Getting Started

Performance &
Lifestyle Intake

Please complete this intake so we can understand your lifestyle, schedule, and current habits. This allows us to design a plan that fits your real world constraints and supports long term progress.

Not every question will apply to you — if something isn't relevant to your situation, feel free to skip it and move on.

1. Full Name *

Where are you based?

State

City

Outside the US? Country (optional)

2. Please Read Through The Following Welcome Packet Opens an overview of how the program works and what to expect. Completed — I have read through the welcome packet.

3. What is your occupation and what do your working hours look like?

4. What is your current work setup?

Fully remote (work from home) Fully in-office Hybrid (mix of home and office) Variable / inconsistent schedule

5. If hybrid or variable, what does a typical week look like? List which days you're in-office vs at home, or describe your general weekly pattern.

6. On most days, what time do you wake up and what time do you go to bed? Example: Wake 6:00am, Bed 10:30pm

02 / 07 — Health

Health &
Lifestyle

Your current health baseline helps us build a plan that works with your body, not against it.

7. How would you describe your sleep quality most nights?

Consistent and restful Trouble falling asleep Waking during the night Waking up groggy Inconsistent due to schedule or stress Other

8. What sort of supplements do you consume?

9. What medications do you currently take that could affect your diet or physical performance? i.e. anything that makes you drowsy, increases/decreases appetite, etc.

10. Do you have recent bloodwork or any other labs, food sensitivity tests you'd like to share?

Not required, but very useful. If you have results ready, upload them using the button below — your name will be pre-filled.

Yes No Plan to get some done soon Other

11. Do you have any medical issues? i.e. High blood pressure, diabetes, thyroid conditions, etc.

03 / 07 — Travel

Travel &
Constraints

Skip to the next section if travel isn't a regular part of your life. If it is, this helps us build a protocol that holds up on the road.

12. How often do you travel for work or personal reasons?

Rarely 1 to 2 times per month Weekly or more

13. When traveling, which best describes your ability to train and eat with structure?

Can train and eat normally Can train but meals are inconsistent Limited training, eating out mostly Travel often disrupts both

14. If you travel frequently, list any recurring destinations or hotels if applicable. Ex: Boston — Hilton Hotel Boston Back Bay

04 / 07 — Nutrition

Your Current
Nutrition

Provide as much detail as possible. Include portion sizes and timing where you can. Macros and weighted portions are always helpful but never required.

15. Typical Breakfast Include timing, portion sizes, and what you drink alongside (coffee, protein shake, juice). If it varies, list your top 2–3 options. Weights in grams or ounces are ideal but not required — "a scoop" or "a cup" works fine.
Ex: 7am — 2 eggs + ½ cup egg whites scrambled, 1 cup oats + ½ cup blueberries + 1 scoop protein, black coffee

16. Typical Lunch Include time, what you're eating, and approximate amounts. If it's a restaurant meal, name the specific dish — not just the restaurant. If you often skip or eat at your desk, mention that too.
Ex: 12:30pm — 200g white rice, 8oz 93/7 ground beef, handful of spinach — OR double steak Chipotle bowl, no sour cream

17. Typical Dinner Include your protein source, carb source, and any sides, sauces, or cooking oils. If you eat late, have second servings, or this changes significantly on weekends, mention that.
Ex: 6pm — 8oz salmon, 1 medium baked potato, roasted asparagus with olive oil — OR 8oz filet, mashed potatoes with butter, side salad

18. Typical Snacks (if applicable) Include everything — protein bars, handfuls of nuts, energy drinks, coffee with cream or sugar, office candy, late-night bites. These add up and are often where the biggest gaps between estimated and actual intake hide.
Ex: 10am — Barebells bar; 3pm — handful of almonds + sparkling water; 9pm — few squares dark chocolate

19. Does this current intake generally lead to you losing, maintaining, or gaining weight?

Losing Maintaining Gaining Unsure

20. How does your weekend eating differ from weekdays, if at all?

Very similar Slightly higher calories Significantly less structured Completely different

21. How many meals per week do you typically eat out or order in?

22. Please list your most common restaurants and include links if possible. This allows us to map out options that work well with your lifestyle. Ex: Chipotle, Limoncello — limoncellorestaurant.com/dinner-menu

23. Alcohol Consumption On average — how many drinks per week, what type, and which days? Ex: 5 drinks — mainly vodka seltzers — on weekends primarily

24. Do you own a food scale?

Yes No

05 / 07 — Preferences

Food
Preferences

Help us understand what a sustainable plan looks like for your life — not just in theory.

25. How would you like your nutrition plan structured?

Fully structured plan with meals, portions, and guidance provided Calorie and macro targets only — I'll manage food choices myself Not sure yet — I'd like guidance on which approach is best Other

26. Do you have any food allergies, dietary restrictions, or foods you just don't like?

27. Top 2–4 favorite carb sources? Ex: rice, potatoes, pasta, oats, sourdough

28. Top 2–4 favorite protein sources? Ex: chicken, ground beef, salmon, eggs

Meal Variety — Q29

29. How much variety do you prefer in your meal plan during the week? Select your preference for each meal type.

	Variety Preference
Breakfast
Lunch
Dinner
Snacks

30. Do you regularly have family meals or shared dinners?

Yes No Other

31. If yes to family/shared meals — what types of meals or cuisines are most common? Ex: Italian, Mexican, home-cooked comfort foods, takeout

32. Do you have any consistent weekly meals or events (family dinners, date nights, brunch, etc.)? Please specify the day(s) and meal(s). Ex: Friday dinner, Sunday brunch, Saturday date night

33. Which snack options are you open to including if they fit your plan?

34. What time of day does your appetite usually spike?

35. How do you typically handle your meals during the week?

I cook or prep most of my meals I mix cooking with some quick or convenience meals I rely mostly on quick, on the go, or prepared meals My schedule varies a lot from week to week Other

36. Are there any meals or foods you want us to keep included in your plan? Meals you regularly eat and prefer not to remove, even if portions or timing change. Ex: Morning protein bar, pasta and steak, Friday night restaurant meal

37. How much water do you consume throughout the day?

38. Where do you typically do most of your grocery shopping? List primary stores in order of frequency. Links are helpful but optional.

06 / 06 — Training

Training
Preferences

We need to understand your availability, gym setup, and what you actually enjoy so the program is something you can sustain.

39. How many days per week can you realistically train? Consider both time availability and recovery capacity based on current stress and sleep.

40. What time do you normally work out?

41. Typical workout duration you can commit to consistently?

30–45 min 45–60 min 60–75 min 75+ min

42. What days of the week do you prefer to have off from the gym?

43. What sort of gym do you work out at? Ex: Home Gym, Commercial Gym, Boutique Gym, Apartment Gym. If commercial or boutique, feel free to include the name or a link.

44. If you train at home or have limited equipment — please upload photos of your setup. Helps your coach program around what you actually have available. Your name will be pre-filled.

Will upload using the link below Will send to coach via Stoic Physique App Not applicable — commercial gym

45. What style of workouts do you enjoy most? Ex: Strength training, bodybuilding style, calisthenics, CrossFit, etc.

46. What forms of steady state cardio do you enjoy most? Check all that you can realistically complete on a consistent basis.

47. Are there any injuries, aches, mobility limitations, or movements you need us to account for? Include anything that causes pain, discomfort, or restriction. If none, write "none."
Ex: Lower back tightness with stair climber, limited ankle mobility, shoulder discomfort with overhead movements

48. Are there any exercises or lifts that are important for you to keep or continue progressing in? Movements you enjoy, lifts you want to maintain, or exercises you care about improving. If none, write "none."
Ex: Enjoy Cable Rows, lateral raises — want to PR in Bench press, pull ups

49. What are your top 1–3 muscle groups you'd like to improve on most, if any?

50. Would you like to join the Stoic Physique Networking Hub? Connect with other high-performing men in the program building accountability circles in your area. Your profile is only visible to other members — never made public.

Yes — add me to the hub No, skip for now

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Intake Received

Form
Submitted

Your intake is with the team. Your coach will review everything and reach out to get your program built.

Performance &Lifestyle Intake

Health &Lifestyle

Travel &Constraints

Your CurrentNutrition

FoodPreferences

TrainingPreferences

FormSubmitted

Performance &
Lifestyle Intake

Health &
Lifestyle

Travel &
Constraints

Your Current
Nutrition

Food
Preferences

Training
Preferences

Form
Submitted