Module 2 of 14

WEEK 1

Protein

Week 1 | Building Your Foundation

Welcome to Week 1 of Metabolic Mastery. This week we are establishing the cornerstone of the entire program: protein. Understanding how much your body needs—and beginning to track it—is the foundation everything else will be built upon over the coming weeks.

REFLECTION ON KICKOFF

Looking Back Before Moving Forward

Before we dive into this week's work, let's take a breath and look back at the Kickoff. You showed up. You committed to this program. You started thinking about what you want from the next twelve weeks—and that matters more than you might realize right now. The people who get the most from a process like this are the ones who pause long enough to get honest with themselves about what success really looks like.

So before we talk about protein targets and meal planning, sit with these questions. There is no wrong answer, and your response does not need to be polished. It just needs to be real.

What does committing to this program mean for you personally?

  • What specific goals are you bringing into Metabolic Mastery?
  • How will your training and nutrition change over the next twelve weeks?
  • What would make this program feel like a success when you look back on it?
THE LESSON

How Much Protein Do You Need?

Protein targets are based on lean body weight, not total body weight:

0.7 grams per pound of lean body weight for those training regularly with weights.

0.8 grams per pound for high-intensity training.

0.9 grams per pound for those focused on muscle gain or training at high capacity.

1.0 gram per pound for athletes training multiple sessions per day.

QUICK CALCULATOR

Find Your Protein Target

Select Your Training Level
GETTING STARTED

How to Establish Your Protein Target

Thursday at 10 AM – Join the group session. We will work through the calculation together and get your target set.

One-on-one with a coach before Thursday – Ask any coach to help you calculate your personal protein target ahead of the group session.

If you cannot attend in person, the Thursday session is also available via Google Meet.

FOOD REFERENCE

High-Protein Foods at a Glance

Chicken Breast 6 oz 42g protein
Ground Turkey 6 oz 34g protein
Salmon 6 oz 34g protein
Eggs 2 large 12g protein
Greek Yogurt 1 cup 17g protein
Cottage Cheese 1 cup 25g protein
Lentils 1 cup cooked 18g protein
Tofu, Firm 1/2 block 20g protein
Whey Protein 1 scoop 25g protein
RESOURCES

Recommended Resources

Leah Polaski's 2023 Nutrition Lecture

Protein's role in metabolism and athletic performance.

Dr. Robert Lustig's Interview

Why macronutrient balance is central to metabolic health.

Dr. Lustig's "Sugar: The Bitter Truth"

How excess sugar disrupts metabolic function.

CrossFit Journal: Zone Diet Overview (PDF)

A practical introduction to macro-based meal planning.
YOUR TASK

Week 1 Goal

By the end of this week: your protein target is identified, and you have begun logging your daily intake. Consistency is what makes this work. Track, review, and adjust as you go.

The Metabolic Mastery Team | CrossFit Santa Cruz