(a bonus feature in DreamBody)
Nutrition Prescription is a monthly add-on feature, separate from DreamBody Evergreen. It entitles you to three additional features. I’m listing those three features as #4, #5, and #6, to avoid confusion with the first three standard features.
#4. I view your ongoing series of progress photos and measurements. Unsure if you need to prioritize muscle gain, or fat loss? I can advise you. Wanna know when it’s time to switch your focus? Just ask.
#5. I directly advise your customized macronutrient and calorie levels, based on your photos, measurements, and stated goals.
#6. If you need help building a habit to support my nutrition prescriptions, ask me. I’ll respond in the most appropriate of following three ways. I’ll refer you to the lesson in Physique Fundamentals that addresses your exact issue. Or, I will give you a customized answer. Or, I’ll do both.
“How’s this different than DreamBody Evergreen?”
In DreamBody Evergreen, you rely on Physique Fundamentals’ formulas to calculate your own nutrition prescriptions.
You alone evaluate your own progress photos and measurements, and based off what you’re seeing, you’ll tweak your numbers — or maintain them — to keep getting results.
Here’s another way to think of the difference.
DreamBody Evergreen is the equivalent of bumper guards, in a bowling analogy. Evergreen will help you reach your destination, making failure nearly impossible, if you apply the lessons of Physique Fundamentals. It could take you a while to learn how to knock down all the pins, but you’ll definitely stay out of the gutter while you’re working your way towards success.
Nutrition Prescription is like adding private bowling lessons. There could still be a learning curve. But, you may close in those gaps faster.
The ‘10+ Pound Results Guarantee’
Hiring me for Nutrition Prescription will unlock a guarantee. That is: You’ll improve your body composition by at least 10 lbs in your first year. (Remember, this means pounds of muscle gained +plus+ pounds of fat lost.)
Here are the five behavioral commitments you need to maintain throughout your first year to stay qualified for this first guarantee.
A) Upload your progress photos and measurements in your first week. Then keep uploading them every six weeks after that, as assigned in your workout calendar. You have a week’s grace period, each time.
B) Complete 85% of all assigned workouts, on the day they are scheduled, beginning March 21, 2022. (So, you may miss, or partially complete, up to 15% of your workouts.)
C) With the workouts you do complete, push yourself 85% of the way to muscular failure, using the principles in Lesson II of Physique Fundamentals.
D) Beginning March 25, 2022, log your entire food diary, 347 of the next 365 days.
You don’t have to log food intermittently throughout your day. It’s OK to log your diary at the end of each day.
But, logging your food diary on a subsequent day doesn’t count.
So, you get 18 completely discretionary days. (That’s 5% of your first year.) You may partially or completely skip logging these days. You may overeat, or under-eat. (I highly recommend still hitting your protein goals these days.)
E) Stay within 15% of your daily protein and caloric goals. In other words, consume at least 85%, and no more than 115%, of your calorie and protein targets. I will have confirmed these numbers for you by April 1, 2022. (Discretionary days are exempt.)
The food logging app you’ll use, MyFitnessPal, connects to Trainerize, the workout app, creating a portal through which I can view the data you’re putting into both apps.
While I have the ability to view the data you’re entering, I only use your data for two purposes. 1) To inform answers and solutions I offer you. 2) To verify your eligibility or ineligibility for the 10+ Pound Results Guarantee.
I will neither criticize, nor hold accountable, clients who don’t honor their own goals. This is your journey, not mine. If you enroll in Nutrition Prescription, you’re agreeing to be completely self-motivating.
“What if I do everything you tell me, and don’t get the results you’re guaranteeing?”
If you’ve stuck with the guidelines listed above for 12 months straight, and you haven’t achieved muscle gain and/or fat loss that, added together, amounts to at least 10 pounds of positive change, I will continue to provide you the monthly Nutrition Prescription service, free of charge. To this, I’ll even add 1-on-1 phone calls and/or video chats with you. I will continue to work with you this way, in good faith, until you do achieve muscle gain and/or fat loss that, added together, comes to 10 pounds of change. You must continue to maintain your five behavioral commitments during this period.
Here’s the bottom line. You gotta be ready, from Day 1, to be working out with intensity seven hours a week in the gym — distributed over five weekly visits — and implementing and maintaining new nutritional habits.
“Branden, do I have to constantly ask for your feedback … and/or uphold the 5 behaviors … just to use Nutrition Prescription?”
No. Absolutely not!
You can take a more laid back approach to your first year. I wholeheartedly support that, if that’s what best suits you!
Zero shame / blame / games. Just compassionate solutions, if and when you ask for them.
You may now proceed to client successes
Or, if you wanna learn more about Nutrition Prescription — and how I calculate body composition change — please read on.
“How do you measure body composition change…? Is that just a change on the scale…?”
Excellent question. No, it is not just change on the scale. I use three sources of data to determine your body composition change. Let’s go through them, one by one.
1. Circumference measurements. You’ll take and upload measurements of various parts of your body. I provide instructions on how to do this with a simple tailor’s tape measure.
Usually, a shoulder circumference increase = muscle gain.
A modest gain in your waist circumference could possibly equate to muscle gain in the abdomen, but it also could certainly equate to fat gain.
When you lose fat, you often lose some size everywhere on your body. The objective when losing fat, of course, is to minimize muscle loss. The two charts shown here offer an excellent picture of someone who is successfully losing body fat (me, between 2020 and 2021). I call these charts “successful” because you can see that the size loss in the shoulders is smaller than the size loss in the waist.
Look at the top half of the screenshots. With the chart on the left, my waist, look at the lefthand side. You’ll see my waist was ~34.5″ in April of 2020. But look over to the righthand side of the same graph. It reflects April of 2021. My waist is 31″. So, in the course of a year, my waist dropped by 2.5″.
Now, do the same scan of the graph on the right; my shoulder circumference. I change from ~ 51.5″, to ~49.5″. That’s just a 2″ decrease.
The waist has dropped more than the shoulders. 2.5 > 2. This is a great thing.
You can also see this phenomena reflected in the shorter-term numbers on the bottom half of the same screenshots. Between February and March of 2021, more size was lost in the waist than in the shoulders.
This is especially impressive considering the waist is already a smaller part of the body than the shoulders.
Hopefully this makes sense.
But even if it sounds confusing, don’t worry. We benefit from having more data to get the full story.
2. The second source of data are your progress photos. Remember that just like your measurements, you’ll upload photos at six week intervals.
Usually, photos are pretty plain to interpret. A more pronounced V-shape in your torso signals an improved shoulder-to-waist ratio. Meaning, you either gained muscle, lost fat, or did both. Regardless of your gender identity, if you aspire for the classic male bodybuilder look, then a more pronounced V-shaped torso is very, very, very desirable. I give a lot of credence to the waist-to-shoulder ratio when it comes to tracking your progress.
Most 10-year-olds could tell you, just at a glance, whether a body is becoming more or less impressive, based on its progress photos. This is because we usually understand, on a primal level, what’s muscle and what’s fat, when we have photos in front of us.
More visible muscle definition = less body fat.
Size growth in shoulders, chest, and arms equates to muscle gained in those areas, usually. (Exceptional circumstances notwithstanding — such as developing obesity.)
If you’re getting bigger, without seeing more muscle definition, then you’re gaining size — possibly muscle — but not losing fat. Not necessarily a problem at all, just a fact.
3. The third source of data is the scale. You may be surprised to see this tool listed last. This is intentional. The scale is useful, but taken on its own, it could misrepresent your changes. Why? Here is a perfect example.
This side-by-side image of me compares my body’s progress. I weighed perhaps 10 pounds more on the left.
But my total body composition improved by about 18-22 pounds between these two photos. Why? Because I lost fat and added muscle. If I was only tracking my weight — and not my photos/measurements — I might mistakenly think I’d only changed by 10 lbs.
When in fact, I’d changed by twice that.
quick word to young hard-gainers/ectomorphs
If you’re in your 20s, active, and wanna gain muscle, listen up.
The formulas in Physique Fundamentals, and/or I personally, will tell you exactly how many grams of protein, carbohydrates, and dietary fat you need to consume daily to achieve muscle gain.
But, sometimes people who are great at working out, and not as successful in following my macronutrient prescriptions, will lose fat, instead of gaining muscle. Especially if they’re young and/or have higher-than-average metabolisms.
Now, losing fat is still a body composition improvement. So, I don’t consider this situation a failure. I’d consider it a success and a valuable learning lesson. Because it could be what motivates you to buckle down with more diligence around your diet.
And that would help you see your original mass-gain goals realized.
Regardless of your age, it’s completely your responsibility to follow my prescriptions to get the changes you desire.
Putting it all together
So, now you know the three sources of data you’ll compile and use.
I hope all this info helps you understand why circumference measurements, photos, and the scale are considered together when assessing your body composition change.
At the end of the day, I study your data and combine it with my intuition and experience to determine your total body composition improvement. By hiring me, you are explicitly agreeing to trust my assessment of your data.
To date, I cannot recall a single client denying my assessment of their data.
I will say that ~ 25% of the time, my high-acheiving clients feel frustrated at the speed of their change. Within the first six months of working with me, they’ve often earned a 6-8 lb body composition improvement. But, they’d hoped it’d look more dramatic.
I think this is because most of us, myself included, focus on the body parts we’re insecure about. Sometimes, these body parts are the most stubborn to change.
That’s why my 10+ Pound Guarantee revolves around overall muscle gained and fat lost, and not specific body parts.
Video Demo of Nutrition Prescription features
Everything in the below video is included in Nutrition Prescription.
(Hint: I find it best to play this video straight from my computer, without using headphones. If you do use headphones, please pardon the light-ish thumping of a neighbor’s instrument.)
Or, want more examples of Nutrition Prescription? See below.
Struggling to make your workouts a priority? It’s your responsibility to request help. If you do, I will help you.
Progress Evaluation, Perspective, and Problem Solving: