12% BODYFAT PERCENTAGE & BIOHACKING

sources (Bigger, Leaner, Stronger Book + Nate Belmar’s Biohacking Guide)

Phase 1: Basic Foundation

Module 1: Introduction to Transformative Fitness

● Overview of the "Bigger Leaner Stronger" approach
● Understanding the principles of progressive overload
● Setting realistic and measurable fitness goals

Module 2: Nutrition Mastery + Biohacking

● Principles of effective nutrition for muscle building and fat loss
● Calculating macronutrient and calorie needs
● Meal planning and optimizing nutrient timing

Module 3: Strength Training Fundamentals

● Introduction to foundational compound movements (e.g., squats,
deadlifts, bench press)
● Proper form and technique
● Creating a personalized strength training program

Phase 2: Strength Training

Module 4: Progressive Overload Techniques

● Understanding and implementing progressive overload
● Incorporating variations to prevent plateaus
● Tracking and adjusting workout intensity

Module 5: Cardiovascular Exercise for Fat Loss

● Effective cardio strategies for fat loss
● High-Intensity Interval Training (HIIT) vs. steady-state cardio
● Balancing cardio with strength training

Module 6: Recovery and Rest

● Importance of rest and recovery in muscle growth
● Sleep optimization for fitness goals
● Managing stress and preventing overtraining
Phase 3: Goals and Lifestyle

Module 7: Goal Setting and Monitoring Progress

● Setting SMART fitness goals
● Tracking progress through measurements and assessments
● Adjusting goals based on results

Module 8: Lifestyle Integration

● Strategies for maintaining fitness in a busy lifestyle
● Incorporating fitness into daily routines
● Balancing work, social life, and fitness

Module 9: Troubleshooting and Plateau Busting

● Common challenges in fitness journeys
● Strategies for overcoming plateaus
● Adjusting the program for continued progress

Module 10: Long-Term Sustainability

● Building a sustainable fitness lifestyle
● Developing a positive mindset towards fitness
● Setting new goals for continued growth