Fuel while you wait

Your program is being built.
Here's what to do in the meantime.

If you've filled out your onboarding form, I'm already in the process of building your training, nutrition, and full setup on HubFit.

Everything's being put together so the moment we kick off, it's smooth sailing from day one — no waiting around once your program starts.

In the meantime, here's something worth your time. The point of coaching isn't just following a plan I hand you — it's understanding why you're doing it. That's what makes results yours to keep, and yours to keep building on long after we're done.

So here's what I don't hand every client on day one — a real look at where your protein, carbs, and fats should come from.

Proteinkeeps you full, keeps your muscle
1

Chicken breast

Almost zero fat, so every calorie goes toward staying full and keeping your muscle.

~31g / 100g
2

Salmon

Omega-3s help manage inflammation on a cut. Higher fat than chicken, but the good kind.

~25g / 100g
3

Lean beef (90/10 or leaner)

The most satiating of the five, plus iron and creatine to support training.

~26g / 100g
4

Greek yogurt or skyr

High protein, low effort, genuinely fills you up — no cooking required.

high protein
5

Whey protein

The fastest way to close a gap in your daily target without adding a meal.

~80-90g / 100g
Carbsfuels training, controls hunger
1

Potatoes & sweet potatoes

No contest, the top pick. High volume, high satiety, easy to prepare.

2

Whole grain bread

Solid fiber, keeps digestion and energy steady through the day.

3

Brown or white rice

Either works. Pick whichever fits your meals and digestion better.

4

Fruits & vegetables

Plenty of fiber, great for gut health, and a genuine cheat code for eating high volume while staying full on a cut.

5

Pasta

Not inherently bad, just not the sharpest choice while cutting. Fine in moderation.

Fatsquality over quantity
One thing to know upfront: there's no such thing as a "low calorie" fat source — every fat is calorie-dense, no way around it. What separates a good source from a bad one isn't the calories, it's the type. These five give you the most nutrients per calorie and lean unsaturated — the fat you actually want — instead of saturated or trans fat.
1

Salmon

Very high in omega-3s and genuinely enjoyable to eat — portion still matters given the calorie density.

2

Eggs

Convenient, complete, easy to build into any meal.

3

Avocado

Heart-healthy fats plus fiber, good for satiety.

4

Olive oil

Easy to control in small amounts, good for cooking or dressing.

5

Nuts or nut butter

Satisfying and versatile, but calorie-dense — measure rather than eyeball.