Complete Commando 1-2-1
Member access
Enter the current group password to open the private nutrition coach.
Enter it once on this device. Use the lock button when using a shared device.
Private member tool
Nutrition Coach
Evidence-led targets. Practical food. A plan that adapts to your weekly result.
Your operating plan
Your nutrition starting point
Run the plan, collect evidence, then adjust.
Coach review required
A generic calorie prescription is not the right next step.
Ask for a nutrition reviewThis week
Hold the target for 14 days.
When you need more detail
Your deeper guidance.
Personal habits
These priorities come directly from your intake. Work on the first three before adding more complexity.
Training fuel
Use this around harder or longer sessions. Your daily targets still come first.
Flexible calorie schedules
Choose the rhythm you can follow.
Calories can move between days while the weekly total stays the same. This is an adherence option, not a faster fat-loss method.
Daily structure
Build repeatable meals.
Protein foods per 100g
Typical cooked or ready-to-eat values from the UK CoFID dataset. Brands and cooking methods vary, so use the packet label when precise tracking matters.
| Food | kcal | Protein | Carbs | Fat |
|---|
Build the meal in four moves.
Weekly feedback loop
Let the trend make the decision.
Use two weekly averages, not a single weigh-in. Only adjust when adherence has been honest.
Optional progress markers Track body measurements Open tracker
Measure under similar conditions, before training, with the tape in the same position. For waist, measure midway between the bottom rib and top of the hip after a natural breath out.
| Date | Waist | Chest | Hips | Arm | Thigh | Waist : height |
|---|
Stored only in this browser. Waist-to-height ratio is a general health screening measure, not a physique score or diagnosis.
Method and limits
Evidence first. False precision removed.
The first target is an estimate. Your two-week bodyweight, hunger and performance trend is the stronger evidence.
This tool is educational coaching support for healthy adults. It does not diagnose, treat or account for every medical, cultural or physiological factor. A registered dietitian or doctor should handle clinical nutrition.