Building a Fit Gorilla: The No-BS Blueprint to Pack On Serious Muscle

Backed by science. Tested by the community.

Training hard but not growing? This is the blueprint. Everything that builds muscle, nothing that doesn't: how to train, what to eat, how to recover, and how to keep progressing, all in one phone-friendly guide.

One-off payment. Free updates for life. Not a subscription.

What's inside (12 chapters, 110 pages)

• The Big Picture: the three things that build muscle and where to spend your effort first.
• Training Principles: sets, reps, effort, progressive overload, and strength vs hypertrophy training.
• Muscle-by-Muscle Guide: every muscle broken into its parts, with the best exercises for each part and how to set them up.
• Training Schedules: ready-made 3, 4, 5 and 6-day plans plus a home dumbbell plan, and how to plan your rest days.
• Cardio and Conditioning: how much cardio to do without killing your gains.
• Nutrition Fundamentals: your calories, protein and macros, worked out step by step.
• Bulk, Cut or Recomp: which phase to choose and how to run it.
• Meal Plans and Recipes: 10 high-protein go-to meals and kitchen essentials from the Fit Gorillas community.
• Supplements: what works, what doesn't, and the truth about TRT.
• Sleep, Recovery and Lifestyle: the hours outside the gym that decide your results.
• Building Muscle Over 40: what changes, what doesn't, and how to adjust.
• Track, Adjust, Debunk: a 12-week roadmap, a fix-it flowchart for when progress stalls, and common myths busted.

Built to use, not just read

• Designed for your phone: tap any exercise or chapter to jump straight to it.
• Every claim is referenced: 57 studies and sources listed at the back.
• Tick-box trackers that save in most PDF apps.
• Real-world tips from the Fit Gorillas community alongside the evidence.

Good to know

• One-off payment, free updates for life: this is not a subscription. You pay once, never monthly, and every future update to the guide is yours free.
• Instant download: a single PDF file (110 pages).
• Works on phone, tablet and computer.
• Pairs with the Fit Gorillas Macro Tracker: all 10 recipes are ready to go in it.
• Get your free calorie and macro targets at fitgorillas.net/calculator.
• For personal use only. Please don't share or resell.

Not born. It's built.