The F45 Challenge meal plan is uniquely designed to complement male and female body compositions. On average, females will follow a 1300 calorie per day diet, and males will consume 1900 calories per day.


The 8-week program is divided into 3 phases:

Phase 1: Spring Training

A detox phase focused on cleansing built up toxins while stimulating metabolism.

Phase 2: Regular Season

A muscle definition phase focused on building lean muscle through a high protein diet.

Phase 3: World Series

A shred phase focused on eliminating body fat through a low carb, high fat diet.