Guides & Programmes
Evidence-based guides and training plans, each one includes an instant PDF download and a full online version with photos, tables, and calculator links.
Evidence-BasedPCOS Nutrition Guide
Evidence-based nutrition to balance hormones, improve insulin sensitivity, and manage your weight with PCOS.
- The 3 pillars of PCOS nutrition: blood sugar, inflammation, hormones
- Complete food lists, what to prioritise and what to limit
- The PCOS Plate Method, build balanced meals without calorie counting
Lean Bulk7-Day Muscle Building Meal Plan
Lean bulk made simple, 2,800 calories, 210g protein, 7 days of structured eating for muscle growth.
- 7 full days of structured meals, breakfast, lunch, snack, dinner
- ~2,800 calories and 210g protein per day for lean muscle gain
- Meals timed around training for optimal performance and recovery
Best Seller7-Day Weight Loss Meal Plan
High-protein, fat-loss focused, 1,450 calories and 130g protein per day for a full week.
- 7 full days of meals, breakfast, lunch, snack, dinner
- ~1,450 calories and 130g protein per day for fat loss
- High protein to preserve muscle while in a calorie deficit
FreeThe No-BS Macro Guide
Calculate, track, and hit your macros, even as a complete beginner.
- Step-by-step formula to calculate your BMR, TDEE, and exact macro targets
- Best macro splits for fat loss, muscle gain, maintenance, and recomposition
- High-protein meal ideas for every goal and macro budget
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