Onboarding Steps
Phase 1: Priming For Success
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*1st day of the program* - Why are you here? (4:09)
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Actions > goals (6:29)
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What are macros? (9:11)
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Why are we tracking macros? (5:04)
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MyFitnessPal (MFP) setup (7:53)
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How to track macros (MFP) and weigh food - Example 1 (8:11)
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How to track macros (MFP) and weigh food - Example 2 (13:41)
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Just track your macros - that's it! (4:42)
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How to track food when food scale and MFP data is not available - ChatGPT (10:00)
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The biggest mistake people make when tracking macros - avoid this (7:05)
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Gamify the process - have fun (2:04)
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Macros are not forever (3:13)
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Learning Mindset - be a sponge (2:36)
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Next Steps (0:48)
Phase 2: Pursuing my Prime
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Let's hit the ground running (1:48)
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Full-Body workout split (9:26)
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Progressive Overload (7:36)
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Rate of Perceived Exertion (RPE) / RIR (7:33)
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How to know exactly how much weight to lift (7:20)
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Metabolism - how we calculate your macros (3:48)
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Nutrition Plan: Cut, Bulk, Maintenance, Reverse Diet (27:27)
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Important data (9:01)
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Prep your surroundings/environment (8:23)
Phase 3: Prime Mindset
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Buckle up (4:19)
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Leveling expectations (6:09)
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Your emotions are wrong (7:56)
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How to make the best choice every time (11:13)
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Why "just get started" is bad advice (6:13)
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Why you lack motivation (dopamine) (12:58)
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What if I fail? (solution to anxiety) (9:39)
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Opposite Action (solution to laziness) (11:07)
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Awareness - (solution to cravings) (9:09)
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Meditation (try this) (11:29)
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Zoom out the timeline (perspective) (6:07)
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Subconscious beliefs (ego) (12:44)
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You are not your future self (7:38)
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Slow down to go fast (7:37)
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Get used to the struggle (5:10)
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Let's have fun (3:16)
Phase 4: In my Prime
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Congratulations - give yourself some credit (2:42)
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Building a lifelong foundation - keep your gains (4:30)
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Success is not linear (4:11)
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Preventing burnout (6:12)
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Setting new goals - staying inspired (10:30)
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Dealing with plateaus (4:25)
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Your legacy - inspiring others (6:15)
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Flexibility for life's seasons (6:54)
