tofu, Lentils. There is no food restricted here, however, unprocessed is best!
Yes, you can still have protein or collagen powder!
WHAT IF I AM A VEGETARIAN OR VEGAN, HOW WILL I DEAL WITH PROTEIN?
No problem. You will be promoted to share this information when you register and we will email you with your specific guidelines and resources to keep it simple.