Firefighter Nutrition Blueprint

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Firefighter Nutrition Blueprint — The Complete Shift-Ready Fuel System

Most nutrition plans were built for people with normal schedules. Yours isn't normal.

The Firefighter Nutrition Blueprint is an 8-chapter system built specifically for the physiology of 24-hour shift work, the hormone disruption, the unpredictable call schedule, the station kitchen, and the back half of the shift where everything can fall apart.

What's inside:

• Why your body stores fat and loses muscle on shift, and exactly what's happening hormonally that has nothing to do with willpower

• How to calculate your actual calorie target for shift days vs. off days, in plain English with no math degree required

• A 24-hour shift eating timeline that works around calls, not against them, including a realistic pre-shift meal strategy for 7 am starts

• Three complete meal plan templates. fat loss, maintenance, and off-day recovery, with real foods and real portions

• The shift bag essentials that keep your nutrition on track when there's no time to sit down and eat

• A supplement guide broken into two tiers: what's non-negotiable, and what's worth adding once the basics are locked in

• A 4-week kickstart built around one habit per week, so you actually stick to it

Built by someone who works the job.

Tyler Phillips is a Fire Captain and National Academy of Sports Medicine Certified Nutrition Coach (CNC) with a Precision Nutrition Level 1 (PN1) certification. This is not generic fitness content dressed up in fire service language. Every recommendation in this guide is grounded in science and built around the demands of the job.

Questions after you read it? Email directly at contact@tylerphillips.org.