Master Your Nutrition. Transform Your Body.
The Nutrition & Lifestyle Guide by PJ Performance Training
The PJ Performance Nutrition & Lifestyle Handbook — the complete, simplified system to understand macros, fuel your body, and finally get results that last.
Regular Price $97
Today Only $33 — Instant Digital Download!
Upgrade at checkout for just $14 to unlock Phil’s full recipe packs, snack lists, portion guides + intro to his 6 pillars
You’re Training Hard… But Your Nutrition Still Isn’t Dialled In.
Most men struggle not because they aren’t disciplined — but because nobody ever gave them a clear, sustainable nutrition system. If you’ve ever felt confused about what to eat, how much, or why your energy never matches your effort… this guide fixes that.
What If Nutrition Didn’t Feel Complicated?
The Nutrition & Lifestyle Guide from PJ Performance Training gives you a proven, straightforward framework for fuelling your body based on how men actually function — boosting energy, performance, recovery, testosterone, digestion, and fat loss through real, sustainable habits.
✔ Understand exactly how to eat for your goals
✔ Hit your protein + macro targets without stress
✔ Build lean, defined muscle
✔ Lose stubborn fat without starving
✔ Improve energy, sleep, focus, and recovery
✔ Learn habits that last for life — not 30 days
WHAT OTHERS ARE SAYING ABOUT PJ PERFORMANCE
Everything Included in Your $33
Nutrition & Lifestyle Guide (37 pages)
This is your comprehensive guide to help you thrive with nutrition, flexible dieting, taking supplementation and optimal health practices - all in one place.
⚡ A Complete Breakdown of Macros — and How to Use Them to Transform Your Body
You’ll learn exactly what proteins, carbs, and fats do in your body, why each one matters, and how the right balance boosts energy, performance, recovery, hormones, and body composition. (Pages 2–11)
⚡ A Straightforward System for Tracking Your Macros the Right Way
I walk you through tracking with MyFitnessPal step-by-step, how to pre-plan meals, log restaurant foods, adjust portions, and analyze your daily macro breakdown — with screenshots and examples. (Pages 12–15)
⚡ The Foundations of Micronutrition and Whole Food Guidelines
You’ll learn how vitamins, minerals, and whole foods support performance and long-term health — plus simple daily targets to keep you covered. (Pages 16, 28–29)
⚡ How to Build Balanced Meals That Keep You Full and Energized
I show you how to construct meals using all three macros, avoid blood sugar crashes, and keep your hunger under control. (Pages 17–18)
⚡ Smart Snacking Strategy for Fat Loss, Energy, and Craving Control
Learn exactly how protein + fibre work together, what to avoid, what to choose, and how to use snacks to stay consistent. Includes examples and criteria for protein bars. (Pages 18–19)
⚡ Fibre & Digestion Essentials
A complete visual fibre chart and an easy breakdown of how fibre improves digestion, satiety, and overall health — plus practical tips for increasing it safely. (Pages 20–21)
⚡ Supplement Guide for Health, Recovery & Performance
Straightforward, no-fluff explanations of the supplements I recommend (Vitamin D3/K2, Omega-3, Magnesium, Vitamin C, B12, Creatine, mushrooms, glutamine), when to take them, and why they matter. (Pages 22–23)
⚡ My Morning Blueprint for Energy, Discipline & Recovery
A practical morning routine you can actually stick to — sunlight, hydration, cold exposure, grounding, and habits that improve stress, sleep, and focus. (Page 24)
⚡ Nighttime Routine for Better Sleep & Stress Reduction
Step-by-step habits to wind down, improve sleep quality, plan for the next day, and support recovery. (Page 25)
⚡ Seasoning, Salt & Homemade Sauce Framework
You’ll learn why high-quality salt matters, how to avoid hidden calories in sauces, and get multiple homemade sauce recipes straight from the guide. (Pages 26–27)
⚡ The 80/20 Method and the Zoom-Out Strategy
My realistic approach to staying consistent long-term — balancing real life, social events, holidays, and weekends without losing progress. (Pages 28–30)
[BONUS] ⚡ How to Track Alcohol Without Derailing Your Macros
A simple system for logging alcohol accurately using carbs or fats — with examples and comparison charts. (Pages 30–31)
[ BONUS] ⚡ Buddha Bowl Framework for Easy, High-Fibre Meals
A simple formula to build nutrient-dense, macro-aligned bowls that keep you full and make meal prep easier. (Page 32)
[BONUS] ⚡ Four Full Sample Meal Plans (Macros Included)
Realistic, flexible, goal-oriented sample days with calories, protein, carbs, fats, and fibre laid out for you. (Pages 33–36)
— Muscle-building days
— Balanced days
— High-protein days
— Performance-focused days
You can plug these in directly or use them as templates.
Upgrade your order and unlock all of PJ Performance's practical plug-and-play tools:
Included in the $14 Bundle:
✔ High Protein Recipe Pack (easy meals)
✔ High Protein Meal Plan PDF
✔ High Protein Snack Guide (visual chart)
✔ Shopping for Clean Protein Guide
✔ Healthy Sauce & Condiment Guide
✔ Portion Guides
– Portion Size Guide
– Protein Portion Guide
✔ 6 Pillar Introduction & Tracker PDFs
(Phil’s simplified coaching resources)
☑ YES — Add the $89 Nutrition Toolkit to my order for only $14
Why Men Need THIS Guide — Not Another Diet
The handbook gives you what diet culture doesn’t:
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A clear explanation of what your body actually needs
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How to fuel for muscle growth + fat loss
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What your portion sizes REALLY look like
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How to stop overeating and reduce cravings
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A system for eating out without falling off the plan
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A routine to support metabolism, sleep, and recovery
Everything is broken down into SIMPLE, performance-based terms.
This Guide Is For Men Who Want:
✔ Lose fat
✔ Build lean muscle
✔ Increase energy and strength
✔ Fix digestion + bloating
✔ Feel confident with their food choices
✔ Stop guessing about macros
✔ Create lifelong nutrition habits
Especially for busy men who want
structure without rigid dieting.
Start Fuelling Your Body With Confidence.
Learn exactly what to eat, how much, and why it works — without restriction or confusion.Regular Price: $97 TODAY $33
FAQ
Q: What do I get for $33?
The full 37-page Macro & Nutrition Handbook.
This is the core education and system behind Phil’s nutrition approach.
Q: What does the $14 upgrade include?
All recipe packs, snack lists, guides, meal plans, portion tools, and 6 Pillar Intro PDFs.
It’s the practical toolkit — the handbook is the strategy.
Q: Do I need the upgrade?
Not required — but most people add it because it eliminates all guesswork.
Q: Is this handbook good for beginners?
Absolutely. I wrote this for men who want clarity, structure, and a simple way to understand nutrition. Whether you’re brand new or already lifting, you’ll walk away knowing exactly what to do.
Hi, I'm Phil
I’m Phil Jaman, and my mission is simple: to help men create lasting transformation. Since 2017, I’ve coached hundreds of clients to elevate their health, performance, and lifestyle — giving them the energy, strength, and confidence to show up as the best version of themselves.
As the founder of PJ Performance Training, I take a holistic approach to wellness. Real change isn’t just about workouts or nutrition — it’s about the daily habits, mindset, and structure that support long-term success. My coaching blends physical training, nutrition, lifestyle systems, and mental performance to create results that last.
I specialize in helping busy men in their 30s and 40s break through plateaus and unlock their highest level of vitality. Through my online interactive programs, I help clients build functional strength, improve body composition, dial in their day-to-day habits, and develop the mindset and identity needed to fully step into their potential.
