Stop winging it. Sal, Adam & Justin lay out the exact week-by-week blueprint they used with real clients to produce dramatic results in 90 days — covering what to eat, how to train, and how to structure your cardio so nothing is left to guesswork. Whether your goal is fat loss, muscle gain, or both, this episode gives you a complete, no-fluff action plan you can start today.
Hey, real quick if you've been looking for a structured program to run alongside everything we're talking about today, we just launched Maps Push Pull Legs. There's a men's version and a women's version programmed differently, because they should be. Right now it's 40% off, and if you grab it during the launch window you also get three days of live coaching with one of our coaches, plus a free supplement guide.
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0:00 Intro
2:15 Why 90 Days Is the Perfect Target (and Why 30-Day Challenges Are Useless)
3:42 Week 1–2: Track First, Change Nothing — The Setup Phase
5:05 The Most Common Diet Mistakes Coaches See When Clients Start Tracking
6:39 The One Dietary Change That Fixes Almost Everything: Hit Your Protein
8:52 Why 1g of Protein Per Pound of Target Body Weight Is Optimal
11:03 Weeks 3–8: Build the Habit — Whole Foods, Consistent Protein, Feed the Body
13:07 Weeks 9–12: Adjust Calories Based on Your Goal (Cut or Bulk)
14:02 The Training Plan: 3 Days a Week of Strength Training, Broken Into 3 Phases
16:33 Phase 1 (Weeks 1–4): High Reps, Practice the Movement, Build the Habit
17:10 Phase 2 (Weeks 5–8): Go Heavier, Drop to 8–10 Reps
17:45 Phase 3 (Weeks 9–12): Heavy Compound Lifts, Low Reps, See How Strong You've Gotten
18:47 Why Compound Lifts Beat Isolation Work Every Time
19:13 The Most Underrated Training Tip: Longer Rest Periods = More Muscle
21:31 Cardio: Ditch the Treadmill, Just Hit 10,000 Steps a Day
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