TrainHard.EatSmart.
A complete training, nutrition, and supplement system built to strip fat and build real muscle. Three focused gym days, football on the side, and a clear path to your six-month transformation.
3 Days. Full Body. No Wasted Reps.
A push/pull/full-body rotation that hits every muscle group three times a week while leaving room for football and recovery.
Full Body Power
Legs · Chest · Back · Shoulders
Your 7-Day Rhythm
Lift three times, play football twice, rest twice. Consistency beats intensity — show up on schedule and the results follow.
Eat for the Cut, Train for the Build
Roughly 2,400 kcal and 160g of protein a day across three meals and a shake — high protein, smart carbs, and enough fat to keep hormones happy.
Training Day Meals
- LunchChicken breast + rice + vegetablesP 60gC 45gF 5g500 kcal
- SnackWhey ProteinP 24gC 3gF 2g120 kcal
- DinnerSalmon + potatoes + vegetablesP 45gC 50gF 20g650 kcal
- EveningGreek yogurt + almondsP 35gC 15gF 15g400 kcal
- ExtraFruits, rice, oats, breadP 0gC 100gF 0g600 kcal
Protein
- Chicken breast
- Turkey
- Lean beef
- Eggs
- Tuna
- Greek yogurt
- Whey Protein
Carbs
- Rice
- Potatoes
- Oats
- Pasta
- Bread
- Fruits
- Sweet potatoes
Healthy Fats
- Olive oil
- Avocado
- Almonds
- Walnuts
- Peanut butter
- Salmon
- Whole eggs
Keep It Simple, Keep It Working
You only need a few proven supplements. Creatine and whey do the heavy lifting — skip the marketing gimmicks.
5g daily — strength, power & fullness
1–2 scoops to hit protein target
Recovery & inflammation
Hormones & immunity
Sleep & recovery
Training performance
Whey already contains them
Too many calories for a cut
Mostly marketing
Daily Timing
- Lunch5g Creatine
- Before GymCoffee (optional)
- After GymWhey Protein
- EveningMagnesium (optional)
- Any MealOmega-3 (optional)
Where You Are vs. Where You're Going
Hit 160g of protein daily, train 3×/week, play football 2×/week, and stay consistent with creatine — expect visible change in 8–12 weeks and a real transformation in six months.
Six months. One disciplined plan. A new physique.
Start Day 1