The Blueprint.
Everything you need to know to start training, eating, and recovering like someone who takes it seriously. Apply it and stay consistent.
Step 1: Know Your Goal
Pick ONE. Stick with it for 12 weeks minimum.
- Fat Loss → calorie deficit
- Muscle Building → calorie surplus + progressive overload
- Athletic → strength training + conditioning work
Stop switching every 3 weeks. Commit to one direction and let it work.
Step 2: Nutrition
Rough Estimation of Daily Calories
- Fat loss: bodyweight (lbs) × 12
- Muscle building: bodyweight (lbs) × 16
- Athletic: bodyweight (lbs) × 14
Macros
- Protein: 0.75g–1g per lb of bodyweight (non-negotiable)
Recommended Food List
| Protein | Carbs | Fats | Veg |
|---|---|---|---|
| Chicken breast | Rice | Avocado | Broccoli |
| Ground turkey | Oats | Olive oil | Spinach |
| Eggs | Sweet potato | Nuts | Peppers |
| Greek yogurt | Whole grain bread | Peanut butter | Asparagus |
| Salmon | Pasta | Cheese (moderate) | Greens |
| Whey protein | Fruit | Eggs | Mixed veg |
Rules
- Protein with every meal
- Whole foods 80% of the time
- Don't drink your calories
- Meal prep and plan ahead so you always hit your macros
- Adjust every 2–3 weeks based on results
Step 3: The Training Split
| Day | Focus |
|---|---|
| Monday | Push (Chest, Shoulders, Triceps) |
| Tuesday | Legs — Plyometrics |
| Wednesday | Rest or Light Cardio |
| Thursday | Pull (Back, Biceps) |
| Friday | Full Body |
| Saturday | Long Run 10–15 km |
| Sunday | Rest |
Exercises by Day
Push: Bench press, incline DB press, overhead press, lateral raises, tricep dips.
Legs: Squats, Romanian deadlifts, leg press, lunges, calf raises.
Pull: Barbell rows, pull-ups, cable rows, face pulls, bicep curls.
Conditioning: Incline runs, jump rope, 5 km runs — 20–30 min.
Rep Ranges
- Strength: 3–6 reps, heavy, 2–3 min rest
- Muscle: 8–12 reps, moderate, 60–90 sec rest
- Endurance: 15–20 reps, light, 30–60 sec rest
Mix all three for the best results.
Step 4: Recovery
You don't grow in the gym. You grow when you recover.
- Sleep: 7–8 hours every night. Non-negotiable.
- Warm Up: 10 warm-up reps at 60% of working weight before heavy sets.
- No caffeine after 4pm: 5–7 hour half-life disrupts sleep quality.
- Sleep at the same time every day: synchronizes circadian rhythm.
Step 5: Daily Non-Negotiables
- Hit your protein target
- 3–4 liters of water
- 7–8 hours of sleep
- Plan ahead with foods
These aren't optional. These are the baseline.
Step 6: Mindset
Self-image matters. Stop saying "I'm trying to get fit." Start saying "I'm someone who trains." You act in alignment with who you believe you are.
Patience. Real transformation = 12 weeks minimum. Most people quit at week 3. Don't be most people.
Bad days happen. One bad day doesn't erase a month of progress. What matters is what you do the next day.
Stop comparing. Your day 1 is not someone else's year 5. Compete with yesterday's version of you.
Step 7: Track Weekly
Every Sunday:
- Morning weigh-in (before eating)
- Progress photo (front + side, same lighting)
- Review workout log — are numbers going up?
- Rate energy, mood, sleep 1–10
Reading the data
- Weight down + lifts up = on track
- No change for 2+ weeks = drop 100–200 calories or add cardio
- Feeling drained = eat more, sleep more, or deload
- Look better but scale same = recomp is working, keep going
Make one change at a time. Wait 2 weeks. See what happens. Then adjust again.
That's the foundation. Apply it and stay consistent. Good luck.
— Coach