The Food
Choose one option from each meal every day, plus one or two snacks as needed. The targets shift as the weeks go on — switch the phase below and they update.
Snacks
Choose 1–2 as neededWorkday Game Plan
Work starts anywhere from around 8–10 AM, so don't obsess over exact meal times. Get the order right and the timing sorts itself out.
- Wake up20–24 oz water
- Within 1 hrBreakfast
- 3–5 hrs laterLunch
- AfternoonWater and a protein snack
- After workGym or run
- DinnerProtein-centered meal
- Before bedIf hungry: Greek yogurt, cottage cheese or a protein shake
On hot workdays, especially working without A/C, increase fluids and don't wait until you're thirsty to drink.
Pizza doesn't have to disappear. It just can't be dinner every night — and the limit on it tightens as the weeks go on.
The Training
Four lifting days, one recovery day, one optional cardio day and one full rest day. The movements stay the same for six weeks — what changes is how hard you push them.
The 6 Weeks
One target per week. Hit the week you're on, then move to the next one.
Cardio Progression
You're already running around a mile, so we build from there without letting cardio interfere with muscle recovery.
- Weeks 1–21 mile, 3× per week
- Weeks 3–41–1.5 miles, 3× per week
- Weeks 5–61.5–2 miles, 2–3× per week
Walking counts. The goal is improved conditioning, not running yourself into the ground.
Weekly Check-In
Fill this in at the end of each week. It saves in this browser automatically.
Six weeks isn't enough time to finish the journey. But it's more than enough time to become a completely different person than the one who started.
Don't chase perfection. Stack good days. Eat the meal. Drink the water. Lift the weight. Finish the run. Show up again tomorrow. The body will follow the habits.
You were meant for more.
Tips for success
- Form over weight — a clean rep beats a heavy sloppy one.
- Breathe out on the effort, in on the way down.
- Hit your protein first. The rest of the food is easier after that.
- Write down the weight you used. That number is your progress.
- Drink water through the whole day, not all at once at night.
- Stop any movement that causes sharp or radiating pain.
Always consult your physician or healthcare provider before starting a new exercise or nutrition program. These animations are simplified diagrams of the movement pattern, not a substitute for hands-on coaching. Calorie and macro figures are estimates and will vary with brands, portion sizes and preparation.