Alpha Training & Therapy
Calculate Your
Macros
With Precision
This is your starting point for calories and macros based on your body, goal, and activity level.
Protein stays high. Fats stay controlled. Carbs do the work they’re supposed to do.
No fluff. No random numbers. Just a cleaner, smarter way to fuel fat loss, maintenance, and muscle gain the Alpha way.
Protein First
Anchored high to support muscle retention, recovery, and performance.
Moderate Fats
Enough to support health and consistency without crowding out carbs.
Carb Driven
Adjusted based on training demand, recovery needs, and body composition goals.
Alpha Blueprint
Build the habits that make the macros work
Macros matter, but results come from the full system. Hydration, activity, meal structure, and consistency are what turn good numbers into real progress.
Daily Water Target
Half your bodyweight
Start with half your bodyweight in ounces per day, then scale up based on training volume, sweat loss, and climate.
Suggested Step Range
8,000–12,000 steps
A strong general target for fat loss, recovery, and daily activity without turning cardio into a punishment.
Sample Meal Structure
4 anchor meals
Each meal centers around lean protein, a purposeful carb source, fruits or vegetables, and enough fat to stay satisfied.
Want the full system?
Join the Alpha Transformation Program for personalized training, nutrition guidance, accountability, and a strategy built around your real life.
Unleash Your Alpha Transformation