Stop Ghosting Your Muscles: The Ultimate Growth Program
Tired of seeing no gains? This program addresses the three key pillars of muscle growth: proper nutrition, effective workouts, and sufficient sleep. Stop wasting time and start seeing results!
Program Modules
Fuel Your Gains: Nutrition Essentials
Learn the importance of eating enough calories and protein to support muscle growth. Ditch the Tic Tac diet!
Calculate Your Caloric Needs
DailyDetermine your daily caloric intake based on your activity level and goals. Use a TDEE calculator and adjust based on your progress.
“1,200 calories and ice coffee won't build a chest it'll build resentment”
Track Your Macros
DailyMonitor your protein, carbs, and fat intake to ensure you're hitting your targets. Use a food tracking app like MyFitnessPal.
Lift with Purpose: Effective Training
Learn how to push yourself and lift challenging weights to stimulate muscle growth. Focus on proper form and controlled movements.
Focus on Compound Exercises
WeeklyPrioritize exercises like squats, deadlifts, bench press, and overhead press. Aim for 3 sets of 8-12 repetitions.
Apply Progressive Overload
WeeklyGradually increase the weight, reps, or sets you lift over time. Aim to add 2.5-5 lbs each week.
Rest and Recover: Prioritize Sleep
Understand the crucial role of sleep in muscle repair and growth. Ditch the late-night Netflix binges! Aim for 7-9 hours of quality sleep.
Establish a Consistent Sleep Schedule
DailyGo to bed and wake up at the same time every day, even on weekends. Set an alarm and stick to it.
Practice Good Sleep Hygiene
DailyCreate a relaxing bedtime routine and optimize your sleep environment. This includes a dark, quiet, and cool room; avoiding caffeine and alcohol before bed; and limiting screen time.
What You'll Accomplish
- Understand the importance of proper nutrition for muscle growth.
- Learn how to design and execute effective workouts.
- Recognize the crucial role of sleep in muscle recovery and growth.
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