Introduction
  • Terms of Service
  • The Best Time To Start Losing Weight
  • Expected Rate Of Weight Loss
  • 12 Training & Nutrition Guides to Help You
  • PLEASE READ: Meal Planning Course Structure
  • My Fitness Transformation Story
Nutrition Fundamentals
  • The Silver Bullet Diet
  • Energy Balance
  • Macronutrients Simplified
  • All Diets Work
  • How To Lose 27 Pounds Eating Twinkies
  • The McDonald's Diet: Lose 17 KG in 90 Days
  • Why High Protein Dieting Makes Life Easier
  • Where To Get Your Protein From?
  • How Many Meals For Weight Loss?
  • The 80-20 Rule
  • Protein Requirements For Fat Loss
Tracking, Measuring, and Recording Progress
  • Overview: Welcome To Tracking And Measuring
  • Taking Perfect Progress Photos
  • Simple Equipment For Tracking Body Measurements
Customising Your Own Meal Plan
  • The Goal? Build Muscle Or Lose Fat?
  • Finding Your Body Fat Percentage
  • Cutting & Bulking Expectations
  • Step 1. Calculate Daily Calories (TDEE)
  • Step 2. Calculate Daily Target Calorie Intake
  • Step 3. Calculate Macronutrient Targets (Male & Female Examples Included)
  • The Best Macronutrient Calculator
  • Step 4. Make A List Of The Foods You Will Enjoy
  • Step 5. Building Your Own Meal Plan (Part 1)
  • Step 5. Building Your Own Meal Plan (Part 2)
Downloadable Meal Plans to Customise (with User Guide)
  • Meal Plan Waiver
  • Meal Plan User Guide (Version 1.0.0)
  • 2,000 Calorie Meal Plan ("Cutting" Male)
  • 3,000 Calorie Meal Plan ("Bulking" Male)
  • 3,500 Calorie Meal Plan ("Bulking" Male)
  • 1,500 Calorie Meal Plan ("Cutting" Female)
  • 2,000 Calorie Meal Plan ("Bulking" Female)
Tips, Strategies, Resources
  • Salad Toppings And "Hidden" Calories
  • How Bites, Licks, Tastes Can Ruin Fat Loss Progress
  • "It Was Only An Innocent Chicken Salad"
  • Which One? Measuring "Cooked" Vs "Raw" Meat
  • Hidden Calorie Example List
  • Managing Cutting & Bulking Plateaus
  • Smashing Plateaus Checklist
  • How To Eliminate Hunger When Dieting
  • How Clean Calories Are Ruining Fat Loss Progress
  • Top 9 Foods That Will Keep You Satiated
  • How To Melt The Last 10 Pounds Of Fat
  • Weight Loss: A Sprint Or Marathon?
  • Meal Prep Equipment List
Cheat Meal Tips and Strategies
  • Should You Have A Cheat Meal?
  • Cheat Meal Guidelines
Meal Plan Friendly Recipes
  • Pumpkin Protein Pancakes (292 Calories: 36P / 21C / 8F)
  • Protein Berry Bread Pudding (533 Calories: 52P / 49C / 13F)
  • Protein Cookie Dough Overnight Oats (450 Calories: 21P / 57C / 18F)
  • Maple Walnut Protein Muffins (176 Calories: 15P / 15C / 7F)
  • Honey-Glazed Chicken (216 Calories: 39P / 10C / 2F)
Additional Resources
  • Scientific References