Nutrition & wellness
Fuel the work. Recover from it.
Training is the stimulus; nutrition and recovery are the response. Our coaches build simple, sustainable nutrition targets and recovery protocols around your program — so the work you do in the vault actually shows.
Our approach
No crash diets. No dogma.
We coach nutrition the same way we coach lifting: assessed, individualized, and adjusted against real data. You get protein and calorie targets matched to your goal, habit-based changes you can actually keep, and check-ins that keep momentum through plateaus.
- Targets built from your body, training load, and goal
- Habit-based coaching — not rigid meal plans you abandon
- Progress tracked by performance, measurements, and photos
- Adjustments tied to your training cycle, not the calendar
Quick assessment
Protein target calculator.
A starting estimate, not a prescription. Your coach refines this from your training history, body composition, and goal during your consultation.
These are starting estimates. Book a consultation for targets calibrated to your training and body composition.
Refine With a CoachFour pillars
Wellness, built around the barbell.
Protein & Calories
Targets set to your goal — muscle gain, fat loss, or performance — and adjusted as you progress.
Sleep & Recovery
Protocols for sleep quality, deload timing, and stress management that protect your gains.
Supplementation
Evidence-based guidance — creatine, protein, electrolytes — only where it earns its place.
Habits & Adherence
Small, repeatable changes tracked weekly so nutrition stays sustainable for years, not weeks.
Hydration
Fluid and electrolyte targets matched to Austin heat and your training load.
Body Composition
Measured with real data — measurements, photos, and performance — never just the scale.
Recovery protocol
Recovery is programmed, not improvised.
Every training cycle at Firmvault includes a recovery structure — deloads, mobility focus, and sleep targets — so progress never outpaces your ability to keep training.
Sleep & hydration targets
7–9 hours of sleep and fluid goals matched to session intensity and Austin weather.
Mobility & deload micro-sessions
10–15 minutes of targeted mobility built into warm-ups and off-days.
Deload week
Volume reduced on purpose so adaptation catches up and overuse stays away.
Re-test & adjust
Re-assess body composition and lifts, then re-set nutrition and training targets.
Pair it with training
Nutrition works when coaching works.
Add nutrition coaching to any training package, or start with a body-composition consultation. Either way, your coach builds the plan.