Stop guessing whether to bulk or cut.
🎁 Includes 2 bonus guides (worth $30) free.
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Half the lifters in your gym are on an endless bulk that's mostly fat. The other half are cutting forever and look smaller every month.
The right move depends on two numbers: your body fat and your FFMI. Most people never check either.
This guide gives you a simple decision chart: where you are, whether to bulk, cut or recomp, and how many calories and grams of protein that means for you. Then it gives you the meals.
And because we love the history: the bonus kitchen is 20 high-protein meals inspired by what the Golden Era champions actually ate, updated for today.
Your body fat and FFMI tell you which path fits: bulk, cut or recomp.
Calories, protein, carbs and fats in 5 minutes with the calculator sheet.
Simple rules based on your scale average and the mirror.
20 high-protein meals inspired by what the legends really ate.
Spreadsheet that tracks your lifts, FFMI and body fat over time.
Read it, try it for a week. If it's not for you, email us and you get every cent back.
Hotmart handles the payment: card, PayPal or local methods. Takes a minute.
Your login and download links arrive by email right away. PDFs open on phone, tablet or computer.
Open week 1, set your starting weights and take your before photos with the bonus guide.
It's a system plus templates, so you can eat food you like.
No. You count while you learn your portions, then switch to the template that fits your day.
No. You count while you learn your portions, then switch to the template that fits your day.
No. It's a digital download (PDF plus a tracker spreadsheet), so you get it instantly and can use it on any device or print it.
Right after payment, Hotmart emails you the download link and access to your member area. Instant, lifetime access, including future updates.
You have 7 days to ask for a full refund. One email, no questions.
Best valueAll 5 programs, every bonus and a Genetics Report from your own photos, so you know exactly which program to start with.
A free 16-page ebook: the 8-insertion mirror check, the frame test and a 4-week starter plan.
Free forever. One genetics lesson a week by email. Unsubscribe in one click.
Most popularThe main program. 16 weeks, with 3 tracks matched to how your body responds.
All 3 specializations. Fix every genetic weak point, one at a time.
Send 4 photos. Get your insertions, frame, body fat, FFMI and a ranked plan in 48 hours.