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Free Guide

The 7-Day High-Protein Meal Plan

Seven full days of meals, a single grocery list, and macro targets dialed in for men over 35 holding down a desk job and a family schedule.

A free 7-day high-protein meal plan built for men over 35 — full menus, one weekly grocery run, and the macro targets dialed in for fat loss without torching recovery.

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Browse the other guides

Build the rest of your routine with another free guide made for men over 35.

Training
The 30-Minute Workouts Guide
Six 30-minute sessions for men over 40 — joint-friendly progressions, gym-or-home variants for every lift, and a structure you can actually fit around a full schedule.
PDF · Free Get the Free Guide →
Nutrition
The Nutrition Guide
For men over 35 trying to hit their protein and macro targets without exotic ingredients, supplements, or 90-minute cook times. The plate formula and two-week sample menus included.
PDF · Free Get the Free Guide →
Recovery
The Executive Sleep & Stress Recovery Guide
The 4th pillar: a free recovery guide for high-performers over 35 — the deep-sleep stack, caffeine cutoff timing, weekend wind-down, HRV-style readiness rules, and the morning cortisol reset.
PDF · Free Get the Free Guide →
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