Sit Tight

Transform Your Body and Master Your Mindset
At The MacroSet, we believe in the power of an integrated approach to transform your body, mind, and overall well-being. Our program combines macronutrient tracking, resistance training, and mindset practices to help you achieve optimal physical fitness, mental resilience, and personal growth.

Anthony Lost 29 Pounds of Fat in 14 Weeks

"Working with Coach Brian Roff aka Goose helped to change my daily habits completely. He leads by example. If you follow him on social media, you will see he is practicing what he preaches. His coaching helped me to dial in my nutrition so that I had a more defined muscular physique. In addition to that, he inspired me to wake up early and stack wins daily before I am bombarded by the chaos of day to day life.

My days are way more productive. I also noticed that I am no where near as moody because I wake up early and spend some quality time on myself so that I am ready to give a better version of myself to the my loved ones and the world.

A well thought out program like this is essential in building a more powerful man. We all need a little outside assistance because we can only push ourselves so far."

Anthony S. - Lost 29 pounds of fat in 3 months

Hello

My name is Brian Roff

I'm a 43 year old father of 3, married more than a decade, born and raised in the Bronx, NY. I've trained mixed martial arts for nearly 15 years, fought in mma, and currently hold the rank of black belt in Brazilian Jiu Jitsu. I am co-owner of Jungle Gym Martial Arts New Rochelle where we help kids and adults become stronger more confident versions of themselves through mixed martial arts training.

I've always been in good shape, generally speaking, because I have an active lifestyle but didn't figure out how to get into great shape until 2020 when I began studying diet and nutrition. More specifically, how to manipulate macronutrient intake to get the body I want. What I discovered was bridging the gap from "pretty good" shape to INCREDIBLE shape was much simpler than I thought.

I also discovered that as I improved my health and fitness other areas of my life improved. My personal relationships and professional life improved. Everything we do, we do with the body we are in. The best version of you in any area starts with the fittest and healthiest person that we can create.

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Macronutrient Tracking

Macronutrient tracking is the foundation of our program. By measuring and adjusting the proportions of these macronutrients in your diet, you gain greater control over your body composition, energy levels, and overall health. Our experienced nutrition coaches will guide you through the process, creating a customized macronutrient plan tailored to your goals and preferences. With our user-friendly tracking tools and support, you'll gain the knowledge and skills to make informed food choices and maintain a balanced diet with the foods you enjoy.

Macronutrient Tracking Process

Personalized Assessment: We begin with a comprehensive assessment of your current health status, fitness goals, and dietary preferences. This helps us understand your unique needs and tailor a macronutrient plan specifically for you.

Customized Macronutrient Plan: Based on the assessment, our experienced nutrition coaches will create a personalized macronutrient plan that aligns with your goals. This plan outlines the optimal proportions of carbohydrates, proteins, and fats that will support your body composition, energy requirements, and performance objectives.

Tracking and Monitoring: With our user-friendly tracking tools and mobile app, you can easily log and monitor your daily food intake. We provide guidance on portion sizes, food choices, and recommended sources of macronutrients, ensuring that you stay on track and maintain a balanced diet.

Regular Progress Evaluation: Our program includes regular check-ins and progress evaluations to assess your adherence to the macronutrient plan and monitor your results. We believe in the power of accountability and support, and our coaches are here to guide you every step of the way.

Benefits of Macronutrient Tracking:

Enhanced Body Composition

By accurately balancing your macronutrient intake, you can effectively manage body fat levels while preserving lean muscle mass. This approach allows you to achieve a toned and defined physique.

Improved Performance:

Proper macronutrient tracking ensures that your body has the right fuel to support your fitness goals, whether it's building strength, increasing endurance, or improving athletic performance. You'll experience improved energy levels, better recovery, and enhanced workout performance.

Personalized Nutrition

Our program recognizes that everyone has unique nutritional needs. By tailoring your macronutrient plan, we help you optimize your diet to suit your specific requirements, preferences, and health goals.

Sustainable Lifestyle

Macronutrient tracking is not a restrictive diet but rather a sustainable approach to nutrition. It promotes balanced eating habits, educates you about the nutritional value of different foods, and empowers you to make informed choices that support your long-term well-being.

Increased Awareness and Mindful Eating

By tracking your macronutrients, you develop a deeper understanding of the nutritional content of foods. This fosters mindful eating habits and helps you make conscious decisions that align with your goals.

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Resistance Training

Complementing macronutrient tracking, our program emphasizes the importance of resistance training. Our expert trainers will design a personalized workout plan based on your goals, fitness level, and available resources. Whether you're a beginner or an experienced athlete, our progressive training approach will help you build strength, increase muscle mass, and improve your overall physical performance. We'll teach you proper techniques, provide ongoing guidance, and ensure that your workouts are safe, effective, and enjoyable.

The Process:

Customized Workout Plan: Based on the assessment, our trainers will create a customized daily workout plan with videos tailored to your goals and preferences. This plan will include a variety of resistance exercises, targeting different muscle groups, and progressively challenging your body to promote strength gains and muscular development. Workouts are tracked on our trainer app for review with your coach.

Resistance Training

Muscle Definition and Toning

Resistance training helps sculpt your physique by promoting muscle definition and toning. As you build lean muscle mass, your body becomes more defined, giving you a sculpted appearance and increasing your metabolic rate.

Improved Bone Health

Regular resistance training stimulates bone growth and helps prevent age-related bone loss, reducing the risk of osteoporosis. It promotes bone density and strengthens the skeletal system, leading to better overall bone health.

Enhanced Metabolic Rate

Muscle is metabolically active tissue, meaning it burns more calories at rest than fat. By increasing your muscle mass through resistance training, you'll boost your metabolic rate, facilitating fat loss and weight management.

Functional Fitness and Injury Prevention

Resistance training improves your overall functional fitness, making daily activities easier and reducing the risk of injuries. Strong muscles, tendons, and ligaments provide better joint stability and support, allowing you to move with ease and confidence.

Mental Well-being

Resistance training has numerous mental health benefits. It releases endorphins, natural mood-boosting hormones, promoting a sense of well-being and reducing stress. It also enhances body image, self-confidence, and self-esteem.