Self-Guided Nutrition Program

The Precision Nutrition System

by John Berardi, Ph.D.

The nutrition course used exclusively by our clients to build healthy, lean, high-performance physiques in record time: Precision Nutrition 4.0.

In this latest version, we're launching the most comprehensive practical nutrition program available anywhere. It's the culmination of 13 years work in the field of nutrition research and coaching.

Over that time, we've helped by last count over 200,000 members transform their bodies through nutrition, and we've developed a step-by-step method of guiding new clients to goals they never thought they could achieve.

That method starts here, with a series of questions, and below I'll share those questions with you. If you want to build a better body, ask yourself each one, and answer with complete honesty.

Read on ...

Executive Summary

Precision Nutrition 4.0 contains everything you need to get the body you want.

  • Teaches you how to eat for your goal and your body. We teach you how to develop a custom nutrition plan unique to your physiology.
  • Written in plain English. We make advanced nutrition research easy to understand – and easy to use, right away.
  • 1 year of 24/7 online support on our private member forum. You’ll need help, and with PN you get it – from our expert coaches and nearly 180,000 fellow members from around the world.
  • 1 year membership to our online library of articles, e-books and software. Access member resources and thousands of pages covering every conceivable fitness and nutrition topic in the Member Zone.
  • Includes more than 25 goal-specific exercise programs by world-class coaches. We had the top coaches in the world develop exercise programs specifically for Precision Nutrition members.
  • Results 100% guaranteed. We put our money where our mouth is. If PN doesn’t work for you, we’ll not only give your money back, we’ll buy you another book of your choosing!
  • 50% off before October 31st! Order today for an unbeatable deal.
  • Special offer for Gourmet Nutrition V2. Good, healthy food can be delicious, and in Gourmet Nutrition we show you how.

What kind of body do you really want?

Think about it for a second. Ask yourself, “What kind of body do I really want?” Women often say something like, “Oh, I just want a nice, toned body. Not TOO muscular, but firm.” Toned and firm, you say? Okay, sounds good to me. Men usually say something like, “I want to be big – muscular and strong.” Or, "I want to be lean, with fully defined abs." Well, I’m with you. Both noble goals.

Whatever that ideal body is for you, the point is, you know what you want to look like. You can picture it in your mind. You know exactly what kind of body you want. Now brace yourself and ask yourself honestly: “Why don’t I already have the body I want?” “Why don’t I look the way I want to look, right now?”

Ask yourself:

"What's holding me back?"

Let’s consider the possibilities ...

Is it a lack of motivation? Maybe. In my experience, however, the people who actively seek out solutions to their problems have motivation enough. You don’t need to move mountains to get in the best shape of your life; you just need to get started, and everyone can do that. If you can start, you can finish – as long you start doing the right things! You see, once you’ve started to change your body, you don’t need motivational slogans and pep talks. What you need are results. Results are the true motivation. When you’re doing something that works, you just look in the mirror and say, “Damn, I look good – this stuff really works.” That's it. It’s positive reinforcement of what you’ve been doing, and so you keep doing it. So the problem isn’t lack of rah-rah inspiration. It’s something else.

Poor exercise habits? Sometimes, especially if you’re completely sedentary. If your daily activity involves nothing more than moving from one piece of furniture to another, you’re simply not going to get the body you want. Looking good naked requires intense exercise, balanced with lots of movement and active recovery. But even so, in my coaching program I see lots of people who are already exercising with highly skilled trainers and coaches – and many times even they aren't getting the results they're looking for. So in my experience, the limiting factor is almost always something else. But what else could it be? What's really holding you back?

Bad genetics? Look, this is a definite NO. A complete cop-out. You know what bad genetics are? Being born without legs. A propensity to gain fat around your midsection is NOT bad genetics. Sure, each of us has certain genetic limitations; for instance, you may not be equipped to play quarterback for the Patriots, play center for the Celtics or win the Boston Marathon – in other words, you may not have the genetic makeup to reach the upper limits of human performance. But you can always lose fat or gain muscle. In ten years of working with people of all stripes, from office managers to elite athletes, I’ve yet to see a single case where we couldn’t make significant body composition change – and that’s what you really want, isn’t it? So if you’ve been using the old “bad genetics” routine, stop shaking your fist at the heavens, and look a little closer at the real problem.

So what IS the real problem? Ask yourself again: “Why DON'T I have the body I want?”

What’s really holding you back.

Look, it’s not your lack of inspirational posters. It’s probably not the set/rep scheme you use in the gym, and it’s definitely not your genetics. Make no mistake about it, your limiting factor nearly always resides in the 160+ hours per week that you spend outside of gym.

And what do you think is the most important factor in those 160+ hours? What, in that time, has the greatest impact on your body composition, health and performance? Answer: Nutrition.

Whether you want to gain muscle, lose fat, or just live healthy, the limiting factor is almost always nutrition.

Poor nutrition is what holds you back. And good nutrition is what will move you forward. Good nutrition is what will feed muscle and shed fat. It’s what will improve nearly every health marker you can measure. It’s what will drastically improve recovery and mood, so you can work harder, longer. Good nutrition is what will get you the body you never thought you could have.

Change your nutrition, and you’ll change your body entirely. Change your nutrition, and you’ll quite literally change your life.

Just look at people who have made major changes to their body – and I mean major changes, the type of changes that make people take notice when you enter the room. The common denominator is that they all completely changed their nutrition.

“Well, great,” you say, “I understand the importance of nutrition to my body – and I do want to change – the question is how?”

Enter Precision Nutrition.

I’ve spent a lifetime studying nutrition. I’ve logged thousands of hours learning and teaching in the classroom and experimenting in the research lab, and thousands more applying it all in the real world – from the highest levels of elite athletics right down to the trenches in the local gym.

I’ve tried everything known to man to get better results out of my clients. I’ve made more errors than I care to remember. In fact, I know more about what doesn’t work than anyone else I’ve ever met.

And the funny thing about knowing what doesn’t work is that it’s the surest way to figuring out what does.

From that knowledge and experience, I’ve created a complete system containing everything you need to know about nutrition to make dramatic, rapid changes to your body.

It’s called Precision Nutrition.

Precision Nutrition is what works, pure and simple. Precision Nutrition is a system designed with one single purpose: to turn research into results.

"What is Precision Nutrition? What do I get?"

Precision Nutrition Version 4.0 is both something you get in the mail (system of guides designed to teach you everything you need to know to get the body you want) and something you join (a private members-only site and community with 24/7 support from coaches, expert volunteers and fellow members). It's the two of those things in combination that make Precision Nutrition what it is: far and away the most comprehensive nutrition program in the world.

So PN is both something you read, and something you're a part of. It helps to begin by explaining the part you read. Here, then, is what get delivered to your door when you become a member:

success guide The Precision Nutrition System

Success Guide

Before beginning any nutrition plan, whether it’s a lifestyle-based plan like Precision Nutrition or a quick-fix, flavor of the month program like those you see in the media every day, it’s important to start off on the right foot – with the right mindset.

In this introductory guide to Precision Nutrition we provide an overview of the program and present 10 success strategies guaranteed to help you stick with the plan.

These strategies, taken directly from those who have been successful following the PN program, will be your “secret weapon” in your quest to change your body and change your life.

diet guide The Precision Nutrition System

Diet Guide

This is your comprehensive guide to diet and nutrition. Put aside all the tips, tricks and gimmicks you’ve heard over the years. Forget everything you’ve been told about nutrition and learn the right information from scratch – in one complete, beginning-to-end system that fills in the blanks and puts everything into proper perspective.

With the Precision Nutrition Diet Guide, everything is covered, from food selection to meal timing to nutrition program design. You will learn everything you need to know to lose fat or gain muscle. You’ll set your goal in the beginning, and you’ll learn exactly what to do to achieve it.

Everything is organized according to it’s importance in the grand scheme of things, and nothing is left to chance. You will walk away knowing exactly what you need to do to build the body you want.

quick start guide The Precision Nutrition System

Quick Start Guide

Rapid body comp change CAN happen – if you get all the right information, and put it to use immediately. That’s what the Quick Start Guide is for.

I’ll show you the exact steps that you need to take right away if you’re going to succeed. Every step is laid out in detail, and in less than 45 minutes you will have done precisely what most people never think to do – the critical steps that make all the difference.

super shake guide The Precision Nutrition System

Super Shake Guide

You’re on the go all day long. Let’s face it, sometimes things just don’t go right, and you’re stuck without a decent meal. But what do you do then? Blow your plan? Those cheats and missed meals add up quickly, and conspire to destroy your hard-earned progress. Well, not any more. Enter the Super Shake.

Filled with ample amounts of high-quality protein, essential fatty acids and micronutrition, the Super Shake will ensure you never lack great nutrition, no matter where you are or how much time you have. It simply blows the off-the-shelf “meal replacements” out of the water – and you can make it yourself, cheaply and quickly. In the Super Shake Guide, I’ll show you exactly how to make them, I’ll show you how to customize them for your body type and your goals, and I’ll provide you with several Super Shake recipes to get you started.

5 minute meal guide The Precision Nutrition System

5-Minute Meal Guide

You’ve got a life. You’ve got a job, a family, a girlfriend/boyfriend/spouse, hobbies or school or other time commitments. What you don’t have is endless time for meal preparation. But guess what? Without that meal preparation, you’re pretty much doomed to body comp hell.

With the 5-Minute Meals Guide, however, consider it taken care of. You’ll have a complete list of dozens of delicious, perfect Precision Nutrition meals that can be made in under five minutes. Great nutrition has never been this convenient.

plant based diet guide The Precision Nutrition System

Plant-Based Diet Guide

Everyone can improve their health and fitness by eating more plants. Unfortunately, however, many vegetarians don’t eat much better than their carnivorous counterparts, because they tend to focus on non-meat pseudo foods rather than plants!

So we’ve created a new section focused on this category of plant-based diets to help those who choose not to eat meat adapt the Precision Nutrition principles to their dietary needs — and reach the health and fitness goals that elude them.

plant based diet guide The Precision Nutrition System

Plant-Based 5-Minute Meal Guide

Some plant-based food can be not-so-nutritious. The food industry has latched onto the plant-based movement and there are now plant-based versions of many processed foods -- which are void of nutrition and easy to overeat.

Just like the 5-Minute Meals Guide, we give you a complete list of dozens of delicious, perfect plant-based Precision Nutrition meals that can be made in under five minutes. And will help you prevent overconsumption of the not-so-nutritious stuff.

individualization guide The Precision Nutrition System

Individualization Guide

Clipping generic, cookie cutter plans from magazines will only lead to disappointment, for one simple reason: as your body changes, your needs change, and so your nutrition plan must change too. If you’re not constantly tweaking your plan to fit your ever-changing nutritional needs, you’re guaranteed to stagnate.

There is only one sure-fire way to continue to get results, and that is to tailor your diet specifically to your body, your goals and the results you’ve gotten in the past. So how do you know how your body differs from others? And once you know, what do you do about it? How do you know what changes to make? I’ve put the answers in the Individualization Guide, a step-by-step guide to a complex subject. I’ve made it easy to customize your diet for your specific needs – and you’ll be amazed at the results.

measurement guide The Precision Nutrition System

Measurement Guide

At Precision Nutrition, we have a battery of assessments, questionnaires and tests that our clients undergo regularly. In fact, we’ve come up with a mix of assessments that cover nearly every facet of health and human performance.

Coupled with the Precision Nutrition system, these assessments allow us to get rapid results with clients. In fact, I’ve done informal testing indicating that regular assessments like these can speed up progress by 50-75% — even using the same exercise and nutrition program.

And in the Measurement Guide I’ll teach you exactly what to assess and how often – from body measurements to performance testing to blood work. Remember, if you’re not assessing, you’re guessing.

maintenance guide The Precision Nutrition System

Maintenance Guide

Believe it or not, the most challenging aspect of dieting for most people is not changing their body (losing the weight, for example). It’s maintaining that change over the long-term (e.g., keeping it off!).

Fortunately, though, the maintenance phase can be easier and more enjoyable than the change phase — so long as it’s done right. In this new Maintenance Guide, we illustrate exactly how you can keep the body you’ve worked so hard for.

support guide The Precision Nutrition System

Support Guide

From the very beginning, Precision Nutrition has incorporated what we’ve learned is the critical component of a successful nutrition program: support.

You can’t do this alone, nor should you have to. The most successful people in the world have the best support systems, and those who typically don’t make it are quite often those who weren’t supported by the people around them. A colleague of mine once shared a very insightful proverb with me, and I use it often. “You are,” he said, “the average of the five people you spend the most time with.”

In the Support Guide, we show you how to make use of the support around you, and if your “circle of five” isn’t as supportive as you’d like, we show you how to make use of our circle: the coaches, experts and tens of thousands of fellow members just like you who make the PN Member Zone their online home.

"Are these e-books? Do I download them?"

No, these are NOT e-books.

While we have released books in the past as downloadable PDF e-books, that’s not what the Precision Nutrition guides are.

The Precision Nutrition System is a print product that will be sealed and delivered to your door. It contains all eleven guides, conveniently separated by tabs so you can quickly flip from section to section.

The beauty of the binder system is that it's completely "modular," in that you can add more sections to it as your needs change. In our online library, which as a member you'll have complete access to, you'll find hundreds of nutrition plans, background articles, training programs, worksheets and much more, covering every conceivable situation you may face as you seek to get fit -- and all of which you can download and add to your binder as you need them.

"How is Precision Nutrition 4.0 different from previous versions?"

Precision Nutrition is an evolving system, and we're constantly adapting the program in response to feedback from our over 200,000 members. The latest version of Precision Nutrition, PN 4.0, is by far the most comprehensive practical nutrition system available today.

PN 4.0 has been re-written, re-edited and re-designed from the ground up. Every section has been improved, and we've added a new one:The Plant-Based, 5-Minute Guide

Other changes include:

  • Revisions to existing guides, in particular the Success Guide, Diet Guide, Individualization Guide and Measurement Guide to provide more step-by-step instructions suited to your level of expertise, from beginner to right to professional
  • Expanded online library, with downloadable guides, nutrition plans, research articles and training programs covering every conceivable nutrition situation -- and if we don't already have what you're looking for, we'll create it -- so that you can personalize the Precision Nutrition System for your particular needs
  • Weekly articles for members only, covering everything you need to know about specific topics that are current and relevant
  • Extensive improvements to the Member Zone, our online support community, including a dedicated team of coaches and expert volunteers available around the clock to point you in the right direction

The Success Guide, for example, now includes:

  • PN MyPlate templates
  • Sample meal plans for men and women, for different goals
  • Calorie control guide
  • And more . . .

"What if I need more help with my nutrition plan?"

I can assure you that you almost certainly WILL need more help. You will need support. You will need clarification. You will have questions.

I've been doing this long enough now to know what most of those questions will be, and I've answered all of the basic ones and many of the advanced ones in the Precision Nutrition system itself.

For those that aren't answered there, I've provided you with a membership to our private, members-only site, where you'll be able to ask questions and discuss all things nutrition and fitness with our Precision Nutrition coaches, expert volunteers and the thousands of fellow members already online from all around the world.

Precision Nutrition 4.0 includes one year of support through our private Member Zone, an online community of coaches, and over 200,000 members from over 100 countries.

The private, members-only site is available 24 hours a day, 7 days a week. On top of the discussion forums, you'll find great articles, free Precision Nutrition add-on manuals (all located in our Online Resource Library), fully compatible exercise programs designed by our coaches, and a number of helpful tools like the online Calorie Calculator. Hundreds of reader-submitted recipes are online, complementing the new Gourmet Nutrition meals posted by our chefs. And even better, new stuff is added every day.

As the saying goes, you are the average of the five people you spend the most time with. So who are those people, and what influence are they having on you?

Your social support system (or lack thereof) will heavily affect your success. The Precision Nutrition forum provides you the perfect opportunity to supplement your social circle with thousands of like-minded people from around the globe, all pursuing the same goals as you, all facing the same challenges, all willing to help.

With Precision Nutrition, we provide the social support you need, so you can turn that average into something extraordinary.

“Is Precision Nutrition for me?”

The easiest way to describe who Precision Nutrition is for is to tell you who it ISN’T for.

Precision Nutrition is not for people who already have the bodies they want. If you’ve already got the results you desire, and look exactly the way you want to look, your nutrition is sufficient to achieve at least that much. As I said, Precision Nutrition is a results-based program, and if you already got it, flaunt it. But if you think there’s room for improvement to your health, performance or even to the way you look, read on.

Precision Nutrition is also not for people who are just looking for academic educational material. I’ve written plenty of that (including published studies based on my PhD dissertation, numerous nutrition chapters for exercise science textbooks, etc.), and we now offer this level of knowledge in the PN Level 1 Nutrition Certification Program.

PN 4.0 is something else altogether. Precision Nutrition is a practical, step-by-step system to get real-life results, not a textbook to teach nutritional biochemistry.

BUT, if you’re not yet getting the results you want – if you’re overweight and want to lose fat, or underweight and want to gain muscle, or unhealthy and want to eat healthier, or tired and want increased energy – then Precision Nutrition is definitely, certainly, and absolutely for you.

"But I think my nutrition is already pretty good – do I still need this?"

That's a good question. But first of all, how do you know your nutrition plan is good?

Because you “try to eat healthy?” Because you think your diet is low-carb, or high-carb, or low-fat or high-fat, or low-protein or high-protein or high in fiber?

Because it looks good on paper?

Or because it meets some other criteria for "pretty good nutrition" that I don’t know about?

Let me lay this out in the clearest, most concise way I know how . . .

If you don’t already have the body you want, then your nutrition plan is not good enough.

Listen, the only one way to determine whether your nutrition plan is any good is look at your results. That’s the plain truth. I don’t care if your plan meets so-and-so’s guidelines, or is “low-carb” or contains enough vitamin C or whatever the latest B.S. indicator of good nutrition is in the popular press.

There is only one rule: what works is good; what doesn’t is not. That’s the only rule I live by.

Precision Nutrition is entirely outcome-based – it’s about getting results and nothing else. So if you want to know whether Precision Nutrition is right for you, then just ask yourself this question:

"Do I have the body I really, truly want?"

Answer it honestly – don’t worry, no one is listening.

If the answer is yes, then great.

But if you answered no – “in all honesty, I don’t yet have the body I really want” – then I can say without the slightest hesitation that Precision Nutrition is exactly what you need. Optimizing your nutrition plan is the true secret to transforming your body – and Precision Nutrition shows you exactly how to do it.

"OK, so what does Precision Nutrition 4.0 cost?"

Let me warn you: if you’re looking for a casual read, a celebrity diet, a tip here and there, or something to sit on the coffee table, I strongly recommend you look elsewhere.

But if you’ve finally decided it’s time to get serious about building the body you’ve always wanted, you’re in the right place.

Simply put, Precision Nutrition is a no-nonsense approach to getting results, based on the latest research and my years of experience in the field. It’s a complete system, built for one purpose only: to give you precise control over your body through nutrition. There is nothing else like it.

To give you a comparison: working with me directly to learn how to do this costs a minimum of $1500 and takes at least four months. It’s the surest way to transform your body, as my coaches and I will cover every base and save you from your mistakes before they happen. But obviously, not everyone can spend that kind of money.

So I designed Precision Nutrition to take everything you would learn working with us directly over a four-month period and condense it into one complete system that covers all contingencies. And for one-tenth of the price.

The Precision Nutrition system, complete with all 11 guides, the Precision Nutrition Audio and Video Library, and the Precision Nutrition All-Access Online Membership costs only $97. For less than it costs for a single hour of my time, and less than three hours with a personal trainer, you get the nutrition knowledge you need for a lifetime in a better body.

"Is it in stock? When will it ship?"

Precision Nutrition 4.0 is in stock and will ship within 2-3 days after your order is placed. Shipments within the US are shipped from our Dallas warehouse via FedEx.  Shipments within Canada are shipped from our Toronto warehouse via Canada Post.  And overseas (International destinations) are sent via FedEx International. And all orders are trackable. North American orders typically take 3-5 days for delivery and over seas orders 7-10 days for delivery.

Order Precision Nutrition 4.0 now and save 50%

If you’re serious about learning, once and for all, what optimal nutrition can do to transform your body, I want to put Precision Nutrition in your hands.

Here's the deal: order Precision Nutrition 4.0 before October 31st and we’ll send you the complete system for just $49, along with a special offer for Gourmet Nutrition V2.

You save 50%!

Try Risk-Free for 45 Days!

We want to give you a chance to try Precision Nutrition risk-free. I want you to see for yourself how powerful it is.

Precision Nutrition will teach you EVERYTHING you need to know to get the body you want. I’m giving you 45 days to read the material, review the audio and video content, and use the Online Resource Library. Of course, feel free to browse the private site, ask questions, and talk to fellow members.

If after 45 days you feel that you still don’t know EXACTLY what to do, and EXACTLY how to do it, I’ll give you every cent back. It’s that simple.

You have absolutely nothing to lose, and everything to gain.

Don't procrastinate, don't hesitate. Just take action. You can build the body you never thought you could have – if you make the choice to begin right now.

Order Now

Precision Nutrition 4.0

How to build the body you want, in one
comprehensive system. Includes:

  • 11 nutrition guidebooks contained in the PN 4.0 System binder
  • Full membership to the PN Member Zone with access to the comprehensive PN Member only online resource library
  • 1 year unlimited access to 24/7 online support from the PN Experts.
  • Special offer to also pick up a copy of the cookbook, Gourmet Nutrition, Volume 2
Price: USD $97
USD $49 (50% off!)
Shipping: US $8, Can $10, Int $59

Availability: In stock, shipping within
2-3 days after order is placed

In good health and fitness,

John Berardi, PhD CSCS
Precision Nutrition