Nutrition Program

I just signed up, where can I find my meal plan?

You will find the Meal Plan menu on the mobile app. Generate your meal plan by entering the necessary information and choosing your preferred diet and fitness goal.

What is the Swap List?

This is a tool you need so that you will have the knowledge, and not rely on your coach or any type of diet for the rest of your life. This is a tool to understand how to swap out, replace, or substitute foods in your meal plan.

The food you can replace in your meal plan is not only restricted to the list in this tool.

Some of the foods in the meal plan are not available locally or are very expensive. What can I do?

You can make some substitutions of food items that are available to you. You can use the Swap List and the Swap Note provided in your meal plan.

How can I switch from one meal plan to another?

You can switch diets by generating a new meal plan. From your app, click on the Meal Plan menu. Then go to the bottom where it says “Generate My Meal Plan” and enter the required information and click save.

I like the meal from last month. Can I use the same meal plan for this month?

Unfortunately, once the meal plan is updated, we cannot put them back anymore because the data is replaced on the server. However, you can make your meal using the same ingredients from the previous meal plan. Just make sure that the macros add up to your current meal plan.

I do intermittent fasting. Is the program right for me?

Certainly! We have an intermittent fasting meal plan as well.

What type of meal plans can I choose from?

There are 4 types of meal plans in the Alpha Shred Nutrition Program.

Normal structure with meals spread throughout the day evenly.

Intermittent Fasting
A time-restricted eating approach where the challenger will eat their listed meals within 8 hours of the day and fast, water, or non-caloric drinks only, for the remaining 16 hours of the day.

Minimal sugar/carbohydrate approach to turn on the body’s ketone production. Excellent for appetite management.

You will eat on a restricted schedule where the primary feeding of the day occurs in 2 meals; within a 2-3 hour time period. You will fast with water or non-caloric beverages only for the majority of the day and then will break their fast with a power shake, followed by a nutrient and calorie-dense whole food meal soon thereafter. This plan is also fully plant-based. The plan is designed based on the actual diet of Mike Rashid, but adjusted for different calorie needs.)

How is my meal plan calculated?

We base your macros on your body statistics and goal. This is why it is very important to enter your correct data upon signing up so you receive the best meal plan based on your fitness goal.

What are these swap notes on my meal plan?

The swap notes in your meal plan are the multiplier when substituting food items for another.

E.g you want to swap out the banana from your current plan and it calls for 2X Carb Swap. You just simply multiply the scale weight of strawberries from the swap list to 2 to get the right scale weight of strawberries.

The Swap List ebook has easy-to-follow instructions on how to substitute food items to create variety, so make sure to download it and save a copy.

How often can I change my diet plan?

You can generate a new meal plan anytime if you want to try another diet. However, we recommend that you try your meal plan for at least 2 weeks before switching.

To generate a new meal plan, click on the Meal Plan menu from your app, select your diet preference, specify your fitness goal, then click generate.

I have lost enough weight and want to bulk up now. Do I need to generate a new meal plan?

Yes. You need to generate your meal plan to specify your fitness goal to get an adjusted meal plan based on your new goal.

Why do I need to update my stats every month? Can’t you just give me my next meal plan automatically?

You need to update your body statistics because your meal plan is calculated based on this data. If there are significant changes in your stats, your daily macro needs will be adjusted accordingly.

How do I time my meals based on my plan?

Meal timing is first and foremost - a factor of your daily routine and schedule! Space your meals out in the way that best fits your hunger patterns and availability to eat!

If you are on the intermittent fasting style plan, we recommend choosing an 8 to 10-hour window each day where you eat your first meal and your last meal within the period.

If you are following the Vegan OMAD approach, We recommend consuming the power smoothie and the main meal within four hours. If you’d like to spread the meals out a bit further, you can extend them to six hours and split the main meal into two portions!