The Lifting Guide

This is a 73-page guide that contains everything I've learned from over 6 years of lifting. Right after the cover, you'll find a full table of contents laying out everything included. It covers seven core mental practices, six fully broken-down meal plans ranging from 2,000 to 3,600 calories, four detailed workout splits with complete weekly programming, a supplement guide, a full breakdown of how to cut, bulk, or recomp, over 25 essential exercises with step-by-step setup and technique cues, and dedicated sections on cardio, core work, and recovery.

**What you'll find:**

**Mental Tips:** There are seven core principles I believe are essential to long-term success in the gym: being honest with yourself, learning to be patient, discipline over motivation, the art of stillness, learning how to be alone, forgiveness, and spreading kindness. Your body is a reflection of how you move through the rest of your life — how you handle discomfort, keep promises to yourself, and show up when you don't feel like it. This section is built to strengthen that foundation first, because it's what makes everything else in the guide actually stick.

**Dieting Information:** Whether your goal is to cut, bulk, or recomp, the exact steps for each are laid out in plain terms. You'll find clear explanations for everything from what calories and macronutrients actually are to how to estimate your own maintenance and build a target from there. Six complete sample days are included, spanning 2,000 to 3,600 calories, each broken down by meal with calories, protein, carbs, and fat listed line by line — including a vegetarian day, a higher-carb athlete day, and a lower-carb option. There's also a dedicated supplement section covering exactly what's worth buying (creatine, protein powder, caffeine, vitamin D) versus what to skip, plus a full chapter debunking the most common diet myths still floating around.

**Training:** Four full workout splits are included, each fully explained with its own structure, sets, reps, effort targets, and a complete week of programming: a 3-Day Full Body split, a Push Pull Legs (PPL) split, a 5-Day Hybrid (PPL + Upper/Lower), and a 4-Day Upper/Lower split. Each one explains who it's actually built for, so you can pick based on your schedule and experience level rather than guessing. Alongside the splits, you'll find a full exercise library covering every major muscle group, with setup, execution, and the most common technique mistakes for each movement — plus a 12-week periodized training block, a section on how to train with limited equipment, and clear markers for knowing whether you're a beginner, intermediate, or advanced lifter.

**Cardio, Core & Recovery:** This section covers how to add cardio and direct core work into your week without cutting into your recovery, along with a full breakdown of what actually drives recovery — sleep, stress management, mobility, and how to structure rest days. There's also a complete progress-tracking framework so you always know whether what you're doing is actually working, instead of guessing week to week.

This is a complete, no-fluff system for anyone trying to build the physique they've been chasing. I put real time and care into making sure nothing important was left out. Whether you're just getting started or looking to finally get consistent, everything you need to train and eat with a real plan is in here.