Description
What’s Inside
Everything in Foundation, plus:
PERSONALIZED CALCULATIONS
- Male calorie calculation
- Female calorie calculation
- Basal metabolic rate calculation
- Total daily energy expenditure calculation
- Activity-level methodology
- Cutting calorie formula
- Bulking calorie formula
- Protein calculation formulas
- Fat calculation formulas
- Carbohydrate calculation formulas
- Calorie adjustment methodology
DIET BUILDER
- How to calculate portions
- How to construct meals from macros
- Food substitution system
- Multiple meal combinations
- Macro-friendly food choices
- 7-day example diet
- How to modify meals without breaking your macros
WORKOUT BUILDER
- How to choose exercises
- Muscle-group organization
- Weekly training split examples
- Sets & repetitions
- Rest periods
- Training volume
- Progressive overload
- Cardio programming
- Exercise substitution guide
PROGRESS
- How to determine whether your plan is working
- Weekly weight-trend analysis
- When to increase calories
- When to decrease calories
- How to adjust macros
Best For
People who want to calculate and build their own diet and workout program instead of relying on a fixed plan.
