The Basic Meal Plan To Gain Lean Muscle

It’s monday morning, the first day of a new week of training.

You are sitting down with your first cup of coffee or tea or… (whatever you drink in the morning).

You open up your fridge and you are excited to see that there are still some leftovers.

Well…you see a pizza box your friend left.


“Hmmm!” you think. “I’m going to eat what’s left in that box!”.

Then you open the box and slam it down in the garbage bin while your stomach is growling.

It’s empty and you just realized that you are supposed to start following this new diet you read about.




As you start changing your nutrition, thinking about what you should eat and how much you should eat can become a daily challenge.

The stress associated with dieting is considered to be one of the major reasons why people might fail and even end up overeating in the process (study).

Perhaps it’s time to get yourself a better friend ;).


In the meantime, you can use this FREE meal plan that shows you what and when to eat. (more…)


The Calisthenics Guide To Train Without Equipment

You know calisthenics can be done everywhere, right?

Ok, unless you live in the Sahara Desert or the North Pole, not because there isn’t enough equipment, but because you would either get overheated or freeze.

Let’s face it. The world is a huge place.

Cities, parks, buildings and roads everywhere.

But there is a big BUT…because there is no expensive gym equipment or gym around every corner.


And you have been made to believe that you can’t workout without.

Because of this believe you’ve probably done a few things:

  • You’ve taken an expensive gym membership or invested in tons of tools which promise huge benefits.
  • You’ve used regular gym equipment and just don’t see yourself doing a full muscle building workout on four square meter of grass or concrete or desert sand ;).
  • You’ve read through the routines, seen a few exercises which either required a pull up bar or dip bar and decided that you simply couldn’t do any of the routine at all and went back to gym workouts or no workouts at all.


There you are…

You don’t have the results you want. Are spending way too much money on high tech stuff you don’t use to get the easy results that don’t exist.

But ‘hey’, it might have cost you a few pennies…

At least now you know what doesn’t work, but what does? (more…)