Who it's for: You're new to lifting (or finished Foundation), coming back after months off, or "skinny-fat": not heavy, but soft, with little muscle.
- One simple test that tells you whether to eat at maintenance or slightly below
- Your own calories and protein, step by step, with a worked example
- A full sample day of eating
- How to measure progress when the scale barely moves: waist, strength and photos
- A 12-week, 4-day training plan in 3 blocks, with the muscles each exercise trains
Not for you if: you're already lean and have trained seriously for years. Start with Cut or Build instead.
This program is general information, not medical advice. Check with a doctor before you start if you have a medical condition, an injury or take medication. Not suitable if you're pregnant, under 18, or have a history of eating disorders.