How a 65kg lad who couldn't fill out an XS used a 6-day split and a 2,800-calorie system to put on visible size in 90 days, without steroids, force-feeding, or a single minute of cardio.
100% free. No card, no upsell. The exact system I use with every coaching client.
You skip breakfast because food before 11am makes you feel sick. You coast through lunch, smash a big dinner, feel stuffed, and use that fullness as proof you eat plenty. You've looked the same for two years despite going to the gym three or four times a week and you blame genetics for all of it.
If you actually tracked your food for one week you'd see a number between 1,400 and 1,800 calories. Your body has never once been given enough to build with. I know because I tracked mine at 19 and the number was 1,600, and I'd been calling it "eating loads" for three years.
Because a medium hangs off you like a curtain and an XS at least makes it look like something's there. You pick clothes based on what hides the fact your arms haven't changed since you were sixteen.
A family member, a mate, a passing comment they forgot five minutes later. You laughed it off. It's been sitting in the back of your head ever since, quietly fuelling the idea that you're "just built this way."
You smash a massive plate at 7pm, feel stuffed, and that fullness becomes your evidence. Except fullness is not the same as a surplus and one meal doesn't undo 16 hours of barely eating.
No programme, no progression. You walk in, do chest and curls, skip legs, get a pump, and leave feeling productive. That pump feels like growth. It's blood in a muscle that will look exactly the same next month.
Not tips from Reddit. The complete set-by-set, meal-by-meal system I built after years of getting it wrong, and the same one I hand to every coaching client who shows up looking like I used to.
Chest/Bi, Back/Tri, Shoulders/Legs, done twice, rest Sunday. 2 working sets, 6 to 8 reps, every set to genuine failure. Every exercise listed, every progression rule explained.
How to go from 1,600 to 2,800 calories without feeling sick. The 4-meal framework, a 550-calorie shake you can drink in two minutes, and your exact calorie and protein targets by bodyweight.
Creatine at 5g a day (£15 for three months) and whey when food isn't enough. That's the foundation. D3, Zinc, and Magnesium are covered inside but only after your food is sorted.
Most lads quit right when results are about to show because they changed everything on Day 1 and burned out by Day 20. This phases habits in across three 30-day blocks so nothing overwhelms you.
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