Muscle Building Calorie and Macro Calculator –

Confused about how much food you should be eating to gain muscle? Or, by the rate at which you should be gaining?

This nutritional calculator will provide you with the exact amount of calories, protein, carbohydrate and fat you should eat to begin building muscle. Use this as your foundational starting point on your journey from scrawny to brawny.

The spreadsheet outlines your training and non-training day needs and automatically splits the daily totals into 3, 4, 5, or 6 meals/day depending on your schedule &/or preference.

It will also specify your weekly weight gain range and calculate how long it will take you to reach your desired weight.

Take the thinking out of your nutrition. Use this spreadsheet to get your starting nutrition plan on point. Then follow the plan, bust your ass in the gym, and monitor your progress on the scale.


Muscle In Minutes – 24 different workouts that you can do in under 30 minutes.

Are you pushed for time and skipping the gym?

Most of my training sessions take 45-75 minutes. I understand that having this time free everyday isn’t a luxury you necessarily have. Life gets in the way…I get it. It doesn’t mean you cannot build muscle though.

Everyone seems to believe 60 minutes is magical when it comes to training. This dogma dictates that if you cannot get at least a full hour in the gym it is worthless. Nonsense! Don’t make the mistake of skipping the gym because you don’t have an hour spare. Instead hit a great workout designed to be as time efficient as possible.

Giving your body the signal to adapt and grow can be done in under 30 minutes. Stop using time as an excuse. If you are busy then follow the workouts listed for maximal muscle in minimal time. From 20 Minute Strength Builders, to Escalating Density Training, to Complexes and the great S.H.I.T Protocol and more. These sessions will optimise your time in the gym so you can maximise your progress even when time isn’t on your side.

Get in, get out and get growing.



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