EVOLVE YOUR

LIFE IN 90 DAYS
2019
2023 NOW!
 Start Here
Discover the incredible story of someone just like you who
went from feeling lost and overwhelmed to becoming a
successful Content Creator, Bodybuilder, Coach, and
Entrepreneur. This is not a tale of an overnight miracle but a
compelling journey of personal growth, resilience, and lasting
success. In this ebook, you'll find a clear plan and a structured
approach that can help you witness remarkable changes in just
a few months. Join me on this transformative journey, and
let's unlock the extraordinary potential within you. Are you
ready to rewrite your story and embrace boundless
possibilities?

“There Is Nothing Premiant

Except Change”- Hercules
 My 3 Steps To Evolve
Step 1 - Workout Rountine
I will be giving you my workout split for
building strength and size! Also i will go
over the Importance of progressive
overload and how to continuously
progress with your physical fitness!

Step 2 - Nutrition
Without proper nutrition its almost
impossible to see good progress. In
this E-Book ill show you how to find
your maintence calories and how to
determine if you should do a Bulk
,Cut or Body recomposition.

Step 3 - Habits
Habits provide the framework for
consistency, making healthy behaviors a
seamless part of your daily routine. By
integrating fitness into your lifestyle
through habitual actions, you establish a
foundation for long-term success.
 Workout Routine
Optimal fitness demands a customized approach, balancing
rep sets for strength and size training. Tailoring workouts
with heavier weights for strength and moderate weights for
muscle growth ensures a comprehensive regimen for both
functionality and physique. While implementing smart
strategies to progressively overload each week.

#1 - Your Workout Split

#2 What is progressive overload

and How to properly apply it

#3 How many sets and

reps to do per week
WORKOUT
PROGRAM
F O R S T R E N G T H
A N D S I Z E

Monday (Push)

Incline Dumbbells Dips

3 Sets 2 Sets
6-12 Reps Till failure

Chest Flys Dumbbell lateral raises

3 Sets 3 Sets
10-15 Reps 10-15 Reps

Ez Bar Skullcrushers Triceps Pushdowns

3 sets 3 sets
8-12 Reps 8-12 Reps
WORKOUT
PROGRAM
F O R S T R E N G T H
A N D S I Z E

Tuesday (Pull)

Lat- Pulldowns T-Bar Row

3 Sets 2 Sets
8-15 Reps Till failure

Neutral Grip Rows 1 Arm Pulldowns

3 Sets 2 Sets
8-15 Reps Till failure

Barbell Bicep Curls Hammer Curls

3 sets 3 sets
8-12 Reps 8-12 Reps
WORKOUT
PROGRAM
F O R S T R E N G T H
A N D S I Z E

Wednesday (Legs)

Hack -Squats Leg Curls

2 Sets 3 Sets
Till failure 8-15 Reps

Leg Extensions Walking Lunges

3 Sets 3 Sets
8-15 Reps 10-15 Reps

Standing Calf Raises Seated Calf Raises

3 sets 3 sets
8-12 Reps 8-12 Reps
WORKOUT
PROGRAM
F O R S T R E N G T H
A N D S I Z E

Friday (Upper)

Pull Ups Barbell Bench press

3 Sets 2-3 Sets

Till failure 3-8 Reps

Incline Bench Press Dumbbell lateral raises

3 Sets 3 Sets
8-15 Reps 10-15 Reps

Preacher Curls Ez Bar Skullcrushers

3 sets 3 sets
8-12 Reps 8-12 Reps
WORKOUT
PROGRAM
F O R S T R E N G T H
A N D S I Z E

Saturday (Lower)

Barbell Squats Straight Leg deadlifts

2-3 Sets 2 Sets

4-8 Reps 10-15 Reps

Leg Extensions Laying leg curls

3 Sets 3 Sets
10-15 Reps 10-15 Reps

Standing Calf Raises Seated Calf Raises

3 sets 3 sets
8-12 Reps 8-12 Reps
 Progressive overload
Progressive overload is vital in fitness as it drives
muscle growth and strength by gradually increasing
the demands on your muscles. By consistently
challenging your body with heavier weights or
increased intensity, you stimulate muscle adaptation
and improvement. This principle is fundamental for
achieving ongoing gains in strength, muscle size, and
overall physical performance.

All the ways to apply progressive overload

Increase Reps
Increase Sets
Slowing tempo
Add a pause
Increase workout desity by shortening rest periods
Extended ROM
Intensity, Partitirals, assisted reps
Increased frequency
Relative work, So if your doing the same amount of
weight while losing weight that still progressive
overload
Sets and Rep ranges
Importance of Training in All Rep
Ranges
Training in different rep ranges is essential for well-
rounded muscle development.

Lower rep ranges (6-8 reps) focus on building strength,

moderate rep ranges (8-12 reps) stimulate muscle
hypertrophy, and higher rep ranges (12-15 reps)
contribute to muscular endurance and metabolic stress.

Including a variety of rep ranges ensures comprehensive

muscle development and prevents plateaus.

How many sets should you perform

per week
This depends alot on how you are training but the optimal
range is from 10-20 sets per muscle group per week to
stimulate muscle growth and a great way to track progress
is by seeing if your lifts, reps are going up each week. Use
paper to track progress or work with me 1 on 1 and in my
app you can track your lifts overtime and i can help
implement the proper requirements to break Plateaus.
 Nutrition
My fitness journey wasn't just about putting in the effort at the
gym it was also a journey of discovering how to provide my body
with the right fuel.

Training like an athlete requires eating like one. Even if you spend
seven days a week in the gym, a poor diet cannot be counteracted
solely by exercise. This emphasizes the crucial role of
understanding the basics of nutrition.

#1 - What is Maintenance
calories and how to find
yours

#2 Bulking, Cutting and Body

recompositing Case study's

#3 Macros and the

importance of them
Maintenance Calories
Maintenance calories refer to the amount of calories you need to
consume in a day to maintain your current weight.

In simple terms, it's the number of calories that balance out the
energy you burn through various activities and bodily functions,
keeping your weight stable.

If you eat more than your maintenance calories, you will gain
weight, and if you eat fewer, you will lose weight. Finding your
maintenance calories is a key step in managing your weight and
achieving specific fitness goals.

Click The Calculator to

Calculate Yours
Bulking Case Study
Subject: Alex, 28 years old, Fitness Goal: Bulk at 1 lb/week
Starting Point:
Weight: 180 lbs

1 2
Maintenance Calories: 3000 kcal

MACROS
CALORIE SURPLUS

Targeting 3500 daily Protein: 180g daily.

calories for a weekly Emphasis on complex
surplus of 3500 calories. carbs and healthy
fats.

3 4
TRAINING MEAL TIMING

Progressive resistance 4–6 meals a day with pre

training, focusing on and post-workout
compound exercises. nutrition.

5
MONERTING
HOW FAST YOU WANT TO
GAIN

Regular weigh-ins,
adjusting calories if
needed.
Cutting Case Study
Subject: Max, 23 years old, Fitness Goal: Cut at 1 lb/week
Starting Point:
Weight: 230 lbs

1 2
Maintenance Calories: 3000 kcal

MACROS
CALORIE SURPLUS

Targeting 2500 daily Protein: 230g daily.

calories for a weekly Emphasis on complex
deficit of 3500 calories. carbs and healthy
fats.

3 4
TRAINING MEAL TIMING

Progressive resistance 3–4 meals a day with pre

training, focusing on and post-workout
compound exercises. nutrition.

5
MONERTING
HOW FAST YOU WANT TO
LOSE WEIGHT

Regular weigh-ins,
adjusting calories if
needed.
Body Recomposition Case Study
Subject: Hunter, 33 years old, Fitness Goal: Bulk muscle and lose fat
Starting Point:
Weight: 205 lbs

1 2
Maintenance Calories: 3000 kcal

MACROS
CALORIE SURPLUS

Targeting 3000 daily Protein: 205g daily.

calories for a weekly Emphasis on complex
deficit of 3500 calories. carbs and healthy
fats.

3 4
TRAINING MEAL TIMING

Progressive resistance 3–4 meals a day with pre

training, focusing on and post-workout
compound exercises. nutrition.

5
MONERTING
HOW FAST YOU WANT TO
LOSE WEIGHT

Regular weigh-ins,
adjusting calories if
needed.
 The Role of Nutrition and
the Power of Macros
My journey wasn't just about sweating it out in the gym. It was also
about learning how to fuel my body right. You can't train like an
athlete and not eat like one. You could be in the gym seven days a
week but you CAN NOT out work a poor diet. That's why
understanding basic nutrition is key!

"Macros" or macronutrients are the nutrients our bodies need in

large amounts to operate properly. The three macronutrients are:
proteins, carbohydrates, and fats. Each of these play a vital role in
our bodies.

Protein is the building block of our muscles. It aids in muscle repair

and growth, making it essential for anyone looking to build
strength and muscle mass. Protein is typically highly under-
consumed.
Carbohydrates are our bodies' primary source of energy. They
fuel our muscles and brain, providing the energy we need to
perform.
Fats are crucial for hormone production, nutrient absorption, and
maintaining heart health. Contrary to popular belief, not all fats are
bad. Fats are a necessary component to our diet and intake if
consumed from the proper sources in the proper proportions.
 Habits and accountability
Consistent Workouts:
Habit: Schedule dedicated workout times.
Implementation: Set calendar reminders and choose enjoyable activities.
Healthy Meal Prep:
Habit: Plan and prepare nutritious meals.
Implementation: Dedicate a specific day for meal prep and create a grocery list.
Hydration Routine:
Habit: Drink enough water daily.
Implementation: Carry a water bottle, set reminders, and track intake.

Prioritize Sleep:
Habit: Establish a consistent sleep schedule.
Implementation: Create a bedtime routine and limit screen time before sleep..
Realistic Goal Setting:
Habit: Break down fitness goals.
Implementation: Create SMART goals and celebrate milestones.
Track Progress:
Habit: Monitor fitness achievements.
Implementation: Use workout journals, apps, and progress photos.

Mindful Eating:
Habit: Practice mindful eating.
Implementation: Eat without distractions and pay attention to hunger cues.
Strength Training Routine:
Habit: Include strength training.
Implementation: Start with bodyweight exercises and focus on form.
Consistency Over Perfection:
Habit: Embrace regularity.
Implementation: Focus on maintaining a routine rather than perfection.
Join Supportive Community:
Habit: Surround yourself with like-minded individuals.
Implementation: Join fitness classes or find a workout buddy or a coach like me.
 Conclusion
Throughout this eBook, we've explored a variety of topics, but
always keep in mind that the core message remains the same: the
ability to change resides within you. Your habits, your discipline,
and your mindset serve as the propelling forces behind your
transformation.

I once found myself in a situation much like yours—trapped in a

cycle of monotony, surrounded by negativity, and lacking self-
respect. However, I managed to transform my life, and I
wholeheartedly believe that you have the power to do the same.

The transformative impact of habit change is incalculable. It has

the potential to shift you from a passive bystander in your life to
an engaged and ambitious person. It goes beyond mere weight
loss or muscle building; it's about seizing control, earning self-
respect, and evolving into an unstoppable force.
Now, it's your turn.

Are you ready to take the first step towards your new life? Are you
tired of the same old excuses? If so, I invite you to apply for coaching.

In my program, you'll get a customized training plan, dialed-in

nutrition strategy, guided meal prep, and habit mastery—all the tools
you need to kick-start your transformation.

It's time to step up, take control, and reclaim your life. Are you
in?

My client Richards 3 month transformation while working with me!

Click APPLY FOR COACHING to work with me and

make your transformation!

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