BUILD MUSCLE AND LOSE FAT AT THE SAME TIME.
BASELINE → BUILD → ADAPT. 12 WEEKS. $20.
A 12-week data-driven recomposition protocol, exact numbers, a 4-day training split, and a weekly decision matrix instead of a generic plan you abandon.
Instant PDF access · 9 chapters + full tracker suite · TDEE + macro calculator formulas included
The problem
Most recomposition advice treats "build muscle" and "lose fat" as two separate projects, bulk now, cut later.
That's slow, and for most men it's impractical. You end up spinning your wheels on a generic plan with no numbers behind it, and you quit in week 3 because you can't tell if it's working.
The system
The Recomposition Protocol gives you the exact numbers, TDEE, recomp calories, protein/fat/carb targets using the Mifflin-St Jeor formula, plus a training split and a weekly system to read your data and adjust. Simultaneous muscle gain and fat loss, tracked, not guessed.
After 12 weeks: visible recomposition in the mirror and photos, muscle built and fat lost simultaneously, and a system you can run for years, not another plan you abandon.
What's inside
Phase 1, BASELINE (Ch. 1–3)
Calculate your exact numbers (TDEE, recomp calories, macros). Set up a 4-data-stream tracking system (bodyweight, photos, measurements, training numbers). Establish Day Zero benchmarks.
Phase 2, BUILD (Ch. 4–6)
4-day Upper/Lower split (or 3-day full-body alternative) for frequency and progressive overload. 3-meal + optional snack nutrition template with protein distribution and carb placement. Training-day vs. rest-day carb adjustments.
Phase 3, ADAPT (Ch. 7–9)
Weekly check-in system with a Decision Matrix to read your data. Plateau Protocols for metabolic adaptation, tracking drift, and training stagnation. A structured 12-week cycle (Establish → Adjust → Push).
Operator's Toolkit
Session Log, Daily Macro Tracker, Weekly Check-In template, Your Numbers Card.
What it does for you
- Exact TDEE and macro numbers calculated for your body, not a generic 2,000-calorie template
- Build muscle and lose fat in the same 12 weeks, not sequential bulk/cut cycles
- A 4-day training split built for progressive overload, or a 3-day alternative if your schedule's tight
- A weekly Decision Matrix that tells you exactly what to adjust when progress stalls
- Plateau Protocols for the three most common stall causes, metabolic adaptation, tracking drift, training stagnation
- A self-sustaining system you can re-run for years, not another 12-week plan you abandon
Feature → benefit
| Feature | Direct benefit |
|---|---|
| Mifflin-St Jeor TDEE/macro calculation | Numbers built for your body, not a population average |
| 4-data-stream tracking system | You know if it's working within a week, not a month |
| 4-day Upper/Lower split | Frequency and volume dialed for simultaneous recomposition |
| Weekly Decision Matrix | Removes guesswork, the data tells you what to change |
| Plateau Protocols | You know exactly which lever to pull when progress stalls |
| Your Numbers Card | Your targets in one place, no re-calculating every week |
Who it's for
The skinny-fat intermediate (some muscle, some fat, looks the same as a year ago). The returning lifter rebuilding after a layoff. The newer lifter under a year in who can leverage newbie gains. Men roughly in the middle, not 20%+ above lean bodyweight, and not already lean and undermuscled.
Delivery
- Format
- PDF, 36 pages
- Includes
- Guide (9 chapters) + Session Log + Daily Macro Tracker + Weekly Check-In template + Your Numbers Card
- Delivery
- Instant, via Whop
- Devices
- Readable on any PDF viewer, phone, tablet, desktop