My FULL training guide

This is a 49-page training guide that explains everything I have learned over 6 years of lifting to build the physique I have today, all while going out every weekend and being in college for the last 3 years. There is a table of contents that explains where to find the information you are looking for.

It includes:

• What to look for before choosing a split
• My current split + 4 others in detail
• How to sculpt your own split that fits you
• A full nutrition chapter on what I eat daily
• 9 different nutrition/macro plans for certain weights and calories, each including a cutting and bulking breakdown
• How to make your own nutrition plan for yourself
• Meal structure practices and meal ideas
• How to handle alcohol and going out without ruining a week of progress
• My hangover protocol
• What supplements I take and why
• Cardio and recovery protocol
• Gut health and debloating tips
• What I use to stay motivated

You will also gain access to me directly if you have any questions.

Workout Plans - You will get my full plan in detail, plus 4 other splits that differ in number of days (6 days, 5 days, and 4 days). Each split includes an explanation of what it's beneficial for and why you'd choose it. Every exercise comes with form tips, what body part it should be hitting, alternative movements that hit the same muscle, and warm-up protocols. There are also tips for what to do on rest days and a full breakdown of how to build your own split.

Nutrition Chapter - You will get my full current nutrition plan, my cutting and bulking plans, what I eat day to day, and how I structure my meals to hit my macros and avoid binging. I go into detail on how I structure my pre and post-lift meals, and how to adjust if your schedule is different from mine. There are 9 different nutrition/macro plans covering different calories and weight ranges, from a 3,500 bulk plan down to a 1,900 cutting plan. You'll also find how to build your own plan to get the correct macros for your goals, how to find your maintenance calories, what to expect when cutting and bulking, and general tips throughout. I also cover my full supplement stack, why I take each one, and what they actually help with. There's a full segment on how I debloat after binging or drinking, along with gut health tips that help with digestion and overall feeling better.

Alcohol and Going Out Chapter - My favorite chapter. You will find every strategy I use to stay lean, build muscle, and keep my hangovers as manageable as possible. Things like what I eat on a day I'm drinking, how to get good meals in when you're out of the house, how to reduce the hangover as much as possible, and how to get back on track the next day.

Cardio and Recovery - How I implement cardio in my day-to-day life, how I get extra steps in, and what I do on rest days to stay lean. My full recovery process so I can stay consistent in the gym. This ties into the mentality chapter, where I give a few tips on what I do to stay motivated, things that have actually helped me stay consistent while being in college.

This guide is great for anyone who needs structure in the gym and with their nutrition, someone who has a hard time going out and still making progress, or an ex-athlete who wants to learn how to transition into hypertrophy-style lifting. I've been working on this program for a while and tried to pack in every piece of information I think can help someone who is chasing their dream physique. Everything in here I have personally done myself, and I can say it has worked wonders for me.