Finally understand the truth in meals
NUTRITION
Fuel Your Body. Transform Your Life.
A Nutrition Approach Built Around You
Welcome to a new way of fueling your body—personalized, practical, and built to match your goals. No fad diets, no cookie-cutter meal plans, just proven strategies that fit your lifestyle. Whether you’re here to lose weight, build lean muscle, or simply feel better every day, the 12-week custom nutrition plans and 1:1 guidance give you the structure and accountability to stay consistent.
Eating That Fits Any Lifestyle—and Any Schedule
It doesn’t matter if you’re a busy parent, a full-time professional, or already dialed in with your training—your plan is designed around your reality. Meals are flexible, efficient, and tailored to your needs so you can fuel your body without spending hours in the kitchen or giving up the foods you love.
The Missing Piece: Accountability
Anyone can download a diet online. The difference here is having a coach in your corner—someone who helps you troubleshoot cravings, adjust your plan when life throws curveballs, and keeps you focused on the bigger picture. Progress is built one meal, one choice, one habit at a time.
More Than a Temporary Fix
This isn’t about quick cleanses or crash diets. It’s about building a sustainable relationship with food—fueling your body with balance, discipline, and confidence that carries over into every part of your life. Each 12-week phase is just the start—you’ll be setting the foundation for long-term success, energy, and health that lasts.
The Big 3 Macros
What are they and why they matter
Macro | Primary roles (what it does) | Why it matters | Great sources |
|---|---|---|---|
Protein | Builds/repairs muscle, enzymes & hormones, supports immunity, highest satiety | Keeps you full, preserves/ builds lean mass while cutting, crucial for recovery | Chicken/turkey, lean beef, fish, eggs/egg whites, Greek yogurt, cottage cheese, whey/casein, tofu/tempeh |
Carbohydrates | Primary training fuel, replenishes muscle & liver glycogen, spares protein | Better workouts, faster recovery, supports thyroid & mood | Rice, potatoes, oats, fruit, legumes, whole-grain breads/pastas |
Fats | Cell membranes, hormones (e.g., testosterone/estrogen), vitamin absorption (A/D/E/K), satiety | Hormonal health, joint/brain function, steady energy between meals | Olive/avocado oil, nuts/seeds, fatty fish, whole eggs, olives |
Start with the Math. Finish with a Plan.
The calculator estimates; we customize based on your life and goals.
Macros Calculator
- People who fail to reach goals relying on diet alone 80%
- Adults who don’t eat the daily recommended servings of vegetable 90%
- People who see faster results when combining nutrition + training 70%
- Higher chance of sticking to a program with nutrition coaching 60%
- People who skip breakfast and overeat later in the day 60%
- Adults who are dehydrated and mistake thirst for hunger 75%
| Source finding | What it shows |
|---|---|
| Most adults don’t meet vegetable/produce targets | CDC surveillance shows ~1 in 10 U.S. adults meet vegetable recommendations (and ~1 in 8 for fruit). That means ~90% fall short—your bar headline is directionally right. (CDC) |
| Diet alone vs. diet + training | Meta-analyses show combining nutrition + exercise produces better 12-month weight outcomes and broader health improvements vs. either alone. (Short-term differences can be small; the edge shows up by ~12 weeks–12 months.) (PubMed Central) |
| Nutrition coaching improves adherence | Reviews/meta-analyses report small-to-moderate, positive effects of dietitian counseling/health coaching on dietary behaviors and adherence (and downstream markers like LDL/BP). Stronger programs (structured advice, multiple contacts) perform better. (PubMed Central) |
| Skipping breakfast & overeating/weight | Evidence is mixed on acute intake, but multiple meta-analyses link breakfast skipping with a higher risk of overweight/obesity across ages. (Associational; not strict causation.) (PubMed Central) |
| Dehydration, thirst vs. hunger, and intake | Lab and RCT data show pre-meal water can reduce meal energy intake (especially in older adults), and classic work notes thirst/hunger cues aren’t perfect predictors—so yes, thirst can masquerade as hunger for some people. (PubMed Central) |
Displayed percentages in the bars are simplified for clarity; see sources for study ranges and context.
Breakfast and hydration effects vary by age, population, and study design (short-term satiety vs. long-term weight).
F.A.Q.
Got questions? We’ve got answers. From memberships to training programs, we’ve covered the things you want to know most—so you can spend less time guessing and more time crushing your goals.
Need something else? Send us an email through the contact form below and we will repond back asap.
Why does nutrition matter?
Nutrition matters because food is the fuel your body runs on. The quality of what you eat directly affects your energy, mood, performance, recovery, and long-term health. Good nutrition supports everything from muscle growth to brain function, while poor nutrition can hold you back in every area of life.
Is this just for weight loss?
Not at all. We work with clients who want to build muscle, improve athletic performance, boost energy, and even just feel healthier overall.
How quickly will I see results?
That depends on your consistency, goals, and starting point. Many clients notice changes in energy and body composition within the first 4–6 weeks.
How is this different from a diet I can find online?
Anyone can download a generic diet. The difference here is personalization, accountability, and adjustments as your life changes. It’s nutrition built around you.
What happens after the 12 weeks?
If you choose to continue the program, we work together to re-build your nutrition plan to adapt to the progress you’ve made after each 12-week phase.
Testimonials
As a retired cardiologist, I know a thing or two about health and fitness. I have worked with many people over the years, and Greg Johnstone is, far and away, the most knowledgeable and professional personal trainer and bodybuilding coach I have ever worked with. There aren’t many people who I can honestly say have
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As a retired cardiologist, I know a thing or two about health and fitness. I have worked with many people over the years, and Greg Johnstone is, far and away, the most knowledgeable and professional personal trainer and bodybuilding coach I have ever worked with. There aren’t many people who I can honestly say have truly impacted my life for the better. Greg Johnstone is someone who has helped me create a better life thanks to his friendship, teaching, and mentorship. With his guidance, I have developed a level of strength and fitness that I never imagined possible. Over the course of our work together, I have learned a lot about muscle health and physiology, nutrition, overall fitness, and how to optimize muscle health, strength, and definition. My work as a CPT continues to grow in large part because of my training with Greg. I cannot thank him enough for empowering me to improve my health, strength, fitness, and longevity. He is a true master of his craft.
Mark N.
Where to even begin with this, Gregory has been my coach for close to a year now and not only did I gain a coach but I gained somebody I consider a father figure in my life and one of my best friends. He took me under his wing and taught me everything he has
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Where to even begin with this, Gregory has been my coach for close to a year now and not only did I gain a coach but I gained somebody I consider a father figure in my life and one of my best friends. He took me under his wing and taught me everything he has learned and mastered over the years. I came to him with the intentions of competing in my first ever bodybuilding show which was all just a dream to me. He has turned all of this into a reality for me. I am currently in the best shape of my life with him guiding me through all my meals, my lifts, and keeping me 100% on track. I can truly say I don’t think there is anybody out there with a stronger knowledge of this sport than him. When it comes to lifting routines and form, proper nutrition for your specific goals, and even posing on stage to look the best you possibly can he knows it all. I now currently work with Greg at his gym and spending all this time with him and watching him has made me better and now I am an even better teacher to all of our clients as well. I have personally sent one of my best friends to him for coaching as and he was absolutely amazed by how fast Greg was able to change his physique and get him to achieve the body he has always wanted. So for anybody who has goals of changing their body and wants to improve weather it’s just to get in better overall shape or it’s to step on stage and compete against the best there is he will be able to help anyone get to where they want to be.
Keenan B.
Greg is great inspiration and amazing coach who has lots of wisdom and patience in the Fitness industry. It’s a great privilege having him as a coach and a friend. If you want to get to your fitness goals no matter what goal it is, there is no other coach that I would recommend. Day
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Greg is great inspiration and amazing coach who has lots of wisdom and patience in the Fitness industry. It’s a great privilege having him as a coach and a friend. If you want to get to your fitness goals no matter what goal it is, there is no other coach that I would recommend. Day in and day out he is there for his clients. It is an honor having him as my coach, IFBB Pro Greg Johnstone.
Lewis T.
After not being in a gym for a number of years, working with Greg helped me get my confidence in the weight room back. His humility and genuine care for his clients is only eclipsed by his incredible knowledge of foods that provide fuel, safe weight training, and overall expertise in shaping the human body.
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After not being in a gym for a number of years, working with Greg helped me get my confidence in the weight room back. His humility and genuine care for his clients is only eclipsed by his incredible knowledge of foods that provide fuel, safe weight training, and overall expertise in shaping the human body. I would recommend Greg 10/10 times!
Debbie M.
Signing up for Greg Johnstone’s FitLife ADVANTAGE Pro program has truly been a life-changing experience for me. After a lifetime of struggling to stay consistent with workouts and lacking the motivation to follow through, I finally hit a tipping point—and it was all because of Greg’s approach. Since joining his program, I now look forward
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Signing up for Greg Johnstone’s FitLife ADVANTAGE Pro program has truly been a life-changing experience for me. After a lifetime of struggling to stay consistent with workouts and lacking the motivation to follow through, I finally hit a tipping point—and it was all because of Greg’s approach. Since joining his program, I now look forward to working out 4 to 5 days a week. It’s not just exercise anymore—it’s a lifestyle. Greg’s program has touched every part of my life: my eating habits have improved, my sleep is better, and I now plan for my health with intention and joy. I see the changes in the mirror, but even more importantly, my cardiologist was amazed at how quickly my blood work improved. At 63, I finally feel like I’ve found what it takes to be truly dedicated to my health. Greg brings deep knowledge—not just about exercise mechanics, but about the whole picture of wellness. His guidance has helped me find energy, consistency, and confidence I didn’t think was possible. If you’re ready to make meaningful, lasting changes in every area of your health, I can’t recommend FitLife ADVANTAGE with pro Greg Johnstone enough. I only wish I had found this sooner.
Tam
Losing over 70 pounds with Greg has given me back the energy and confidence I haven’t had since high school. Now, I can keep up with my teenage daughter no matter what sport she’s playing. When you find a coach who builds that kind of trust, you listen. If you want results, I can’t recommend
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Losing over 70 pounds with Greg has given me back the energy and confidence I haven’t had since high school. Now, I can keep up with my teenage daughter no matter what sport she’s playing. When you find a coach who builds that kind of trust, you listen. If you want results, I can’t recommend Greg enough.
Justin N.
As a woman entering the fabulous fifties I started to suffer from all the issues surrounding that life mark. Perimenopause, anxiety, weight gain, depression, insomnia……the list is lengthy and was very real for me. I was very unhappy when I looked in the mirror and just didn’t feel like myself. In the past, I exercised
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As a woman entering the fabulous fifties I started to suffer from all the issues surrounding that life mark. Perimenopause, anxiety, weight gain, depression, insomnia……the list is lengthy and was very real for me. I was very unhappy when I looked in the mirror and just didn’t feel like myself. In the past, I exercised regularly and have tried many different programs (CrossFit, Pilates, Yoga, kickboxing) as well as too many fad diets that didn’t stand the test of time. I was at a place in my life where I could either settle for all the midlife changes or I could take back the reigns. I refused to settle and that’s when I met a new friend, IFBB Pro Greg Johnstone and got introduced to his awesome FitLife Advantage Program. This program has absolutely changed my life, because it was personalized for me to meet my goals. 4 months into a dedicated regiment of weight training and cardio partnered with customized nutrition and my body, mind and self esteem are changing daily. I have zero regrets and have gained so much more than what the mirror or scale reflects. Greg aka Coach greets you with a smile when entering the gym and provides unwavering encouragement every step of the way. He also helps you to just get out of your head when training and to not give in to that inner voice telling you that you can’t keep going. I will keep going 🙂
Gina
