Nutrition & Diet Coaching
Eat With
Purpose.
Perform.
3Plans
Fat Loss · Recomp · Performance
Weekly
Coach Check-Ins
Macro Tracking
App-Integrated
No Crash Diets
Ever
What Is It
Nutrition Is
80% Of The Result.
Nutrition Coaching Process
Week 1
Baseline Assessment
Calorie intake analysis, food preference mapping, and goal-specific macro target calculation.
Week 2
Plan Delivery
Full nutrition framework delivered via Mindbody with meal examples, timing guidelines, and tracking setup.
Week 3–4
Adjustment Phase
First check-in: scale, energy, performance, and adherence reviewed. Macros adjusted based on real data.
Monthly
Ongoing Review
Monthly macro progressions, seasonal food adjustments, and goal-phase transitions as your physique evolves.
Ongoing
Mindbody Integration
All nutrition logs, progress data, and coach notes maintained in your Mindbody member profile.
Why It Works
The Science Behind The Results
Goal-Specific Macros
Your macros are calculated precisely for your goal — fat loss, recomposition, or muscle building — not copy-pasted from a generic template.
Flexible Framework
Our system uses flexible dieting principles — no foods are banned. You get a macro budget and the freedom to fill it with foods you actually enjoy.
App-Integrated Tracking
Nutrition coaching integrates with MyFitnessPal and Mindbody. Your coach sees your data and responds to it in real time.
Data-Driven Adjustments
We adjust your calories and macros based on real progress data — body weight trends, strength performance, and energy levels — not guesswork.
Nutrition Plans
A Plan Built For Your Life.
Plan A
Fat Loss
- Calorie deficit setup
- Macro targets for fat loss
- High-protein framework
- Training-aligned meal timing
- Weekly calorie adjustments
Best Results
Plan C
Body Recomp
- Calorie cycling protocol
- Muscle gain + fat loss simultaneously
- Training day vs rest day macros
- Carbohydrate timing strategy
- Monthly macro progression
Track C
Performance Fuel
- Calorie surplus programming
- Muscle-building macro targets
- Pre/intra/post workout nutrition
- Supplement protocol guidance
- 8-week progressive calorie build
Who It's For
This Program Is For You.
Train hard but can't seem to change your body composition
Training without nutritional alignment is the most common reason hard-training people don't see results. We fix that.
Have tried every diet and quit them all
Our approach is sustainable by design. If a plan doesn't fit your life, it doesn't work. Ours is built to work with your life.
Don't know what macros are or how to track them
We teach you the system from scratch with practical simplicity. No app expertise or nutrition degree required.
Are preparing for a competition and need precision
Competition-phase nutrition coaching is our most detailed offering — caloric cycling, peak week protocols, and water/sodium management.
Want to fuel performance, not just manage weight
Performance nutrition is different from fat loss nutrition. We build your eating strategy around your training output and recovery needs.
FAQ
Common Questions
Do I have to eat specific foods?
How do I track my nutrition?
Is nutrition coaching included in my membership?
How long until I see results from changing my nutrition?
What if I travel or have irregular eating schedules?
Your Coach
Coached By The Best.
Coach Marcus T.
Head HIIT Coach — TOG Fitness
- NASM-CPT
- HIIT Specialist
- Precision Nutrition L1
- Kettlebell Certified
- CPR/AED
Session Structure
Every Minute Has Purpose.
Goal-Specific Macros
Your macros are calculated precisely for your goal — fat loss, recomposition, or muscle building — not copy-pasted from a generic template.
Flexible Framework
Our system uses flexible dieting principles — no foods are banned. You get a macro budget and the freedom to fill it with foods you actually enjoy.
App-Integrated Tracking
Nutrition coaching integrates with MyFitnessPal and Mindbody. Your coach sees your data and responds to it in real time.
Eat With Purpose. Train With Intent.
Book Your Spot
Class Schedule
Coach Oscar Tamez
Monday, Tuesday, Thursday & Friday
Morning: 4:30–5:30 AM | 5:30–6:30 AM | 6:30–7:30 AM
Evening: 4:30–5:30 PM | 5:30–6:30 PM | 6:30–7:30 PM
Coach Ben Olea
Monday, Tuesday & Thursday 8:00–9:00 AM
Coach Ben Olea
Wednesday & Friday 11:00 AM–12:00 PM
TOG Fitness Houston South Loop
Address displayed upon signup
Training Programs
- Cardio Plan
- Diet Plan
- Self Defense
- Competition Prep
- Lifting Levels
- Weight Loss
Weekly Schedule
Book Your Spot
Upcoming Sessions
Frequently Asked