Welcome to the Undefeated
Precision Nutrition Program
Thank you for joining UPN! We want to provide the most simple and effective nutrition
coaching program possible. Macro nutrient management is undeniably the most
uncomplicated way to eat AND get the results you dream of.
You’re unique. Everyone is. This is why it’s important to have an intelligent nutrition
plan. It should be designed for your body and your goals, and it should allow you to eat
what you like to eat! As you progress on your journey towards those goals, your body
will change, and so will your plan. Our experienced nutrition coaches will be with you
every step of the way!
In order to arm you with everything you need to succeed, we’ve created this document
that will explain the Precision Nutrition program. Who are your coaches? What are
macro nutrients? How do they work? What should you expect? What’s required of you?
Read on!
WHY UNDEFEATED PRECISION NUTRITION?
We aren’t pioneers. There are a ton of other nutrition programs online using the same method.
They’re all using the same method simply because it works. Instead, what we strive to do, is
offer exceptional service at a more affordable cost. Other programs out there can cost $200$300 a month! Not only are they expensive, but you never get to meet your coach. With UPN,
your plan doesn’t start until you meet us! We think it’s extremely important to have data, like
body fat percentage for example, before we design your plan. Otherwise, it’s just guessing!
Experience:
The UPN team consists of Matt Winchar and Carly Walker. We’ve both done our time in the
fitness industry. We’ve seen trends come and go. We’ve trained successful athletes and we’ve
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coached people to realize their fitness goals.
Matt has ten years experience in the fitness industry. He grew up playing football and running
track. After being sidelined with a knee injury, Matt took an interest in long distance running.
Immersing himself in the endurance culture, his interest soon led him to strength training, and
soon after, his career in fitness.
Matt became a personal trainer when he realized that his love for sports performance could be
shared with others. While gaining valuable experience coaching at an executive level fitness
club, Matt was promoted to Elite Trainer. He took on new responsibilities and began developing
trainers underneath his guidance.
With his eye still on performance, Matt found CrossFit and jumped in head first. Believing
CrossFit to be the most effective training program for performance and health, Matt opened
Undefeated CrossFit in 2011. In the gym’s five year existence he has taken several athletes to
the podium in CrossFit competitions, including qualifying three teams and two individuals to
international competition in 2014, 2015 and 2016.
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From a young age Carly had a keen interest in health and fitness and could foresee a future
career in this field. Carly has over 5 years of education and experience in the personal training
industry. She earned her Bachelor’s degree in Kinesiology majoring in Athletic Therapy at the
University of Manitoba. During her clinical and field placements with the Bisons, she gained
experience in strength and conditioning, injury prevention and injury rehabilitation.
Certified as both a personal training specialist and fitness instructor specialist, Carly teaches
bootcamps, fitness classes and personal training sessions. She has extensive experience with
developing results-based programs tailored to her client’s goals that are both challenging and
balanced. Carly is active in fitness competition industry and teaches posing classes for
competitive athletes. She stays up to date and current with the fitness industry by attending
seminars, expos and competitions.
With her outgoing personality and positive attitude, Carly keeps her clients attentive and
motivated throughout their sessions. She emphasizes that nutrition and lifestyle choices play an
important role in staying fit and healthy. She offers her clients the best possible experience by
continuing her education through research and attending courses.
She pushes her client’s to their full potential and loves nothing more than seeing them improve
their overall quality of life. Carly’s vision is to make health and wellness a priority in everyone’s
lives.
WHAT ARE MACRO NUTRIENTS AND WHY DO WE CARE ABOUT
THEM?
Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed
for growth, metabolism, and for other body functions. Since “macro” means large,
macronutrients are nutrients needed in large amounts. There are three macronutrients:
• Carbohydrate
• Protein
• Fat
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While each of these macronutrients provides calories, the amount of calories that each one
provides varies.
• Carbohydrate provides 4 calories per gram.
• Protein provides 4 calories per gram.
• Fat provides 9 calories per gram.
This means that if you looked at the Nutrition Facts label of a product and it said 12 grams of
carbohydrate, 0 grams of fat, and 0 grams of protein per serving, you would know that this food
has about 48 calories per serving (12 grams carbohydrate multiplied by 4 calories for each gram
of carbohydrate = 48 calories).
Besides carbohydrate, protein, and fat the only other substance that provides calories is alcohol.
Alcohol provides 7 calories per gram. Alcohol, however, is not a macronutrient because we do
not need it for survival.
WHY DO WE NEED CARBOHYDRATES?
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Carbohydrates are the body’s main source of fuel.
Carbohydrates are easily used by the body for energy.
All of the tissues and cells in our body can use glucose for energy.
Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles
(including the heart) to function properly.
Carbohydrates can be stored in the muscles and liver and later used for energy.
Carbohydrates are important in intestinal health and waste elimination.
Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and
yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain
carbohydrates, but in lesser amounts.
Fiber refers to certain types of carbohydrates that our body cannot digest. These
carbohydrates pass through the intestinal tract intact and help to move waste out of the body.
Diets that are low in fiber have been shown to cause problems such as constipation and
hemorrhoids and to increase the risk for certain types of cancers such as colon cancer. Diets
high in fiber; however, have been shown to decrease risks for heart disease, obesity, and they
help lower cholesterol. Foods high in fiber include fruits, vegetables, and whole grain
products.
WHY DO WE NEED PROTEIN?
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Growth (especially important for children, teens, and pregnant women)
Tissue repair
Immune function
Making essential hormones and enzymes
Energy when carbohydrate is not available
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• Preserving lean muscle mass
• Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in
smaller quantities in starchy foods and vegetables.
When we eat these types of foods, our body breaks down the protein that they contain into
amino acids (the building blocks of proteins). Some amino acids are essential which means that
we need to get them from our diet, and others are nonessential which means that our body can
make them. Protein that comes from animal sources contains all of the essential amino acids
that we need. Plant sources of protein, on the other hand, do not contain all of the essential
amino acids.
WHY DO WE NEED FAT?
Although fats have received a bad reputation for causing weight gain, some fat is essential for
survival.
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Normal growth and development
Energy (fat is the most concentrated source of energy)
Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)
Providing cushioning for the organs
Maintaining cell membranes
Providing taste, consistency, and stability to foods
Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain
products and salad dressings. There are three main types of fat, saturated fat, unsaturated fat,
and trans fat. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat
(found in baked goods, snack foods, fried foods, and margarines) have been shown to increase
your risk for heart disease. Replacing saturated and trans fat in your diet with unsaturated fat
(found in foods like olive oil, avocados, nuts, and canola oil) has been shown decrease the risk
of developing heart disease.
A NOTE ON MICRONUTRIENTS
Although macronutrients are very important they are not the only things that we need for
survival. Our bodies also need water (6-8 glasses a day) and micronutrients. Micronutrients are
nutrients that our bodies need in smaller amounts, and include vitamins and minerals.
YOU GET WHAT THEY DO, NOW WHAT?
Depending on your body type, your activity level, and your goals, you will need a different
mixture and amount of these macro nutrients. Your nutrition coach will take all of these things
into consideration, and by working some magic (and doing a little math), they can accurately
prescribe how much protein, carbohydrate and fat you will require each day.
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PUTTING THE PLAN INTO ACTION
MyFitnessPal - Please download the MyFitnessPal app. MyFitnessPal is the easiest way to
keep track of your calorie intake. It has a massive database, so you just need to scan the
barcode of what you ate, or type in what it was, and it will provide the calories and macros for
you! It also has some very cool graphs and charts that will clearly show you your macro nutrient
goals for the day. Add “undefeatedprecisionnutrition” as a friend on your account. This way we
can easily check out what you’ve been eating!
Weekly Tracking Sheet - Included in this package is your weekly tracking sheet. You will
submit your sheet to [email protected] at the end of every Thursday.
We will review your progress on a weekly basis every Friday and provide feedback. We may
adjust your numbers, suggest replacing certain foods or just give you a pat on the back!
Food Quality - Like we’ve been saying, you really can eat whatever you want, as long as it fits
into your macros. You will get results if you hit your macros and daily calories with poor quality
food, but you will get even better results if you’re eating well. This is where you can be flexible.
Maybe you had a momentary lapse of judgement and crushed a super sized meal at McDonalds
(don’t worry we won’t judge you), don’t stress! Just adjust the rest of your day to meet your
macro requirements.
SUGGESTED FOODS
PROTEIN
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Chicken boneless skinless (very little fat)
Chicken thighs/whole chicken (more fat and harder to calculate macros)
Pork tenderloin
Ground beef (remember this will have a lot of fat ‐ choose lean)
Steak (also high in fat depending on the cut)
Ground chicken/turkey (watch for fat here too)
Sausage (very high fat look for chicken)
Egg (yolks are ok if you need fat, they also contain all the micronutrients)
Egg whites (pure protein and one of the best sources)
Fish (some sources have fat)
Shellfish (again, fat)
Greek yogurt (watch for carbs + Fat)
Whey protein (preferably around training or when you need additional protein)
Casein protein (during times when protein intake will be low for prolonged periods of time such
as bedtime)
CARBOHYDRATES
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Potatoes (sweet or white)
Oats
Rice (doesn’t matter which type)
Rice Cakes
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Pasta
Bread products
Vegetables (some have higher carb content than others)
Fruit (be careful here ‐ many fruits contain a lot of carbs)
Quinoa (contains protein
FATS
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Olive oil
Coconut oil
Avocado
Butter
Nuts (these will contain all 3 macros so be aware)
Cheese (contains protein and it’s delicious)
ALCOHOL
You’re human and you will drink. Make the smartest choice you can and limit consumption.
Clear liquors are usually best. They contain little to no carbs but don’t forget about calories from
Alcohol. 7 per gram.
• Vodka
• White Tequila
• Red Wine
The most important part of your success on this plan is to make sure your macro totals
match your goals.
GRADING YOUR DAY
Putting calories, macros, and food quality together in order to get the most out of
your program. Now that we’ve gone over how to track and measure, we want you to be
personally accountable to what you ate.
Below you will see our grading system. The tier you choose can also change daily.
D. This can be done by simply hitting your calorie goals. You’re not going to get much out of the
program, but it is still possible to make some progress, albeit very slowly. You may also feel
tired, hungry, and perform poorly. With just a little more effort you can move up to a C.
C. To receive a C you will be hitting your calorie totals and proper macro
breakdown (calories are automatically hit when macros are met, always follow your macro
goals) You’re doing most of what matters.
B. You’ve got the calories, macros, and timing down for your goals.
A. You’re eating high quality food, the right amount of calories, your macro
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breakdown is right where you need it to be for body composition, performance, and satiety. Your
timing is perfectly planned around training, and all the little things such as water intake, and
supplementation are being met.
REPORTING AND FEEDBACK
Every Thursday you will be required to email your weekly spreadsheet so we can review
progress, make adjustments, and provide feedback. This sheet will include your daily macro
totals from your MyFitnessPal tracking, a weekly weight measurement, and waist measurement.
Email it to [email protected].
TAKING PHOTOS
Pictures are a great way to see your progress. Though not necessary if you’re uncomfortable
with sending photos of yourself in minimal clothing, we encourage you to. Not only will it give us
a clear picture of your progress, but you will also love looking back on those photos after a
couple months to reflect on how far you’ve come. All photos are strictly confidential and will not
be shared without your consent. (We may ask to do a before/after photo so we can show you
off!)
Thank you for signing up!
Get ready to see your amazing results!
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