Skip to content
@gymbully · Coach

Training & nutrition systems

Built for the
ones who show up.

Structured workout programs and easy-to-cook meal guides for fat loss, maintenance, or muscle gain. Pick your goal, follow the plan, keep the progress.

Shop ProgramsBrowse Meal Guides
  • 1-12 month programs
  • 9 meal plans
  • Instant PDF download
  • Built for real life
APP
Beta dropping soon

Be first in the door.

The first wave of beta invites goes to this list. Join now and you get the app before everyone else, plus founding-user perks when it launches for real.

See everything the app does →

Get early access

4+

Workout programs

6+

Meal-plan options

3+

Goals covered

12mo

Longest program

Free tool

Your starting numbers.

Answer a few questions for an accurate daily calorie + macro target (Mifflin-St Jeor / Katch-McArdle). The more you fill in, the sharper it gets: only weight, age and height are needed for an answer.

Units
ft
in
%

Your daily target

2,280kcal / day

≈ 1.0 lb/week fat loss at this intake

1,790

BMR

2,780

Maintenance (TDEE)

Macro split32/43/26 P·C·F

180g

Protein · 32%

245g

Carbs · 43%

65g

Fat · 26%

💡 Add your body fat % for a more accurate (Katch-McArdle) estimate.

See fat-loss guides

An estimate from validated equations (Mifflin-St Jeor, or Katch-McArdle when you add body fat %). These tend to run a little high because most people overestimate their activity. If you land between two levels, pick the lower one. The only truly accurate method: hold an intake for 2-3 weeks, track your weight, and adjust by ~100-200 kcal. Then grab the meal guide that matches your goal.

01

Workout programs

Training with a real plan.

From a 4-week on-ramp to a full periodized year. Every program is structured, progressive, and built to keep you showing up. Choose the runway that fits your commitment.

01

1 Month

3 days / week

Foundation Block

A 4-week full-body block to build the habit, learn the main lifts, and get your body used to training again.

Best for: Beginners, or anyone restarting and wanting a clean on-ramp.

Training split

Full Body AFull Body BFull Body C

Linear progression: add a small amount of weight or a rep each session while form stays clean.

TechniqueConsistencyBase strength
  • 4-week full-body plan
  • Exercise list with form cues
  • Warm-up & mobility routine
  • Phone-friendly tracking sheet
$19one-time
02
Most popular

3 Months

4 days / week

Build Phase

A 12-week upper/lower progression built to add visible muscle and meaningful strength once you've got the basics down.

Best for: Beginner-intermediate lifters ready for a real structured push.

Training split

Upper PowerLower PowerUpper HypertrophyLower Hypertrophy

Block periodization: strength-focused weeks feeding into higher-volume hypertrophy weeks, with a deload built in.

HypertrophyStrengthProgression
  • 12-week upper/lower program
  • Weekly progression targets
  • Deload week built in
  • Exercise swaps for any gym setup
  • Phone-friendly tracking sheet
$39one-time
03

6 Months

5 days / week

Transformation Track

A 24-week push/pull/legs system that cycles strength and hypertrophy phases so you keep progressing without stalling or burning out.

Best for: Intermediate lifters who want a long runway and steady progress.

Training split

PushPullLegsUpperLower

Multiple periodized blocks with planned deloads, autoregulation guidance (RPE), and re-tests to keep adding weight over months.

HypertrophyStrengthConditioning
  • 24-week push/pull/legs system
  • Phase-by-phase progression plan
  • RPE / autoregulation guide
  • Built-in deloads & strength re-tests
  • Nutrition pairing guide
  • Phone-friendly tracking sheet
$59one-time
04
Best value

12 Months

4-6 days / week (scales with you)

Full-Year System

A fully periodized 52-week system that takes you through strength, hypertrophy, and peaking phases: the complete roadmap with everything included.

Best for: Committed lifters who want one complete plan for the whole year.

Training split

Strength blockHypertrophy blockPeak blockRecovery block

Year-long periodization across multiple mesocycles, scheduled deloads and re-tests, plus guidance on adjusting volume as you advance.

StrengthHypertrophyLongevityProgression
  • 52-week periodized system
  • Every phase mapped out in advance
  • Strength, hypertrophy & peaking blocks
  • Deloads, re-tests & recovery weeks
  • Nutrition pairing for each phase
  • Plateau-busting & travel options
  • Priority email support
  • Phone-friendly tracking sheets
$89one-time

Swipe for more →

Programs are general fitness content for healthy adults, not medical advice or a guarantee of specific results. Progress depends on consistency, nutrition, sleep, and recovery. If you have an injury or health condition, check with a qualified professional before starting.

02

Meal prep guides

Eat for your goal, without the guesswork.

Pick your goal, pick your tier. Every guide is built around easy-to-cook meals, clear portions, and food you'll actually repeat. Download it and start today.

01

Lose Fat

Lean Cut Meal Guide

A higher-protein, slightly reduced-calorie approach that keeps you full while you lose fat. Simple meals you can actually repeat on a busy week.

Sample day

  • BreakfastEgg-white & turkey scramble + oats
  • LunchChicken, rice, and a big veg stir-fry
  • SnackGreek yogurt + berries
  • DinnerLean beef tacos in lettuce wraps
$19one-time

The full 4-week fat-loss system: everything you need to stay consistent.

  • 4-week rotating meal plan (no boredom)
  • Weekly grocery lists + prep schedule
  • Restaurant & travel survival guide
  • Full swap chart for every ingredient
02

Maintain & Recomp

Steady State Meal Guide

Hold your weight while slowly improving body composition. Balanced, flexible meals that fit a normal life and social plans.

Sample day

  • BreakfastOvernight oats + whey + banana
  • LunchChicken burrito bowl
  • SnackCottage cheese + almonds
  • DinnerSalmon, potatoes, and greens
$19one-time

The full 4-week flexible system for long-term consistency.

  • 4-week flexible meal plan
  • Weekly grocery lists + prep schedule
  • Flexible-dieting & eating-out guide
  • Full swap chart for every ingredient
03

Gain Muscle

Mass Builder Meal Guide

A higher-calorie, protein-forward approach to support muscle gain and hard training, without forcing down food you hate.

Sample day

  • BreakfastOats, whey, peanut butter & banana
  • LunchBeef, rice, avocado & veg
  • SnackMass-gainer shake + trail mix
  • DinnerChicken thighs, pasta & olive oil
$19one-time

The full 4-week building system with everything dialed in.

  • 4-week rotating muscle-gain plan
  • Weekly grocery lists + prep schedule
  • High-calorie shake & snack playbook
  • Full swap chart for every ingredient

Swipe for more →

These guides are a structured starting point built on general nutrition principles, not medical or individualized advice. Calorie and portion needs vary a lot from person to person. If you're significantly larger or smaller than average, very active, or managing a health condition, treat the numbers as a baseline and adjust your portions to match your progress.

BUNDLE
Best deal

The Transformation Bundle

Pair a full 4-week meal guide with the 3-month Build Phase program: nutrition and training that work together, at a lower price than buying both.

  • Any meal guide (lose, maintain, or gain)
  • The 3-month Build Phase training program
  • Bonus: starter habit checklist
$49$58

The approach

Built to be taken seriously.

No gimmicks, no recycled PDFs, no fake transformations. Just a system that's actually structured, so you can trust what you're following and stay consistent.

Real programming

Structured splits, progression, and deloads: not random workouts thrown together for a post.

Honest nutrition

Simple, repeatable meals with clear portions and swaps. A starting point you adjust to your body.

No hype, no fake claims

General fitness guidance for healthy adults: no miracle promises, no made-up before-and-afters.

Built for real life

Plans you can actually keep on a busy week. Consistency beats perfect every single time.

Instant digital downloadSecure checkout via StripePhone-friendly PDFsBuilt by a real lifter

New here?

Start here.

Three steps to go from scrolling your bio to actually making progress.

01

Pick your goal

Lose fat, maintain, or gain muscle: choose the meal guide that matches.

02

Choose a program

Start with the duration that fits your commitment, from 1 to 12 months.

03

Stay consistent

Follow the plan, track your sessions, and adjust as you progress.

Swipe for more →

SOON
Coming soon

1-on-1 training is coming.

Personal coaching with individual programming, form feedback, and direct accountability isn't open yet. It's in the works. Check back soon.

Coming soon

Gear I actually recommend.

Want me to feature your product? Pitch a sponsorship at lester-sponsors-@blankpages.app.

Soon

Recommended Gear

Vetted supplements, equipment, and apparel, coming soon. No filler, only what I actually use.

Free

The Starter Kit

Not ready to buy? Get the free 3-day meal + training starter to see how everything works, sent straight to your inbox.

  • 3 easy high-protein meals
  • A full-body starter workout
  • The 5 habits that drive 90% of results

The fundamentals

The transformation checklist

Nail these six and progress takes care of itself. Everything I sell is built to make them easier.

  • 1Hit your protein target most days
  • 2Train with a real plan, not random workouts
  • 3Progress your lifts week to week
  • 4Sleep 7+ hours and manage stress
  • 5Prep food so the right choice is the easy choice
  • 6Track honestly and adjust every 2-3 weeks

What people say

Real structure, real consistency.

Sample reviews: replace with real ones before launch

“The meal guide finally made prepping simple. I stopped overthinking food and just followed the plan.”
Sample MemberPlaceholder: replace with a real review
“Having the whole 3-month progression mapped out meant I actually showed up. No more guessing in the gym.”
Sample MemberPlaceholder: replace with a real review
“Easy meals, clear training, no hype. Exactly what I needed to stay consistent for once.”
Sample MemberPlaceholder: replace with a real review

Swipe →

Stay connected

Follow the daily work.

Training tips, meal ideas, and behind-the-scenes. Come say hey.

Instagram@lester_343TikTok@lestero343

Questions

Good to know.

How do I get my guide or program after buying?
Everything is a digital download. After checkout you'll get instant access to a phone-friendly PDF: no shipping, no waiting.
Will these plans work for my exact body?
They're a structured starting point based on general fitness and nutrition principles. Calorie and training needs vary person to person, so treat the numbers as a baseline and adjust portions and weights to match your own progress over the first couple of weeks.
I'm a total beginner. Is this too advanced?
No. The 1-Month Foundation Block and the Starter meal guides are built specifically for beginners, with form cues and simple meals. You can scale up as you progress.
Can I swap foods or exercises I don't like?
Yes. Every meal guide includes a swap chart, and every program includes exercise alternatives for different equipment, so you can adapt without breaking the plan.
Do you offer refunds?
Because these are instant digital downloads, all sales are final once delivered. If something isn't working for you, reach out. I'd rather help you fix it than leave you stuck. [REPLACE with your final refund policy.]
Is this medical or nutrition advice?
No. This is general fitness and educational content for healthy adults. Always consult a qualified professional before starting a new training or nutrition plan, especially if you have an injury or health condition.
Shop Programs