The 90-Day Blueprint to Transform Your Body (Broken Down Week by Week) | Mind Pump 2832

Stop winging it. Sal, Adam & Justin lay out the exact week-by-week blueprint they used with real clients to produce dramatic results in 90 days covering what to eat, how to train, and how to structure your cardio so nothing is left to guesswork. Whether your goal is fat loss, muscle gain, or both, this episode gives you a complete, no-fluff action plan you can start today. Hey, real quick if you've been looking for a structured program to run alongside everything we're talking about today, we just launched Maps Push Pull Legs. There's a men's version and a women's version programmed differently, because they should be. Right now it's 40% off, and if you grab it during the launch window you also get three days of live coaching with one of our coaches, plus a free supplement guide. Go to https://mapsPPL.com and use the code PPL at checkout. Today's episode is also brought to you by Vuori. If you haven't tried their stuff yet seriously, what are you doing. It's the best athleisure wear on the market. It looks clean enough to wear to work, it holds up in the gym, and it lasts. We've got you the best discount you'll find anywhere 20% off at https://vuoriclothing.com/mindpump. No code to receive 20% off your first order. Mind Pump Store https://Mindpumpstore.com 0:00 Why 90 Days Is the Perfect Target (and Why 30-Day Challenges Are Useless) 1:27 Week 1–2: Track First, Change Nothing — The Setup Phase 2:50 The Most Common Diet Mistakes Coaches See When Clients Start Tracking 4:24 The One Dietary Change That Fixes Almost Everything: Hit Your Protein 6:37 Why 1g of Protein Per Pound of Target Body Weight Is Optimal 8:48 Weeks 3–8: Build the Habit — Whole Foods, Consistent Protein, Feed the Body 10:52 Weeks 9–12: Adjust Calories Based on Your Goal (Cut or Bulk) 11:47 The Training Plan: 3 Days a Week of Strength, 3 Phases 14:18 Phase 1: High Reps, Practice the Movement, Build the Habit 14:55 Phase 2: Go Heavier, Drop to 8–10 Reps 15:30 Phase 3: Heavy Compound Lifts, Low Reps, Max Strength 16:32 Why Compound Lifts Beat Isolation Work Every Time 16:58 The Most Underrated Training Tip: Longer Rest Periods = More Muscle 19:16 Cardio: Ditch the Treadmill, Just Hit 10,000 Steps a Day 📚 Free Mind Pump Guides: Fat Loss Guide: https://www.mindpumpmedia.com/how-to-lose-fat?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID Hardgainer Guide: https://www.mindpumpmedia.com/hardgainer-guide?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID Squat Like a Pro: https://www.mindpumpmedia.com/how-to-squat-like-a-pro?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID Flat Tummy Guide: https://www.mindpumpmedia.com/flat-tummy-guide?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID More at: https://www.mindpumpmedia.com/free-resources?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID Take the guesswork out of your training and follow a proven program designed by Mind Pump. https://www.mindpumpmedia.com/maps-fitness-products?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID 📱 Other Channels: Mind Pump Clips: https://www.youtube.com/@MindPumpClips Mind Pump TV: https://www.youtube.com/@MindPumpTV Elite Trainer Academy: https://www.youtube.com/@EliteTrainerAcademy