You show up to your Denver gym. You train hard. You’re consistent with your workouts—3 or more days per week, week after week.

And still… you’re not seeing the progress you expected from your training.

If that sounds familiar, you’re not alone. One of the most common barriers we see at Colfax Strong is athletes not eating enough to support their workouts and goals.

It’s easy to assume that more workouts = more progress. But the truth is: if you’re under-fueled, your body is missing the very ingredients it needs to build muscle, burn fat, and actually change.

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Training More ≠ Eating Less

Here’s something we want every athlete in our gym to hear:

You cannot build muscle or lose fat on an empty tank.

If you’re losing both muscle and fat, you’re likely undereating.
If you’re gaining fat and not gaining muscle, you’re likely undereating.
If you’re plateauing and feeling stuck… you guessed it—nutrition may be playing a bigger role than you realize.

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Enter: The 90-Day Goal Review

At Colfax Strong, every single athlete receives a 90-Day Goal Review as part of their membership. These 1:1 check-ins are a game-changer—and they’re available to every member for the entire span of your training with us.

Here’s what you’ll get:

• A private meeting with your coach
• An InBody Scan to review your body composition
• A progress check on goals, wins, and barriers
• Adjustments to your plan based on real data

Why does this matter? Because progress isn’t always visible on a home scale.

You could train consistently for 3 months and see no change on your bathroom scale—but your InBody scan could reveal you’ve gained 3 lbs of muscle and lost 3 lbs of fat. That’s a major metabolic win. You’re stronger, healthier, and building a body that burns more at rest.

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How Much Should I Be Eating? (A General Guide)

While your exact needs depend on your body composition, training intensity, and goals, here’s a quick formula to estimate a baseline daily calorie target:

Bodyweight (in pounds) x 14–16 = a general daily calorie range

• Use 14 if you’re sedentary or lightly active
• Use 15–16 if you’re training 3–5x/week

So if you weigh 160 lbs and train 4 days/week:

160 x 15 = 2,400 calories/day (estimated maintenance)

Want to cut body fat? Slightly reduce from this.
Want to build muscle? Increase gradually from this.
Want to perform better and feel stronger? Eat at least this.

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What about macros?

Calories tell you how much to eat.
Macros (protein, carbs, and fats) tell you what that food is made of—and they matter a lot for performance, body composition, and recovery.

That said, specific macro goals vary from person to person based on metabolism, activity level, body composition, goals, and how your body responds to different foods.

One universal truth?

Most people aren’t eating enough protein—especially women.

Generally, we want at least 30% of your daily calories coming from protein.
For most active individuals, that means eating protein at every single meal—not just post-workout. Protein supports muscle repair, satiety, metabolism, and hormone health, and it’s foundational if you want to see strength and body composition changes.

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What Happens When You Fuel Properly?

When you start eating in alignment with your training, you’ll often notice:

• Higher energy levels
• Improved recovery
• Better sleep and mood
• Fewer cravings and less mindless snacking
• Visible muscle tone
• Real fat loss—not just weight loss

In short: your body starts to respond to your training.

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Fuel Your Body, Transform Your Life

At Colfax Strong, we understand that great results start with great nutrition. That’s why we offer a structured Nutrition Coaching Program right here at the gym.

Whether you’re aiming for weight loss, muscle gain, or simply want to feel better in your body, our coaches are here to help with a plan that works for you.

Our Nutrition Program Offers:

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Ready to Get Started?

Let’s take the guesswork out of your nutrition.

Book your free consult today at Colfax Strong, one of the top rated Denver Gyms: colfaxstrong.com/nutrition

You’re already putting in the work—let’s make sure your nutrition is working with you, not against you.