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$13.60
Build & Burn Ebook—
$13.60
The Story
- The science of building muscle and losing fat simultaneously — why it's possible and who it works best for
- Simple calorie calculation formula to find your personal recomposition target (no complicated equations)
- Protein targets, optimal food sources, and why high protein is non-negotiable during recomp
- How to structure carbohydrates and fats to fuel training and support hormone health
- Full training principles — progressive overload, compound movements, and how close to failure you actually need to train
- 3-day and 4-day training split options designed for busy adults
- Why excessive cardio works against you — and the NEAT step-count approach that works instead
- Supplement stack guide (creatine, whey, fat burner, omega-3, Vitamin D3) with exact dosing
- Calorie banking and alcohol strategy for weekends without destroying your weekly deficit
- Sleep, cortisol, and recovery — why poor sleep kills recomposition results
- How to track progress properly when the scale won't move
- Advanced strategies — carb cycling, intermittent fasting, and nutrient timing
- How to break through plateaus without dropping calories further
- Dedicated male and female protocols (hormonal differences, menstrual cycle training, testosterone optimisation)
- Full 12-week execution plan broken into four structured phases
Description
- The science of building muscle and losing fat simultaneously — why it's possible and who it works best for
- Simple calorie calculation formula to find your personal recomposition target (no complicated equations)
- Protein targets, optimal food sources, and why high protein is non-negotiable during recomp
- How to structure carbohydrates and fats to fuel training and support hormone health
- Full training principles — progressive overload, compound movements, and how close to failure you actually need to train
- 3-day and 4-day training split options designed for busy adults
- Why excessive cardio works against you — and the NEAT step-count approach that works instead
- Supplement stack guide (creatine, whey, fat burner, omega-3, Vitamin D3) with exact dosing
- Calorie banking and alcohol strategy for weekends without destroying your weekly deficit
- Sleep, cortisol, and recovery — why poor sleep kills recomposition results
- How to track progress properly when the scale won't move
- Advanced strategies — carb cycling, intermittent fasting, and nutrient timing
- How to break through plateaus without dropping calories further
- Dedicated male and female protocols (hormonal differences, menstrual cycle training, testosterone optimisation)
- Full 12-week execution plan broken into four structured phases
