The Lifting Guide
This is a 145-page guide that contains everything I have learned over the last seven years of lifting. The second page gives you a table of contents that showcases everything included. It covers a plethora of mental practices, 15 different meal plans for various calorie goals, 4 detailed workout splits (with attached track logs), a supplement guide, information on how to cut/bulk, over 70 different exercises (pictured and with cues), as well as key details on proper cardio and recovery methods. You'll also gain access to an exclusive Discord server that contains even more information (as well as enables you to message me or others with anything you are curious about).
What you'll find:
Mental Tips: There are 7 core philosophical ideologies that I believe to be vital to gym success. They include being honest with yourself, learning how to forgive, the art of stillness, how to be alone, discipline and motivation, patience, and spreading kindness. Your body is a reflection of how you walk through life. Therefore, it is very important to practice growing in these categories as they will allow you to further your own progress in the gym.
Dieting Information: Whether you want to cut, bulk, or maintain, the steps and exact meal plans on how to do so are included. You will find definitions and explanations for everything from what calories are to what metabolism is. There are 15 different meal plans at various caloric amounts ranging from 2,000 to 3,000. They include the calories, macros, cost, and ingredients used. They were specially made to hit an exact macronutrient total (as well as covering every micronutrient total). There is also a section on supplements covering what to buy vs. what to avoid. It makes up a hefty part of the program (over 40 pages) because I believe your diet is a very large factor in your own growth.
Training: In total, 4 workout splits are fully explained with their own specific workout structures, sets, reps, exercises, and a week's worth of programming. These are my personal split, a push-pull-legs (PPL) split, a five-day split (PPL-UL), and finally a four-day split (UL-UL). They also include information on their pros and cons, as well as attached track sheets to log your progress over time. These tracksheets are also re-downloadable in the Discord server. Along with the training section, there are over 70 different exercises that are pictured (and full videos on the server) with specific cues to highlight proper technique and set-up.
Cardio, Core, & Recovery: Information on how to properly add in cardio, ab-workouts, and good recovery protocols is also covered. You'll learn what I personally do for cardio and abs, and how you can add them both to your own schedules. A large part of the muscle growth process also includes proper recovery. Whether that be sleep, rest-day tips, or how to ease your mind, it is covered as well.
This is a great program for anyone looking to build the physique that they've always dreamed of. I worked on this for over 5 months and poured my heart and soul into making sure that not a single detail was left out. If the 145 pages of information are not enough, you'll gain exclusive access to a server that I am personally hosting. You can ask any questions that you may have, watch me perform every exercise with proper technique, post your own physique transformation for me to see, quickly look at the included splits and tracksheets (downloadable on any device), and additional resources that I added that I found to be helpful.