THE ULTIMATE
GUIDE TO MACROS
The exact numbers, in the exact order, so you can eat more food than you are right now and finally see the body you have been training for.
HI, I'M CAM. AND THESE ARE THREE WOMEN
WHO WERE ALREADY DOING THE WORK.
My rundown of what you are actually buying, then three clients who were already training hard, already eating "clean," and already out of ideas. Filmed on their own phones, unscripted, and not one of them quit the class she loves.
IF THIS IS YOU, KEEP READING.
You lift or take class 4 to 5 days a week and you do not miss.
You have the founding member rate, the bike, the watch, the ring.
You eat "pretty healthy" and you could tell me the protein in a chicken breast off the top of your head.
You have tracked macros before.. with numbers you found in a free calculator, or copied off an Instagram ad, or kind of made up yourself.
And the progress picture from two years ago looks exactly like the one you took this morning.
So you started googling.
ESTROGEN.
THYROID.
METABOLIC DAMAGE.
Whether you should just get tested. Whether it is finally time to ask about the shot.
Here is the part nobody sells you, because there is no money in it:
Your body is not broken. It is simply trying to protect you.
You have been eating too little, moving too much, and guessing at every single number for years.
That is it. That is the whole thing.
And it is very, very fixable.
WHY YOU PLATEAUED (AND WHAT ACTUALLY FIXES IT)
You probably lost 10 or 15 pounds on your own before you got here.
And then it stopped.
That plateau is not a sign you need to try harder. It is a receipt.
It is your body telling you it adapted to the deficit you have been living in since roughly 2019.
You cannot out-discipline a number that is already too low. There is nowhere left to cut.
So we stop cutting. And we run it in an order instead.
PREP
Food goes up, not down. We prime the metabolism, get your protein and fiber where they belong, and fix your meal timing. Most women lose 5 to 15 pounds and inches here.. before touching a deficit.
PURSUE
8 to 12 weeks, adjusted in small steps every 2 to 3 weeks, and never at some starvation number. Deficits are earned. This is where the body you have been training for finally shows up.
PERSIST
The phase every other diet leaves out. You reverse to a higher maintenance, you stop weighing your food, and you keep the result. Maintenance is home. You should live there about 70% of the year.
That is the Nourish to Flourish Method. It is the same system my 1:1 clients start at $1,000.
I am not a gatekeeper. You do not have to hand me four figures for me to tell you how we do this.
HERE IS EXACTLY WHAT LANDS IN YOUR INBOX
WHAT YOU WILL NOT BE DOING
- ❌ Eating 1,200 calories again (barf)
- ❌ Cutting out bread, fruit, wine, or anything else you actually like
- ❌ Doing 21 days of something and calling it a lifestyle
- ❌ Quitting the class you love to sit on a rowing machine you hate
- ❌ Weighing chicken breasts until you are 60
- ❌ Buying 12 supplements from a hormone coach on Instagram
WHAT YOU ACTUALLY GET
- ✅ Your real numbers, calculated for the phase you are actually in.. not the phase a free calculator assumed you were in
- ✅ The order to run them in, so you stop starting over every January
- ✅ Exactly how to adjust when the scale stalls, which is the part no calculator on earth can do for you
- ✅ Nutrient timing that fits a 5am class, three carpools, and a 6pm meeting
- ✅ How to eat at a restaurant, go on vacation, and get through a wedding weekend without a Monday reset
- ✅ How to know your maintenance and how to stop tracking on purpose
- ✅ Why the scale went up 2 pounds this morning and why it means nothing
WOMEN WHO WERE ALREADY DOING THE WORK
Body fat 30.3% down to 24.8%. Muscle UP 1.9 lbs. Three and a half months. She never left Orangetheory.
Jessica trained 7 days a week. Down two pant sizes in 4 weeks while the scale only moved 5.7 pounds.
Gina, in 16 days: body fat 31.2% to 27.7%, muscle mass 59.5% to 62.2%.
Visible change in 6 weeks. We never told her she had to quit.
EVERYTHING THAT COMES WITH IT
The full method, start to finish, at your pace, forever. Lifetime access.
Built in. It runs your numbers for every phase: your build, your deficit, your reverse. Not one guess for the rest of your life. New numbers every time your body changes.
What to change, and when, the week the scale stops moving. This is the single thing that separates a coached woman from a woman with a calculator.
For the woman who says "I'm an all or nothing person, period" like it is a personality trait instead of a habit. It is a habit. Here is how we break it.
10-minute prep, grab-and-go meals, and how to hit your numbers in a week you did not plan. Your calendar is full. It is not the reason.
A room full of women who train hard and are done under-eating. Coaches in there daily. No before-and-afters from 2014, no shakes, no MLM.
A real call with a real Integrity coach. Not a sales pitch, not a Zoom where I make you show me your kitchen. You leave with three action steps. If you are not a fit for coaching I will tell you that on the call.
The module I almost did not include. Yes, your hormones are real. No, they are not why the scale will not move, and I will show you the research. If you came here hoping I would tell you it is your cortisol, this is the one to watch first.
The Social Eating Survival Guide and the Macro Recipe Collection. Restaurant scripts, the pick-two rule, and the recipes my clients text me about. Normally $37 for the pair.
IF YOU RUN IT AND IT DOES NOT WORK,
I DO NOT WANT YOUR $37.
Watch the course. Run your numbers. Give it 30 days.
If you did the work and nothing moved, email me and I will refund you. No form, no hoops, no "did you really though."
I do not bait and switch. Ask anyone who has ever gotten on a call with me.
30 days · no questions · lifetime access either way
QUESTIONS I ACTUALLY GET
"I already know what macros are. Is this too basic for me?"
If you know what a macro is and you are still stuck, you do not have a knowledge problem, you have a sequencing problem. You know the ingredients. Nobody gave you the order. That is the entire course.
"I train at Orangetheory 5 days a week. Do I have to quit?"
No. I ran the busiest Orangetheory in the country. I know exactly what it is and is not built for, and I have clients who dropped 5 points of body fat without ever cancelling their membership. What changes is your food.
"What if my hormones actually are the problem?"
About 95% of the calls I take open with this. Your hormones are real and they matter. They are also not capable of overriding thermodynamics, and if they were, nobody could ever starve. There is a whole module on this. It is the least popular thing I teach and the most important.
"I'm 48. Is this still for me?"
Yes, the math does not change. I have clients in their 50s and 60s eating more food than they have in a decade. I write for the woman who is training hard and stuck, whatever the number on her license says.
"How is this different from the free calculator on your site?"
The free calculator gives you one number and no idea what to do with it. Go run five free calculators right now and you will get five different answers. That is my favorite thing to make skeptics do. This course tells you which number, in which phase, and what to change when it stalls.
"Do I have to track my food forever?"
God no. Tracking sucks. You do it as a means to an end and almost nobody teaches you how to stop. The Persist phase is how you stop.
"Is this coaching?"
It is pretty much coaching without the coach. You get the method, the calculators, and the community. What you do not get is me looking at your weekly data and adjusting for you. If you want that, take the free assessment call that comes with this and we will talk about whether you are a fit.
"How long do I have access?"
Forever. Buy it once, it is yours, including updates.
YOU CAN KEEP DOING THIS THE HARD WAY.
You can run it back. Another January, another 12 weeks, another set of numbers you found on the internet.
And then it is June and you are saying "I can't believe it's June, it feels like it was just February," and the picture looks the same.
I have watched women lurk in my group for two years before they finally did something. Two years is not a decision. It is just time passing.
You spend $37 tonight, and by the weekend you know your actual numbers and the actual order to run them in.
That is it. That is the whole decision.
You are not lazy and you are not broken. You have been working extremely hard off a made-up number.
Let's go get you a real one.
Coach Cam
