A useful target
Use the pounds-first calculation and meal distribution examples to find a practical starting point.
Free 369 Fitness Guide
369 Protein Guide
Practical protein guidance for strength, recovery, and real life—without another rigid diet plan.
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369 Protein Guide coverMade for normal adults with normal lives
Know what to aim for. Build meals that work.
Practical protein guidance to support strength, recovery, and real life.
Meals you can repeat
See protein-food references, a simple meal-building formula, and busy-day options.
A plan for tomorrow
Learn common mistakes, choose a tracking approach that fits, and follow the five-step starting plan.
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From nutrition to capability
Nutrition supports the work. Training builds the capability.
Continue with a structured program or choose the coaching support that fits you.