Free Nutrition Quiz

What's holding you back?

Training hard and still stuck? It's usually not effort. It's one of four nutrition gaps between what you think you're doing and what's actually happening. This quiz finds yours, then hands you the plan to fix it.

Built for anyone who trains consistently but has stalled: the scale won't move, the mirror looks the same, or the results just don't match the work.

Free · No sign-up · Your answers save on your device only

What it reveals

How it works

  1. 01Take the quizAnswer 12 questions.
  2. 02Read your profileSee what's holding you back and why.
  3. 03Run the fixFollow the 7-day fix, the 3-Day Test and the 14-day plan.
  4. 04Check in weeklyTrack your average and adjust one thing at a time.

Want a coach to run it with you? Your result leads straight to the 1:1 coaching application.

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WHAT'S HOLDING YOU BACK?

FIND IT/FIX IT/KEEP IT
ALPHA TRAINER NUTRITION
4PROFILES
12QUESTIONS
14DAY PLAN
Take the quizBrowse profiles
Which one sounds like you?
How to use this
  1. 01
    Take the 12-question quiz. It takes 2 minutes and finds your profile.
  2. 02
    Read your profile. The checklist, what is happening and the tell.
  3. 03
    Do the 7-day fix. One day at a time. Tap each day done as you go.
  4. 04
    Run the 3-Day Test. It shows you what you actually eat.
  5. 05
    Check in weekly. Weigh, average, adjust one thing. The tracker does the math.
  6. 06
    Not medical advice. Allergies, a medical condition, pregnancy or a history of disordered eating? Talk to your doctor or a registered dietitian first.

Your answers and progress save on this device only.

01

The 4 Gaps

Why smart, hard-working people stall

Results come from what you do consistently over weeks, not from your best days. When progress stalls, it is almost always one of four gaps between what you think you are doing and what is actually happening.

Your flat weight is your maintenance. If your weekly average weight has not moved for 3+ weeks, whatever you are eating right now is your maintenance. To gain, eat above it. To lose, eat below it. You do not need a formula to start.
Q

The 12-Question Quiz

Tap the answer that fits you most. No wrong answers.
0 / 12
P

The Profiles

Profile · 7-day fix · tools
MIX

More Than One Profile?

What to fix first
TEST

The 3-Day Test

The quickest way to see the truth

Log 3 days, including one weekend day. Change nothing. Just write it all down.

How to read it
Light and flat weightUnder-Eater
Cannot fill it in, or it surprises youGuesser
Weekend day looks very differentWeekend Reset
A slip changed the rest of the dayAll-or-Nothing
14D

Your 14-Day Action Plan

One fix at a time
Week 1 · Find it and start
Week 2 · Lock it in
Review on day 14: Compare your weekly averages. Keep what is working, drop what is not, and set a goal for the next 30 days.
CHK

The Weekly Check-In

Weigh · average · adjust
Weigh4 mornings a week, after the bathroom, before eating or drinking
AverageAdd the 4 numbers and divide by 4
CompareLast week's average versus this week's
AdjustChange one thing at a time, never everything
Your goal
4-week tracker
WeekWt 1Wt 2Wt 3Wt 4Avg
Decision rules
Goal: gainFlat 2 weeks: add 150–250 calories. Over 1% a week: ease back
Goal: loseFlat 2 weeks and tracking is accurate: trim 150–250 calories or add steps
Goal: maintainWithin about 1–2 lb is perfect. Change nothing
SLP

Sleep, Stress and Water

The quiet levers
Sleep

Short sleep raises intake

A review of 11 studies found that after short sleep, people ate about 385 calories more the next day, with no extra calories burned. Aim for 7 to 9 hours.

Stress

Plan for hard days

Pick a non-food reset: a walk, a shower, a call. Have your good-enough meal ready for tough days.

Water

Drink through the day

Thirst and hunger can feel alike. A glass of water before meals is a simple habit.

Steps

Move more every day

Walk after meals when you can. It helps the weekend, the Guesser audit and the scale.

MYTH

6 Myths That Keep People Stuck

Tap a myth to see what the evidence says
FAQ

FAQ and Plateau Troubleshooter

Quick answers
I am stuck. Check these 4 things
HELP

When to Get Help

This guide has limits

This is general education, not medical advice or treatment. Please talk to a doctor or registered dietitian first if you:

Support: The National Alliance for Eating Disorders helpline is 866-662-1235 (weekdays 9 to 7 ET), and findEDhelp.com lists treatment options. It is not a 24/7 crisis line. For a crisis, call or text 988.
The 7 rules of progress
Measure itYou cannot fix what you cannot see.
Protein firstBuild every meal around it.
Weekends countPlan them, do not escape them.
Average itWeekly averages beat single weigh-ins.
Keep a floorA good-enough day beats a perfect one you quit.
Sleep7 to 9 hours. Short sleep means more eating.
Next mealThe best time to restart is always the next meal.
What's next
1-ON-1 COACHING · DIET + TRAINING + ALPHA TRACKER

Fix it for good

This guide shows you what is holding you back and how to start fixing it. A coach turns it into a plan: your exact calories, macros and meals, built around your life and adjusted every week, plus training and real accountability. Diet coaching is included.

Fill Out the Application →
Alpha Tracker video analysis and performance reports are available only with 1-on-1 coaching.
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New workouts uploaded weekly, following a planned macrocycle of 2–3 month mesocycles. The goal: strong and muscular, so strength and hypertrophy are combined, with programmed deload weeks. One program for every member, not customized to you (that's what 1-on-1 coaching is for). $19.99/month. The website is being built, and membership opens as soon as it's finished.

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18 workouts, Normal and Extreme

Free in the HIIT section of the Alpha Trainer site.

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The research behind this guide
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