Customized Nutrition Programs
Nutrition Plans That Work With Your Body — Not Against It
Your metabolism is not the same as anyone else’s. Your food preferences, your schedule, your digestive system, your response to carbohydrates — all of it is individual. A one-size-fits-all meal plan ignores everything that makes you unique. TroponinIQ doesn’t.
Built on the same nutritional frameworks that Justin Harris has used to prep IFBB professionals, national-level NPC competitors, and elite powerlifters, TroponinIQ creates nutrition plans that are as detailed or as flexible as you need them to be.
How It Works
You start by telling TroponinIQ about yourself: body weight, body fat percentage (or an estimate), training schedule, activity level, dietary preferences, food allergies, and your goal. From there, TroponinIQ calculates your caloric needs and builds a complete nutrition protocol.
But it doesn’t just hand you a number. It structures your nutrition across the week based on your training demands:
• Carb cycling protocols — High-carb days aligned with your most demanding training sessions, moderate days for lighter training, and low-carb days on rest days. This is the same framework behind the bestselling Shredded ebook, now personalized to you in real time.
• Macro breakdowns by meal — Not just daily totals, but how to distribute protein, carbohydrates, and fats across your meals for optimal energy, recovery, and body composition.
• Meal timing and nutrient timing — When to eat what, relative to your training. Pre-workout nutrition, intra-workout fueling, post-workout recovery — all tailored to your session timing and goals.
• Food flexibility — TroponinIQ can build meal plans around your preferred foods, suggest substitutions for foods you don’t like, and accommodate dietary restrictions including vegan, vegetarian, gluten-free, dairy-free, and more.
• Refeed and diet break strategies — For athletes in a caloric deficit, TroponinIQ can program strategic refeeds and diet breaks to manage metabolic adaptation, restore leptin levels, and keep fat loss moving forward.
For Every Phase
• Offseason / Mass Building: Caloric surplus programming with controlled weight gain targets, emphasizing nutrient partitioning and minimal fat accumulation.
• Contest Prep / Cutting: Progressive caloric deficits with built-in refeeds, cardio recommendations, and weekly adjustment protocols.
• Making Weight: For powerlifters, wrestlers, and combat sport athletes who need to hit a specific number on the scale by a specific date — water, sodium, and food manipulation strategies.
• Reverse Dieting: Post-diet calorie restoration protocols to rebuild metabolic rate without rapid fat regain.
• Maintenance / Lifestyle: Sustainable, long-term nutrition frameworks for people who want to look and perform well without the rigidity of a competitive diet.
Ongoing Adjustments
As your body changes, your nutrition should change with it. TroponinIQ doesn’t just give you a plan and disappear. You can check in weekly with updated body weight, measurements, and progress photos (or just subjective feedback), and TroponinIQ will recalculate and adjust your macros, meal timing, and overall approach. It’s the same feedback loop that makes 1-on-1 coaching so effective — without the wait time for an email response.
