By Craig

The exact checklist I give every new client on Day 1.

This is the document I send every single new client before they touch a weight or track a meal. It covers the three things that actually move the needle in the first 30 days: how to structure your training week, how to set up your nutrition without obsessing over every gram, and the daily habits that separate people who get results from people who don't. No fluff, no 50-page ebook you'll never finish. Just the checklist. PDF format, instant access.

My personal macro targets, grocery list, and meal prep system — done for you.

I've been using this system with clients for years. Three documents in one bundle: my macro target calculator (you fill in your stats, it spits out your numbers), my go-to grocery list organized by goal (fat loss, muscle gain, maintenance), and my weekly meal prep template — the exact format I use myself every Sunday. Nothing fancy. Everything practical. If you've been stuck trying to figure out what to eat, this ends that.

Where I send beginners — simple, progressive, zero guesswork.

This is the plan I've handed to more beginners than I can count. Four weeks, three sessions per week, no equipment assumptions beyond a basic gym setup. Each week builds on the last — not because it sounds good, but because that's how the body actually adapts. Every exercise includes coaching notes written the way I'd explain them in person: what to feel, what to avoid, what good form actually looks like when you're not a PT. PDF with printable training log included.

Everything a beginner needs — training, nutrition, supplements — one bundle.

Three documents. One starting point. The kit includes: the 4-Week Intro Training Plan (structured, progressive, explained in plain English), my Nutrition Cheat Sheet (macros, grocery list, meal prep), and a Supplement Basics Guide (what's actually worth buying, what's a waste of money, and what order to prioritize things in). I put this together because most beginners get overwhelmed trying to figure out where to start. This is where you start.

My signature plan — structured, periodized, built around real-world schedules.

This is the program I'm most proud of. Twelve weeks, three phases of four weeks each, designed so that every block prepares your body for the next one. Phase 1 builds your base — technique, consistency, conditioning. Phase 2 increases intensity — heavier loads, shorter rest, more volume. Phase 3 pushes you: peak strength, maximum output, visible results. Comes with a full nutrition framework matched to each phase, a progress tracking sheet, and coaching notes for every single session. This isn't a generic plan. It's the one I'd put my name on — and I did.

My full approach to fueling training — macros, timing, flexible dieting, dining out.

This is everything I know about nutrition, organized into one system. Not a diet. Not a meal plan you follow for 30 days and quit. A system you understand well enough to apply for life. Covers: how to calculate and adjust your macros as your body changes, meal timing around training, how to eat flexibly without wrecking your progress, how to navigate restaurants and social eating, and how to troubleshoot when the scale stops moving. I wrote this the way I explain it to clients — direct, no jargon, no unnecessary science. Just what works and why.