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Welcome to your 10-Week Macro Plan!  This guide is meant to serve as a nutrition companion for the 10-Week T3 Program.  Throughout the T3 program participants are expected to follow a macro-based nutrition approach.  A macro-based nutrition approach consists of following a daily target of calories, protein, carbohydrates, & fat.  This approach, paired with a progressive overload strength training program, will produce the best physique results if you consistently adhere to both your training and nutrition.


This guide will help you organize your macro-based nutrition approach so you can be as successful as possible with this. By breaking it down week by week and by varying up SIMPLE food options I hope you find the nutrition piece of your transformation a little more doable and empowering.


Inside the guide you will find 10 weeks of meal plans.  Each week offers 6 meals with macro-friendly recipes, snack ideas, and tips for putting together your own macro-friendly meals.  You can find the following recipes inside this guide:


Butterfinger Protein Oatmeal

Chicken Bacon Ranch Sliders

Hashbrown & Egg Casserole

Peanut Butter Yogurt Dip

Chicken Wraps

Protein Pumpkin Chocolate Chip Muffins

Big Mac Smash Tacos

Crispy Feta Fried Egg

Tik Tok Ramen

Pancake Breakfast Tacos

Meatball Sliders

Orange Cream Green Smoothie

Chicken Fajita Stir Fry

Mexican Quinoa

Protein Pumpkin Roll

Lasagna Rollups

Breakfast Pigs in a Blanket

Chicken Enchilada Bowl


With the nutrition guides from Tire Trained, especially the T3 companions, you can get on the path to food freedom AND incredible results!  Eat what you like, like what you eat, and get results at the same time.

10-Week Macro Plan {T3 Companion}

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