I am a health coach with Optavia and would like to know more about how to implement the performance plan for myself. I do not need to lose weight but I would like to build a little more lean muscle and drop about 2% body fat. According to my scale I'm 115 lbs and 22.2 % BF.


By performance plan, we’re assuming you mean a supplement performance (muscle gain) plan. This would be in addition to a calorically appropriate diet, protein (1 gm/LB of lean body mass daily, including pre and post workout) and meal timing. If you need complete nutrition and exercise program design, I placed your 3-options at the bottom of this email.

The attached muscle gain stacks are what we give to our competitive/elite, college and pro-athletes. But below is a simple but complete supplement program for health and muscle gain that includes dotFIT CreatineMonohydrate. 

General Sport Health, Activity Recovery, Performance & Muscle Gain Program


• Active Multivitamin & Mineral

o Take 2 daily, one with AM meal and one with PM meal

• Creatine Loading & Maintenance Strategy

o Mix 1 scoop (5gms) with 4-8oz of favorite fluid/shake and take 4 times daily with a carbohydrate containing meal/drink for first 5 days. Thereafter take 1-scoop twice daily to maintain stores. To help maximize creatine uptake, split doses throughout the day with meals/drinks containing protein and carbohydrate

o On training days, use one dose before workout and one after with meals/drinks. May mix with your pre & post training formula

o Non-training days take 1-scoop with AM meal and 1-scoop with PM meal

*Programs total daily creatine first 5 days: 20 gms/d. Maintenance phase: all days-10 gms.To maximize uptake, creatine intake should be spread as evenly as possible throughout the day with carb containing meals or shakes.

Daily as needed:

• FirstString or WheySmooth (depending on allotted daily calories for body composition goal)

o Use as directed to make sure you get ~1gm of protein per pound of LBM (or weight if not overweight) daily from all sources including foods divided 5 times daily

 If exercising use ~35gm 30-40min before workout & repeat dose immediately post workout (see below)

o Can be used as a supplement to a meal or by itself (or mixed with desired supporting contents) to shore up total daily protein needs

• Super Calcium

o Use if you do not meet the daily needs of calcium (~1000-1200 mgs) from food/shake intake

 Females take 1 or 2 daily with meals; if you need to take 2, take one with AM meal and the 2nd with PM meal; Males take 1 only if necessary

• Super Omega 3

o Take 1 daily with meal if not consuming 2-4 svgs/wk of fatty fish

Workout days

• FirstString

o Take 2- scoops 30-40min before workout & repeat same dose 30 minutes following post exercise AminoBoostXXL dose

• Creatine Monohydrate

o On training days, use one dose before workout and one after with meals/drinks. May mix with your pre & post training formula

  Meal Timings

• As possible eat every 4-hours

• Large pre-training/event meal 2-3Hr before training

• Large post meal ~30-60min after last post workout supplement

Early morning training

• Eat a large pre-training type meal the night before

• Consume only the pre-workout snack/shake before training (as shown above) & follow workout day supplement schedule above

Tournament play (multiple games)

• <1.5Hr break: bars and hydration/electrolyte recovery drink

• 1.5-2.5Hr: small pre-training-type meal

• >2.5Hr: normal pre-training meal

Fluid Recommendations*

• 16 oz 2Hr before activity (extra 8-16 oz 1hr before on hot days)

• 4-8 oz every 20 minutes during activity

• 20 oz for every pound of weight loss post-activity

*Use electrolyte formula (e.g. Gatorade) and water as directed

3 options:

1. You can visit one of our licensed health clubs using the club finder http://www.dotfit.com/ClubFinder.aspx The expert fitness professionals in our licensed health clubs can give you direct service for all your fitness goals including nutrition needs (non-clinical).

2. Alternately, if a club visit is not a viable option, you can receive all your diet, supplement and muscle gain (and/or fat loss) needs online from the dotFIT program. Go to the dotFIT home page and log in (using the icon in far upper right corner) and you will come to this page: http://www.dotfit.com/new-user-register (You may just click this link for now). From there simply follow instructions creating your program and setting your goal. The dotFIT program will give you the meal plan outline with the proper calories and protein to get started, track intake and monitor results. It will also give you your supplement recommendations (I placed one above also) and exactly how to use them. Every week when you enter your weight and/or bodyfat, the program will tell you what to do until you reach your goal including recreating menus as necessary. Once you create the program and get menus, you can go to our recipe section on the dotFIT website to get recipes with meal preparation instructions including meal replacement recipes: https://www.dotfit.com/learn/recipes. There is also a complete exercise program you can use to create the proper program to accomplish your goal – and again, just answer the simple questions and your exercise program will be created. However, if possible, we recommend one of our trainers to help you get started. If for any reason you choose not to use the program, I included basic nutrition weight gain directions below, which is analogous to what the program would do for you including a detailed supplement recommendation. On the dotFIT website you’ll also see a category called “Learn” where you will find many frequently asked questions and answers: https://www.dotfit.com/learn

3. Reply again to this email or call us at 877-436-8348 and we will put you together with one of our phone coaches.

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