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I built this for YOUR body. Follow it and watch what happens.
This free blueprint gives you the framework. My 1-on-1 coaching gives you custom meal plans, custom training, weekly video calls, and 24/7 accountability — everything built specifically for YOUR body. Clients are losing 30-67 lbs in 90 days to 6 months.
Apply For 1-on-1 Coaching →14+ documented transformations · Ages 20-56 · Free strategy call
"Here's something I learned working the door at clubs for years: I could tell within 3 seconds who was going to get noticed and who was invisible. It wasn't about height. It wasn't about clothes. It was the physique. That's what I call The Door Test — and right now, I'm going to help you pass it."
Look — I need you to see these numbers. No sugarcoating. This is where you are, and this is what we're fixing.
The Bouncer's Cut — that's what I call the body fat % where you go from invisible to noticeable. I saw it every night working the door. There's a threshold where people suddenly start looking at you different. That's your target.
Right now you're standing in line. Here's how I'm getting you to the front.
This is the exact framework I run with all my clients. 3 phases, 90 days. Each one builds on the last. Don't skip ahead — trust the process.
Bilal followed the same 3-phase system. Skinny fat to ripped in just 40 days — the fastest transformation in the program.
6 days on, 1 day rest. This is the exact split I run with every client I take on:
Progressive overload is everything. I tell every client the same thing: track your lifts. Add weight or reps every single week. If you're not progressing, you're maintaining. Write it down.
Foundation building. Master the form, build the base.
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| Exercise | Sets | Reps |
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| Exercise | Sets | Reps |
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Rest 2-3 min between compound lifts, 60-90 sec on accessories. Don't rush it. Heavy compounds need full recovery between sets. I'd rather you rest longer and lift heavier than rush through weak sets.
Jonathan followed this exact training system — PPL, progressive overload, compound focus. -37 lbs in 90 days. Dad bod to looking like a fitness coach.
I calculated these from your body stats and activity level. These are YOUR numbers — not some generic template:
Stop eating in a "calorie deficit" blindly. Your body needs the right macros at the right time. Protein is king — I put all my clients on 1g per pound of bodyweight. Without it, you lose muscle, not fat. That's a mistake I won't let you make.
Paul is a truck driver. Long hours, limited food options. Custom meal plan adjusted for HIS life. -60 lbs in 6 months.
Adjust portions to hit your macros. These are frameworks, not rigid rules — but follow the structure:
Pre-workout: Eat carbs + protein 1-2 hours before training. Post-workout: Protein shake + fast carbs within 30 min. This is when your body absorbs the most. Don't waste it.
Jose is 56 years old. Nutrition built for HIS metabolism, HIS age. -55 lbs in 5 months. Age is not a limiting factor.
Custom meal plans. Custom training. Weekly video calls. 24/7 access. Everything in this blueprint — but built specifically for YOUR body by a coach who won't let you quit.
See What 1-on-1 Coaching Looks Like →This is the daily structure I'd put you on. Build the habit, and the results become automatic:
Screenshot this. Do every single one, every single day. These are the same non-negotiables I give all my 1-on-1 clients.
Kasraw followed a checklist exactly like this. Every box checked, every day. -50 lbs in 90 days. Changed his entire life.
Most guys are standing in line. My clients walk straight to the front. Same method, same structure — different starting points, same results.
"I saw it every single night working the door. Fit guy walks in — women notice. Out-of-shape guy walks in — invisible. Your physique determines your options. That's not my opinion. That's what I watched happen hundreds of nights as a bouncer."
I spent years working the door. I could tell in seconds who was going to turn heads and who nobody would look at twice. Here's where you stand now vs. after 90 days with me:
Being lean is a cheat code. When you look good, you carry yourself differently. Confidence isn't something you fake — it's built through doing hard things. I've watched it happen with every single client I've taken on.
This blueprint gives you the framework. But my 1-on-1 coaching gives you custom meal plans, custom training, weekly video calls, and 24/7 accountability — everything dialed in specifically for your body. Clients are losing 30-67 lbs in 90 days to 6 months. No guesswork. No excuses.
Apply For 1-on-1 Coaching →14+ documented transformations · Ages 20-56 · Free strategy call
Anthony lost 67 lbs at 41. Paul lost 60 lbs as a truck driver. Jose got ripped at 56. Watch a real client transformation:
Watch The Full Transformation →DM me on Instagram — tell me you finished the blueprint and I'll personally help you figure out next steps.
DM Me On Instagram @southpawhuncho →