Do this in the next 10 minutes

Step 1: Set your numbers (page 3)
Run the quick calculator for your calories and protein. Use the worked example as a guide. These are starting points, so you’ll adjust after a couple of weeks of data.

Step 2: Pick your week (page 4)
Choose the Minimum Week if your calendar is slammed, or the Full Week if you’ve got room. Put your sessions on the calendar like meetings.

Step 3: Check your steps
Open your phone’s health app and note your current daily average. That’s your baseline. Add about 1,000 steps every two weeks.

Step 4: Start your scorecard (page 6)
Print it or copy it into your notes app. Weight average, protein days, lifts, conditioning, steps. Five checks, once a week.

Want more than a plan?

The Blueprint gets you started. If you want training, nutrition, and accountability built around your schedule, apply for coaching and we’ll talk through the best fit for