Year-Round Nutrition System
The 4-Phase Nutrition Blueprint
A year-round system for how you look, feel, and perform. Stop dieting in circles. Start training your nutrition with the same intention you bring to the barbell.
A year-round system for how you look, feel, and perform. Stop dieting in circles. Start training your nutrition with the same intention you bring to the barbell.
Most people either diet hard for 8-12 weeks and fall off completely, or eat the same way year-round and wonder why they're stuck. Both approaches ignore a fundamental truth — your body needs different things at different times.
You cut hard, lose weight, bounce back, repeat. Each cycle gets harder as your metabolism adapts to chronic restriction. The approach is broken, not your willpower.
You eat the same way every day of the year and expect different results. Without intentional phases, your body has no reason to change.
You rely on motivation instead of structure. When life gets busy, the plan falls apart. A system runs whether you feel like it or not.
Just like smart training programs cycle through different intensities, your nutrition should too. The 4-Phase Blueprint aligns your eating with intentional seasons — so your metabolism stays healthy, you make real progress, and you build a sustainable lifestyle.
By limiting your cut to 3 months and following it with maintenance and building phases, you keep your metabolism responsive and avoid the diet damage that comes from chronic restriction.
Building muscle requires a surplus. Losing fat requires a deficit. Dedicated phases let you focus your body's resources on one goal at a time instead of spinning your wheels.
Knowing your cut has an end date makes it manageable. Knowing a building phase is coming gives you something to look forward to. This isn't a diet — it's a system you can run for decades.
Four intentional phases. Twelve months of purpose. Every phase sets up the next.
Reset and stabilize after the holidays. Rebuild consistency, lock in tracking habits, and prepare your body for the work ahead.
Reduce body fat while preserving muscle. Enter summer looking and feeling your best with a strategic, time-bound deficit.
Lock in your new body composition. Reverse diet back to maintenance, recover your metabolism, and enjoy summer at your leanest.
Invest in next year's results. Fuel muscle growth in a controlled surplus. Holiday meals work for you, not against you.
The Blueprint gives you the complete system — not just what to eat, but when, why, and how to transition between phases.
Detailed breakdowns for Maintain, Cut, Maintain, and Build — with week-by-week expectations, transition checklists, and the rules that make each phase work.
Your existing macro calculator generates your exact numbers for every phase. Run it 3 times and you have your entire year mapped out.
Phase-specific Thorne supplement stacks — what to take, when, and why. NSF Certified for Sport products with direct links.
Baseline hydration targets, training-day adjustments, electrolyte guidance, and phase-specific considerations.
A Year 1 through Year 10 progression framework that turns this from a one-time plan into a lifelong system.
Step-by-step checklists at every transition point so you never have to guess when or how to switch phases.
Everything in this Blueprint is powered by the Black Iron Macro Calculator. Run it three times — one for each goal — and you have your numbers for the entire year.
Price increases to $149 after the first 50 members.
No. The Blueprint works for anyone, anywhere. It's built around the free Black Iron Macro Calculator, which is available online to everyone. If you're a local BIA member, you'll get even more value from InBody scans and in-person coaching, but the system works independently.
We strongly recommend it, especially in Year 1. Tracking gives you the data to make each phase work. Most people need 2-3 years of consistent tracking before they can intuitively eat at their targets. The Decade Roadmap covers this progression.
Jump into whatever phase aligns with the current calendar quarter. The system is designed as an annual cycle — you'll get the full experience your first January.
No. The Blueprint gives you macro targets and a structured framework for each phase. You choose what to eat. This is about flexibility and sustainability, not rigid meal plans that fall apart after two weeks.
This Blueprint provides general nutrition guidance. It is not medical advice. If you have diabetes, thyroid conditions, eating disorders, or any other medical concern, consult your doctor before starting any nutrition program.
Yes. Your subscription renews annually. You can cancel anytime before renewal and keep access through the end of your paid year.
The cutting phase is the highest-motivation moment of the year. Don't start without a system.
Get the Blueprint — $99/yearFounding Member pricing. Limited spots.