JLBOA Phase 1 — 4-Week Program

Four weeks of structured training and a nutrition plan that actually tells you what to eat. Built on the same foundation I use with my 1:1 clients — you just run it yourself.

WHAT'S INSIDE

• A 4-week progression plan so you're beating your numbers every week instead of repeating the same workout

• Your calories and macros in four steps — no guessing, no generic calculator

• A full meal plan at four calorie levels, with exact portions

• Food swap guide, grocery list, and rules for eating out and weekends

• Cardio, steps, sleep, and water targets by goal

• A supplement guide covering what's worth your money and what isn't

• Fillable lift logs and check-in sheets — type straight into the PDF or print them

WHO IT'S FOR

Anyone who wants to lose fat and build muscle at the same time and is willing to follow a plan for four weeks. Works in a full gym or at home with dumbbells, a bench, and a band.

WHO IT'S NOT FOR

Anyone looking for a quick fix. This takes effort and consistency. If you want a plan built specifically around your schedule, your body, and your food preferences — with weekly check-ins and adjustments — that's 1:1 coaching, and you can apply at jlboa.com.

Instant download. 18 pages.

REFUND POLICY

Because this is an instant digital download, all sales are final. If something isn't working — a broken link, a file that won't open — message me at @jlboa and I'll get it sorted.

— Joe Gamboa, @jlboa