Get bigger, faster, harder to beat. Check off your work, build your streak, level up. Tap a phase to see your week.
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📸 Progress Photos
Take photos to see your gains! Front, side, and back — same spot, same light, relaxed + flexed. Do it
Day 1, after Phase 2 (Jul 26), and on the last day (Aug 18). The scale lies; photos don't.
🍴 Eat To Grow
🔥
~3,200
calories on training days (~3,000 rest)
🥩
140–160g
protein — some at every meal
💧
Lots
water — pale pee = good
😴
9–10 hr
sleep — when muscle is built
💪
3–5g
creatine daily (if doctor says OK)
The 4 food rules
Eat something with protein every ~3 hours.
Always refuel right after lifting or practice — shake + banana, or chocolate milk.
Wall ball 4–5x a week, 15 min — strong hand AND off hand. Plus your GLE Defensive Midfield Blueprint
drills 3–5x a week: ground balls, takeaway checks, footwork. Do it on lighter days or mornings.
This is YOUR plan, Beamer. Beat last week, every week. 💪 (Full details version is with Dad.)