Nutrition Intake | CoachCMFit

Step 1

Your Body

I need your current numbers to calculate your targets. Be honest — this is between us.

Full Name *

Age *

Gender *

Height *

Current Weight (lbs) *

Goal Weight (lbs) If you have one — "not sure" is fine

Waist Measurement (inches) Measure at belly button level, relaxed

How would you describe your current body composition?

Significantly overweight Somewhat overweight Average — could lose some fat Lean but want more muscle Happy with weight, want to maintain

Step 2

Goals & History

Understanding where you've been helps me build something that actually sticks.

What is your #1 nutrition goal? *

Lose fat Build muscle Lose fat and build muscle Have more energy Just eat healthier Maintain current physique

Have you ever tracked calories or macros before?

Never Tried it briefly Yes, consistently for a while Yes, I currently track

Have you tried any diets in the past? Check all that apply

Keto Intermittent Fasting Paleo Low Carb Weight Watchers / Points Calorie Counting Meal Replacement (shakes, bars) Vegan / Vegetarian None — never really dieted

What happened with those diets?

Are you currently taking any weight-loss medications? Ozempic, Wegovy, Mounjaro, etc.

No Yes Previously, not currently

If yes, which medication and how long?

Step 3

How You Eat Now

No judgment. I need to know your starting point so the plan is realistic, not aspirational.

How many meals do you eat per day? *

1–2 meals 3 meals 4–5 meals Irregular — depends on the day

Do you snack between meals?

Rarely Sometimes All the time — it's my biggest problem

What does a typical snack look like?

How often do you eat out or order delivery?

Rarely (1–2x/month) Sometimes (1–2x/week) Often (3–5x/week) Most meals are takeout/delivery

How much water do you drink daily?

Less than 4 cups 4–6 cups 6–8 cups More than 8 cups I don't really track it

What do you drink the most besides water?

Coffee Soda / soft drinks Diet soda Juice Energy drinks Alcohol Tea Protein shakes None — just water

How many alcoholic drinks per week?

None 1–3 drinks 4–7 drinks 8+ drinks

Do your weekends look different from weekdays?

About the same I eat a little more / less structured Weekends are my biggest problem I actually eat better on weekends

Step 4

Food Preferences

Your plan has to include food you actually like, or you won't follow it. Simple as that.

Any food allergies or intolerances? Check all that apply

None Dairy Gluten Nuts Shellfish Eggs Soy

Other allergies or intolerances?

Any dietary restrictions?

None Vegetarian Vegan Pescatarian Halal Kosher

Foods you love List 5–10 foods you eat regularly and enjoy

Foods you hate or refuse to eat

Who does most of the cooking in your household?

I do My spouse / partner We share it Nobody — mostly takeout

How many people do you typically cook for?

Just myself 2 people Family (3–5) Large family (6+)

How comfortable are you cooking?

I barely cook — microwave and takeout Basic — I can follow simple recipes Comfortable — I cook a few times a week I enjoy cooking and try new things

Are you open to meal prepping?

Yes, I already do Yes, willing to try Maybe, if it's simple No — I want daily cooking or quick options

Monthly grocery budget range

Under $200 $200–$400 $400–$600 $600+ Not sure

Step 5

Your Day

Meal timing matters. I need to know what your day actually looks like so the plan fits your life.

What time do you usually wake up?

What time do you usually go to bed?

What time do you usually work out?

Morning (before 9am) Midday (9am–2pm) Afternoon (2pm–6pm) Evening (after 6pm) It varies I don't currently exercise

What type of job do you have?

Desk job (mostly sitting) On my feet (retail, nurse, teacher) Physical labor (construction, warehouse) Work from home Stay at home parent Retired

How many hours of sleep do you average?

Less than 5 hours 5–6 hours 6–7 hours 7–8 hours 8+ hours

How would you rate your daily stress level?

LowHigh

What are your biggest sources of stress?

Do you tend to eat more when stressed, bored, or emotional?

No, not really Sometimes Yes, it's a pattern I want to break

Step 6

What You Ate Yesterday

Give me a real snapshot. If yesterday was unusual, pick the most recent normal day.

Be specific. Instead of "lunch" write "turkey sandwich on white bread with mayo, bag of chips, Diet Coke." The more detail, the better your plan will be.

Yesterday's Food Log

Breakfast (or first meal)

Mid-Morning Snack

Lunch

Afternoon Snack

Dinner

After Dinner / Late Night

Is yesterday's log a good representation of how you normally eat?

Yes, pretty typical Somewhat — I usually eat a bit better Somewhat — I usually eat worse No, it was an unusual day

Supplements

Are you currently taking any supplements? Check all that apply

None Protein powder Creatine Multivitamin Vitamin D Fish oil / Omega-3 Magnesium Pre-workout Fat burner Collagen

Other supplements not listed?

Step 7

Medical & Final Details

Last section. This helps me make sure your plan is safe and realistic.

Do you have any medical conditions that affect your diet? Check all that apply

None Type 2 Diabetes Pre-diabetes High blood pressure High cholesterol Thyroid issues (hypo/hyper) PCOS IBS / digestive issues Kidney issues History of eating disorder

Other conditions not listed?

Are you currently pregnant or breastfeeding?

No Yes, pregnant Yes, breastfeeding N/A

Have you had recent bloodwork done?

Yes, within the last 6 months Yes, but over 6 months ago No

If yes, anything flagged?

Mindset & Commitment

How committed are you to following a nutrition plan right now?

Not veryAll in

What's the #1 thing that usually derails your eating?

What does success look like 12 weeks from now?

Anything else you want me to know?

What happens next: Coach Cristian will review your answers and build a personalized nutrition plan tailored to your body, your schedule, and food you actually enjoy. Expect your plan within 48 hours.

✓

You're All Set

Your nutrition intake has been submitted. Coach Cristian will review your answers and have your personalized plan ready within 48 hours.

In the meantime — drink some water.