Put this stuff into an Instacart!
Breakfast:
Coach’s Oats
Protein Powder
PB Powder
Eggs
Egg Whites
Frozen Blueberries
Lunch
Chicken Breast
Brown Rice
Vegetables
Dinner
Fish, steak, chicken
Avocado
Module 1: The Foundation – Your Course Journey
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Module 2: Nutrition – Eating to Lose Fat and Build Muscle
The science of energy balance and macronutrients
Simple formulas for setting calorie and protein targets
The “minimal-effort” approach: meal structure for busy people
Understanding glycemic load, fiber, and balanced plates
Managing hunger and cravings with smart food choices
Sustainable fat loss strategies (deficits, refeeds, maintenance phases)
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Module 3: Resistance Training – The Core of Getting Jacked
Why resistance training outperforms cardio for body composition
Beginner to advanced training frameworks (Push/Pull/Legs, Full Body, Upper/Lower)
The 5 key lifts for maximum return on effort
Progressive overload explained simply
Efficient workouts (45 minutes or less) for busy schedules
Tracking progress: using strength as your best metric
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Module 4: Supplements – What Works and What’s a Waste
Foundational supplements (creatine, protein powder, fish oil, vitamin D)
Evidence-based performance enhancers (beta-alanine, caffeine, citrulline malate)
Supplements to skip (fat burners, detoxes, and hype products)
How to read labels and choose reputable brands
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Module 5: Recovery – The Secret Weapon
Why recovery drives adaptation and growth
The role of sleep in muscle gain and fat loss
Active recovery methods backed by science (mobility, walking, stress reduction)
Managing stress and recovery with HRV, rest days, and deloads
How to know when you’re under-recovered (signs and solutions)
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Module 6: Long-Term Success – Building an Unstoppable Routine
Consistency systems: how to make workouts and nutrition effortless
Setting “anchor habits” that keep you on track
How to maintain your results year-round
The power of identity: Becoming someone who “just trains”
How to pivot goals without losing motivation
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