What's inside
- Training, Mon-Sat: chest and shoulders, back, legs, arms, upper pump, legs and core. Sets, reps and a 10-minute incline finisher. Back-friendly: no heavy back squats, good mornings or sit-ups.
- Meals: the exact 7-day menu I eat, with every portion scaled to your calories. Eggs, chicken, mince, fish, rice, potatoes, oats, and a sweet treat every night.
- Your targets: calories, protein, carbs and fat for training days and Sunday rest day, plus water and steps.
- 7-week plan: weeks 1-3 build the base, 4-5 push, 6 breaks the stall, 7 holds and finishes.
- Tracking: daily weigh-in, Monday waist, the stall rule and a tick-sheet you can print.
- Instant access on a private link. Save it as a PDF.
Your numbers
Training day-kcal
Sunday rest day-kcal
Daily macros (training day)-
Steps to start-
Water-litres a day
Training-
Your full 7-week plan, with every meal in your grams and your training week by week, unlocks the moment you pay.
For men. Uses your weight, height, age and activity to set a steady cut (about 20% under maintenance).
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Why it works
It's the plan I run. Six short sessions, the same simple meals every week, and one rule: consistency over perfection.
No fads, no shakes you've never heard of. Real food from any supermarket, weighed once, then repeated.
- Marc, @4rgedphysique