What's Inside
20 Sections. All Laid Out.
Foundations
- 01 Why You Should Listen To Me
- 02 How This Works: The Full Roadmap
- 03 Find Your Numbers
Nutrition
- 04 The Nutrition System
- 05 Food Selection
- 06 Meal Structures + My Exact Plan
- 07 Real Life: Eating Out, Alcohol, Travel
- 08 Refeeds & Diet Breaks
Training
- 09 The Training System: 6-Day PPL + Full Ab Routine
- 10 The Cardio Protocol
Tracking & Adjustment
- 11 Tracking Food, Step by Step
- 12 Measuring Progress
- 13 The Weekly Adjustment System
- 14 Plateau Troubleshooting
Lifestyle & Mindset
- 15 Supplements: What Matters
- 16 Lifestyle Systems
- 17 Mindset & Adherence
Reference
- 18 Common Mistakes
- 19 Questions I Get Constantly
- 20 Checklists & Cheat Sheet
