PREP-READY MEAL PLANS

You don’t need another generic workout plan. You need a system.

Muscle & Macros is an 8-week nutrition and fitness challenge designed for women who are done guessing and ready to get strategic about their results.

Weeks 1–2 are all about building your nutrition foundation — and we mean really building it. You’ll learn how to calculate your personal macros, identify macro-friendly foods, weigh food accurately, understand meal prep methods, read nutrition labels, and master pre- and post-workout nutrition. This isn’t fluff — it’s the education that changes how you eat for life.

Weeks 3–8 shift into structured strength training with progressive overload — six full weeks of programming designed to build lean muscle and change your body composition for good. Every workout comes with gym and home options, so there are zero excuses.

What’s Included

Nutrition Foundation (Weeks 1–2)

• Daily education on macro calculation, food swaps, meal prep, and nutrition timing
• Team meal plans via That Clean Life (updated weekly)
• Pre- and post-workout nutrition strategies
• Supplementation guidance
• Understanding how your body uses protein, carbs, and fats
• Macro tracking resources and tools

Strength Training (Weeks 3–8)

• 6 weeks of structured workouts with progressive overload
• Gym AND home workout options for every session
• Weekly check-ins to keep you on track
• Form feedback and exercise modifications

Community & Accountability

• Community forum access — connect with other women on the same mission
• Weekly progress tracking — weigh-ins, photos, and measurements
• Direct access to Coach Dee throughout the challenge
• Delivered through the Everfit app — everything in one place, right on your phone