Meal + Training Bundle — Complete Contest-Prep System

$35 Value

Everything I used to diet down and train for the stage, in one download. My 11-week progressive meal plan (with an editable calorie & macro tracker and full grocery list) paired with my 5-day training split (with a fillable workout log). The food and the training are built to work together — the plan's higher-calorie days land on the split's two hardest sessions.

You get both guides:

• ✓ 11-week progressive meal plan + macro tracker + grocery list
• ✓ 5-day contest-prep training split + workout log

Buy together and save vs. buying each on its own.

Meal Plan Description:

The exact food-by-food plan I used to diet down for the stage

Most "meal plans" hand you one menu and leave you guessing when to pull it back. This one doesn't. It's a complete 11-week progression that tightens phase by phase, protein held steady while carbs and fats come down on schedule

Every portion is spelled out in grams, weighed, and cooked across five meals a day, with pre- and post-workout meals built in and separate Standard and Higher-Calorie training-day menus once you hit the back half of prep.

What's inside:

• Start Here guide — how the plan works, the rules, and a phase-by-phase breakdown of what changes and when
• Full 7-phase meal plan — all 5 meals, exact portions, from week 1 through 7 weeks out
• Daily Macros tab — calories and protein/carbs/fat for every phase, in an editable sheet you can retune to your own brands and body
• Grocery list — every ingredient in one place, ready to shop

Who it's for:

Physique and bodybuilding competitors dieting for a show, lifters running a serious cut, and coaches who want a proven template to adapt for clients. If you'd rather follow a fixed, repeatable menu than count macros from scratch every day, this is built for you.

Format: Instant-download Excel workbook (.xlsx) — works in Excel, Google Sheets, and Numbers.

This is a nutrition template for healthy training adults and is general information, not medical or dietetic advice. Consult a physician or registered dietitian before starting any prep. Not intended for minors or anyone with a history of disordered eating.

Training Split Description:

The exact training week I ran to bring my physique to the stage.

This is the real split, not a generic template. Five focused sessions and two rest days, structured to hold size and detail while dieting down with training deliberately lined up so the two hardest days fall on higher-calorie days.

Every session is laid out exercise by exercise: order, sets, reps, and the working notes that actually matter (warm-ups, back-off sets, drop sets, supersets, rest periods, and where to push to failure). No guesswork about what "3 working sets + 1 failure set" means; it's all explained.

What's inside:

• Start Here guide — how to read every rep scheme, plus the full weekly layout
• The full 5-day split — all five sessions, every exercise, sets, reps, and coaching notes
• Fillable Workout Log — every exercise pre-loaded with set-by-set boxes to track weight × reps and progress week to week

Who it's for: Physique competitors and experienced lifters who want a proven prep week they can follow and actually log — or coaches after a ready-made template to adapt.

Format: Instant-download Excel workbook (.xlsx) — works in Excel, Google Sheets, and Numbers.

General training information for healthy, experienced adults, not medical advice or personalized coaching. Some sets are taken to failure — train within your ability and consult a physician before starting. Not intended for minors.