Wow, look at you, thinking about going to the gym. That’s practically a workout already.

View All Courses

Macronutrient Balance

  • Protein: muscle repair and growth (chicken, eggs, whey, legumes)

  • Carbohydrates: energy source, glycogen replenishment (rice, oats, fruits)

  • Fats: hormone production, recovery (avocados, nuts, olive oil)

  • Ideal macro split depends on goals (bulking vs cutting)

Meal Timing

  • Pre-workout meals: carbs + protein (e.g. banana + whey)

  • Post-workout meals: fast-digesting protein + carbs (e.g. shake + white rice)

  • Meal frequency: 4–6 meals/day to support muscle growth & metabolism

Supplements in Bodybuilding

  • Whey Protein – fast absorption

  • Creatine Monohydrate – strength & muscle volume

  • BCAAs/EAA – muscle preservation (especially during cutting)

  • Beta-Alanine, Citrulline Malate – performance enhancers

  • Multivitamins, Omega-3 – general support

Bulking vs. Cutting Nutrition

  • Bulking (caloric surplus): more carbs, more total calories

  • Cutting (caloric deficit): higher protein, careful with carbs/fats

Recovery & Sleep

  • Protein synthesis happens during sleep

  • Nutrition affects recovery speed

  • Avoid under-eating during recovery days

Mindset & Consistency

  • Avoid crash diets or extreme bulks

  • Consistency > perfection

  • Food is fuel – eat with intention and purpose

We Help You Stay Healthy

Peter Oliveira

ISSA-Certified Personal Trainer | Nutritionist | Bodybuilding Specialist

With a passion for transforming lives through fitness and nutrition, I’m committed to helping clients achieve real, lasting results. As an ISSA-certified personal trainer, nutritionist, and bodybuilding specialist, I bring both science-backed knowledge and hands-on experience to every training session and meal plan.

 

Whether you’re aiming to build muscle, lose fat, or improve overall health, I’ll design a personalized approach tailored to your goals, lifestyle, and body. My mission is simple: to guide, support, and challenge you to become the strongest version of yourself—inside and out.

Peter Oliveira

"You don’t need motivation. You need regret and tight pants."