PERSIST NUTRITION

Upgrade your Persist training with 1:1 nutrition coaching. Reach your goals faster with custom macros, sample meals, and unlimited support for 6-12 weeks. Registration now closed. Please check back here for the next Persist Nutrition cohort.

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Welcome to all things nutrition to help you look good and move well!

  1. Download your tracking log – you’ll find daily lessons, journal prompts, and podcasts in addition a to a checkbox for each day
  2. Find your level below for the daily requirements
  3. Start tracking for 30 days! You can start or repeat the Challenge any time. 

You can also read more on any nutrition topic in the resource library below. 

DOWNLOAD CHALLENGE LOG

FIND YOUR LEVEL

A common mistake when it comes to nutrition is taking on too much, too soon – then getting overwhelmed and giving up entirely. Nutrition is part of a lifestyle, so keep long term consistency in mind. Find your starting level below and make sure you can hit these points 9/10 days before moving on.

 

If you are taking a 30 Day Challenge, choose a level to commit to and enter it in your log.

1

EASY HAPPY BELLY

Daily Targets:

  • Sit down and chew thoroughly for at least 2/3 meals
  • Drink 60% of your bodyweight (lbs) in oz of water
  • Eat 1-3 servings of fresh fruit and veggies per meal, with a palm sized serving of a whole food protein source
Salad

Best For

Creating consistency
Those who find tracking unsustainable
Improving gut health without a lot of extra steps


2

THE MAIN MOVERS

Daily Targets:

  • All of No. 1, plus:
  • Hit your Protein needs, either by tracking in an app or using hand portion estimates (1 palm = 3 oz)
  • All meals contain whole unprocessed foods (no packaged foods with long lists of ingredients)
Fruits

Best For

Those who are willing to make more effort tracking to see physical change.


Learning more about your daily protein requirements


3

MACRO MAESTRO

Daily Targets:

  • All of No. 2, plus:
  • Calculate your daily calorie and macro targets
  • Stay within 5% of your calorie and macro targets
Calculator

Best For

Those who are willing to do more to see faster physical changes


Learning more about your daily energy requirements


Optimizing performance

MACRO CALCULATOR

For Level 2, you can calculate your protein needs with the Macro Calculator or by using one of the simple methods on the Protein page in the resource library.

Title

RESOURCE LIBRARY - START HERE

Understanding the Functional Bodybuilding Food “Fillyosophy” and how food quality – and how you consume your food – are the pillars to looking good and moving well.

Food FillyOSOPHY

Build a nutrition plan you don’t need to escape from – the balance of function and pleasure

Read More »
Eating Practices

How you eat is just as important as what to eat – these simple guidelines make for better digestion and nutrient absorption

Read More »
Food Quality

Before you count calories, count quality – why and how to address quality first

Read More »

This content is reserved for Persist subscribers.

LEVEL

1

The essentials of putting together simple high-quality meals, tracking your progress, and getting into a daily rhythm of sleep as well as nourishment.

5 Ingredient Meals

For better gut health and simplifying nutrition, follow the 5 ingredient formula

Read More »
Tracking Your Body

The scale doesn’t tell the whole story – how to create awareness of change with multiple methods

Read More »
Sleep & Rhythm

The link between sleep and digestion, performance, and body composition – and how to improve your sleep

Read More »

LEVEL

2

Focusing on protein, as well as hitting daily calorie and protein macro targets. You can choose to add tracking for carbs and fats once you’ve established this base.

Practical Protein

Everything you need to determine your protein target – plus prep and pantry lists, practical tips, and more – download your copy

Read More »
How Macros Are Calculated

What’s behind the numbers – good to know if you get stuck or want to make the most educated choices on our Macro Calculator

Read More »
From Macros to Meals

Turning numbers into meals, and how to track with MyFitnessPal or a similar app

Read More »

LEVEL

2

Focusing on protein, as well as hitting daily calorie and protein macro targets. You can choose to add tracking for carbs and fats once you’ve established this base.

Everything you need to determine your protein target – plus prep and pantry lists, practical tips, and more – download your copy

What’s behind the numbers – good to know if you get stuck or want to make the most educated choices on our Macro Calculator

Turning numbers into meals, and how to track with MyFitnessPal or a similar app

LEVEL

3

Now you can dial in the finer points of which carb/fat approach works best for you, further reading on gut health, and considering supplementation if needed.

Gut Science

Uncovering why we react differently to different foods – and how to track your gut health

Read More »
Supplements

Additional optional support for digestion

Read More »

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