Training · Food · Recovery
YEH BRO
How I’d think about the cut, the bulk, and the bloodwork.
A clear path for getting into the best shape of your life — training that sticks, food that makes sense, sleep that actually recovers you. Start with the blueprint.
The path
Six steps. No circus.
Most people don’t need a new program every Monday. They need honesty about where they are, a simple lift plan, enough protein, and sleep that isn’t optional. Here’s how I’d walk someone through it.
- Mindset — where you’re starting, without cosplay timelines
- Training — consistency + progressive overload on a simple split
- Food — protein first; deficit or surplus when you’re ready
- Sleep / recovery — the boring lever that pays the most
- Supplements that matter — creatine, protein powder if food is awkward
- Optional deeper — culture / PED literacy when you’re ready, not day one
Guides when you need them
Read after you start
- Start hereNumbered journey — mindset through supplements, then optional deeper reads.
- Beginner stackCreatine + protein + caffeine — order of operations that actually matters.
- Creatine buy guidePlain mono, 3–5 g/day, cost-per-serve without the form theatre.
- Protein powder guideCriteria before brands — cost per 25 g protein.
- Bodybuilding blueprintCut → health pivot → lean bulk once the basics are locked.
- PED culture guideOptional later — risks, bloodwork, legality. Not step one.
- All guidesCreatine, protein, pre, culture — evidence-first reads.
New here?
Don’t overthink the first week.
Show up, lift with a plan, eat enough protein, sleep. The rest of the site is there when you want depth — not when you’re still learning the bar path.