Nutrition: Build Your Perfect Diet & Meal Plan

Nutrition Masterclass: Learn How to Build the Perfect Diet & Meal Plan

Instructor: Felix Harder – Fitness and Dieting Coach, Amazon Best-Selling Author

Course Goals:

• Equip students with the knowledge and tools to create personalized meal plans for optimal health.
• Focus on practical applications for weight management, muscle gains, and improved physical and mental well-being.
• Targeted towards athletes, bodybuilders, and anyone striving for a healthier lifestyle.

Module 1: Understanding Nutrition Basics

1. Introduction to Nutrition Fundamentals
   • Macronutrients: Proteins, Fats, and Carbohydrates
   • Micronutrients: Vitamins and Minerals
   • Role of Hydration in Overall Health
2. Calories and Energy Balance
   • Understanding Calories In vs. Calories Out
   • How to Determine Maintenance, Deficit, and Surplus Calories
   • Adjusting Energy Balance for Weight Loss or Muscle Gain
3. Metabolism and Body Composition
   • How Metabolism Impacts Weight and Energy Levels
   • Assessing Body Composition and Setting Realistic Goals
4. Diet Types and Approaches
   • Overview of Common Diets: Keto, Paleo, Vegan, and More
   • Pros and Cons of Each Approach

Module 2: Building the Perfect Diet and Meal Plan

1. Goal-Oriented Meal Planning
   • Customizing Diet Plans for Weight Loss, Maintenance, or Muscle Gain
   • Balancing Macronutrient Ratios for Specific Goals
2. Understanding Portion Sizes and Food Choices
   • Importance of Quality vs. Quantity
   • Choosing the Right Foods for Optimal Nutrition
3. Meal Timing and Frequency
   • How Meal Timing Impacts Energy Levels, Performance, and Recovery
   • Strategies for Meal Frequency Based on Lifestyle
4. Using Nutrition Tools and Trackers
   • Introduction to Tracking Tools (e.g., MyFitnessPal, Cronometer)
   • Analyzing Dietary Patterns and Making Adjustments

Module 3: Advanced Nutrition Strategies

1. Optimizing Performance Nutrition
   • Pre-, Intra-, and Post-Workout Nutrition
   • Nutrient Timing for Athletes and Bodybuilders
2. Supplementation Guide
   • When and How to Use Supplements (Protein, Creatine, Vitamins)
   • Evidence-Based Supplement Recommendations for Muscle Gains and Recovery
3. Behavioral Strategies for Lasting Success
   • Building Healthy Eating Habits and Breaking Bad Ones
   • Overcoming Common Dieting Challenges and Plateaus
4. Monitoring Progress and Adjusting Diet Plans
   • Using Metrics: Weight, Body Composition, and Performance
   • Adapting Your Meal Plan as Goals and Physique Change

Module 4: Case Studies and Practical Application

1. Building a Personalized Diet Plan
   • Step-by-Step Guide to Building a Custom Meal Plan
   • Sample Diet Plans for Weight Loss, Muscle Gain, and Maintenance
2. Case Studies and Real-Life Examples
   • Analyzing Diet Plans from Professional Athletes and Bodybuilders
   • Practical Tips for Busy Individuals and Non-Athletes
3. Q&A and Troubleshooting Common Issues
   • Addressing Common Questions on Dieting, Hunger Management, and Cravings
   • Reviewing Real-Life Dietary Challenges and How to Handle Them

Final Project: Your Personalized Diet Plan

• Assignment: Create a 4-week personalized diet plan based on your goals.
• Requirements: Include calorie and macronutrient breakdown, meal timing, and portion sizes.
• Feedback: Receive personalized feedback on your diet plan from the instructor.

This outline provides a structured approach to cover nutrition from basics to advanced strategies, ensuring students have the skills to create and maintain a customized, goal-oriented diet plan.