Start With a Plan
Built for You.
Personalized coaching that uses Diet Maker for structure and identity-based guidance for consistency.
A structure you can follow.
A coach who helps you follow through.
Personalized coaching using Diet Maker for structure and consistency.
Start With a Plan
Built for You.
Two personalized meal plans, a 4-week training program and a clear starting structure before you move into fat loss, muscle gain or coaching.
Start With a Plan Built for You.
Two personalized meal plans, a 4-week training program and a clear starting structure before you move into fat loss, muscle gain or coaching.
Start With a Plan
Built for You.
Two personalized meal plans, a 4-week training program and a clear starting structure before you move into fat loss, muscle gain or coaching.
Your first nutrition and training plan, built for you.
Before you can make progress consistently, you need a plan you can actually follow.
The Starter Plan gives you a structured 4-week nutrition and training setup built around your food preferences, current starting point, training experience, available equipment and schedule.
You’ll get two personalized meal plans, a 4-week training program and the structure you need to start executing without guessing.
Start With Structure Before Making Changes
Most people want to jump straight into a fat-loss deficit, muscle-gain surplus or aggressive new routine.
That makes sense. When you have a goal, you want to move toward it.
The problem is that if you change everything at once, it becomes harder to know what’s actually working.
Your Starter Plan begins at maintenance-level intake. That gives you a controlled baseline before calories are pushed lower for fat loss, higher for muscle gain or adjusted for performance. This approach matches the starter-plan logic from Cals & Macros: the first goal is to create a repeatable structure, practice execution and see how your body responds before making bigger goal-specific adjustments.
What You Get
The Starter Plan gives you the pieces you need to begin with structure instead of guesswork. Your nutrition is built around a maintenance-level starting point, while your training is built around your current experience, equipment and capabilities.
The goal is to give you a clear 4-week setup you can follow, evaluate and build from.
2 Personalized Meal Plans
Your meal plans are built around foods you choose.
Instead of forcing random meals you don’t want to eat, your plan is created from the foods, meals and preferences you provide in your intake form.
Depending on your schedule and training routine, your two plans may be structured as:
- Training day and non-training day meal plans
- Two different daily meal plans you can rotate
- Two repeatable options you can schedule inside Diet Maker as needed
Each plan includes calories, macros, food amounts and meal structure so you know exactly what to eat.
Maintenance-Level Calories & Macros
Your Starter Plan is built at maintenance-level intake.
That means the goal is not to diet as hard as possible or force-feed your way into a surplus right away. The goal is to create a realistic starting point that lets you practice the structure, establish consistency and see how your body responds.
Once you have that baseline, the plan can be adjusted later toward fat loss, muscle gain, recomposition or performance.
4-Week Personalized Training Program
You’ll also receive a 4-week training program built with you in mind.
Your program is based on:
- Your training experience
- Your current capabilities
- Your available equipment
- Your schedule
- Your limitations
- Your goal
- Your starting point
The goal is to give you a program you can run consistently, not something that looks impressive on paper but doesn’t fit your actual life.
Delivered Through Diet Maker, the Training App & PDF
Your meal plans will be uploaded into Diet Maker so you can schedule them, follow them and edit them as needed. Your training program will be delivered through a training app.
Your diet and training plan will also be sent as a PDF to you.
That gives you structure inside the apps, plus a simple reference document you can keep.
How It Works
Step 1: Apply
Start by completing the same detailed intake form used for coaching.
You’ll provide information about your goal, food preferences, schedule, training experience, equipment, limitations and current starting point.
Step 2: Get Approved
Starter Plans are approved before being built.
This helps make sure the plan is a good fit and that enough information has been provided to create something useful.
Step 3: Your Plan Gets Built
Once approved, your plan is created based on the information you submit.
Your meal plans are built around your selected foods and your training program is built around your experience, equipment and current capabilities.
Step 4: Receive Your Plan
Your Starter Plan is typically delivered within 3-4 days after approval.
You’ll receive your meal plans through Diet Maker, your training program through the training app and PDF copies for reference.
Step 5: Run the Plan
Follow the structure for 4 weeks.
During that time, track your adherence, body weight and measurements so you have useful information to review afterward. This helps you understand whether your starting intake, meal structure and training program are working as expected.
After 4 weeks, you can continue on your own, adjust your meal plans inside Diet Maker or apply for Coaching if you want help reviewing your progress and making the next adjustment.
Use It On Its Own Or Continue Into Coaching
The Starter Plan can be used on its own or as the first step into coaching.
You can follow it independently, edit it as your goal changes or continue into coaching if you want ongoing accountability, progress reviews and plan adjustments.
Every coaching process starts with a Starter Plan so there is a clear nutrition and training structure to work from before ongoing coaching begins.
Before we adjust the plan, we need to build the plan.
Who This For
The Starter Plan is a good fit if you:
- Want a structured plan before committing to coaching
- Need help setting up your meals and training
- Want personalized meal plans based on foods you actually choose
- Want a training program built around your current ability and equipment
- Want a clear starting point before moving into a deficit or surplus
- Prefer to run the plan on your own first
- Are considering coaching but want your baseline built first
The Starter Plan is not a good fit if you:
- Want ongoing coaching, check-ins, progress reviews or weekly adjustments
- Want the most aggressive version of a fat-loss or muscle-gain plan right away
- Want someone to monitor your progress after the plan is delivered
- Need frequent accountability or regular course corrections
- Are looking for a plan that changes every week
The Starter Plan is designed to give you your first structured baseline: two meal plans, a 4-week training program and a clear starting point you can follow, evaluate and build from.
Want to Learn How to Adjust Your Plan?
Your Starter Plan gives you your first structured nutrition and training setup. After you run it, you may decide to keep using it on your own, adjust portions inside Diet Maker, move into a calorie deficit, increase calories for muscle gain or continue into coaching.
If you want to understand how and when to make those changes, Cals & Macros walks you through the process of setting your numbers, building a starter plan, monitoring progress and making adjustments over time.
The Starter Plan gives you the structure. Cals & Macros teaches you how to use that structure as a system.
Frequently Asked Questions
How does the Starter Plan differ from Coaching?
The Starter Plan gives you your starting structure: two personalized meal plans and a 4-week training program built around your food preferences, training experience, equipment and schedule.
Coaching is the next level of support. It includes ongoing progress reviews, accountability and plan adjustments after your starting structure is built.
The Starter Plan is for getting set up. Coaching is for being guided, reviewed and adjusted over time.
Why does the meal plan start at maintenance?
The goal is to build a clear baseline first. Starting at maintenance helps you practice the structure, follow the meal schedule, train consistently and see how your body responds before moving into a calorie deficit or surplus.
Do I get to choose the foods in my meal plans?
Yes. Your meal plans are built from the foods and preferences you submit in your intake form.
What if I have injuries or limitations?
Your plan is designed around your current abilities. You simply need to list any limitations in your onboarding questionnaire.
How long do I have access to the training app?
Training app access is included during the 4-week program period. You will also receive a PDF copy of your training program for reference.
Can I ask questions after I receive my plan?
The Starter Plan does not include ongoing messaging or check-ins. Your plan will include the information needed to follow it, and you’ll receive PDF copies for reference. If you want ongoing questions, progress reviews or adjustments, coaching is the next step.
Can I adjust the plan after 4 weeks?
Yes. Your meal plans can be edited inside Diet Maker, so you can adjust portions, foods, calories and macros as needed. The Starter Plan itself does not include ongoing adjustments or progress reviews.
If you want to learn how to make those changes on your own, Cals & Macros explains how to monitor your results and adjust your plan after your starter phase.
This works well because the chapter already frames the starter plan as a repeatable baseline that helps someone evaluate what needs adjusting next.
How do I continue with Coaching after the Starter Plan?
After your Starter Plan is complete, you can apply to continue with Coaching. Coaching builds from your starting structure by reviewing your adherence, progress, training, body weight, measurements and how well the plan fit your schedule.
From there, your meal plans, calories, macros or training can be adjusted based on what actually happened during your Starter Plan phase.
The Starter Plan gives you the baseline. Coaching helps you review, adjust and continue progressing from there.
Start With a Plan Built for You
Your Starter Plan gives you a complete 4-week nutrition and training setup built around your starting point.
For $250, it includes:
- 2 personalized meal plans
- Maintenance-level calories and macros
- Meal plans built from foods you select
- Training-day and non-training-day structure, where appropriate
- 4-week personalized training program
- Training built around your experience, equipment and current capabilities
- Meal plans uploaded into Diet Maker
- Training delivered separately through Nathan Hinks Coaching
- PDF copies for reference
- 4-week access to the training app
- Delivered within approximately 3-4 days after approval
Use your plan for the full 4 weeks, then decide whether you want to keep adjusting it on your own or move into coaching for ongoing guidance, progress reviews and plan adjustments.