• INTRO
  • BEFORE YOU START
  • HOW TO TAKE PROGRESS PHOTOS 
  • PROGRESS PHOTO SUBMISSIONS
  • PROGRESS PHOTO TEMPLATES
  • PYRAMID OF IMPORTANCE
  • NUTRITION BASICS:
  • HOW TO TRACK FOOD INTAKE:
  • ENERGY BALANCE:
  • NUTRITION TIERS TO PICK FROM FOR THIS PROGRAM
  • THREE TIERS
  • TDEE TIER 1: CALORIE SURPLUS
  • TDEE TIER 2: CALORIE MAINTENANCE FOR RECOMPOSITION 
  • TDEE TIER 3: CALORIE DEFICIT
  • MAINTAINING RESULTS
  • MEAL PLANS WEEKS 1 - 4
  • MEAL PLANS WEEKS 5 - 8
  • FAQS