Beginner
Day One: The No-BS Fat Loss Starter Pack
A step-by-step reference for starting your fat-loss journey today — budget shopping, gym basics, tracking, and the mindset to actually stick with it.
What's inside
- 18 steps, in order, zero jargon
- Free 3-day gym split included
- Our own free tracker + step tracking setup
- The psychology of sticking with it
Advanced
Year Two: The Advanced Fat-Loss & Muscle Guide
The next-level guide for people who've already done a year of consistency — training progression, lean bulking, and where research compounds actually fit.
What's inside
- Progressive overload, the real mechanics
- Lean bulking — the actual numbers
- Deload weeks + sleep optimization
- Where research peptides fit (if at all)
Nutrition
7-Day Fat Loss Blueprint
A practical 7-day framework for sustainable fat loss built around Irish supermarket foods and realistic calorie targets.
What's inside
- 7 days of structured meal ideas
- Calorie and protein targets
- Irish supermarket shopping list
- Fat loss fundamentals explained
Nutrition
7-Day Meal Plan (Ireland)
A full example week, costed at Aldi/Lidl prices — 2100 and 1200 kcal versions with the complete shopping list.
What's inside
- 21 meals, macros computed from real labels
- 2100 kcal & 1200 kcal versions
- Full Aldi/Lidl shopping list
- Cook-once-eat-twice batch plan
Training
3-Day Gym Split
A full-body push/pull/legs programme designed for 3 sessions per week. Ideal for beginners with limited gym time.
What's inside
- Push / Pull / Legs structure
- Sets, reps and exercise selection
- Progressive overload guidance
- Rest and recovery notes
Training
4-Day Upper/Lower Split
An upper/lower split across 4 sessions — alternating strength and hypertrophy focus for intermediate lifters.
What's inside
- Upper strength + hypertrophy days
- Lower strength + hypertrophy days
- Full exercise list with rep ranges
- Progression and deload guidance
Training
5-Day PPL + Specialisation
Push/Pull/Legs with two specialisation days for advanced lifters targeting lagging muscle groups.
What's inside
- Push, Pull, and Legs days
- Upper and lower specialisation
- Advanced exercise selection
- Volume and intensity guidelines