Your Numbers · Your Training · Your Food
The complete free system for men who want their body back: your exact calorie & protein targets, a flexible 2–5 day training plan, and 50 high-protein recipes — in one download.
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Our free calorie & macro calculator gives you your exact calorie and protein targets in two minutes. No guesswork — everything else hangs off these numbers.
A flexible split you can run 2–5 days a week, in any commercial gym. A technique video for every exercise, plus the 3 progression rules that force results.
50 high-protein recipes — burgers, nachos, pancakes, curries — with macros on every page, a clickable index, and MyFitnessPal barcodes for one-scan tracking.
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