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.
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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:
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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.
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