• Long-lasting changes take TIME. (1:08)

• Laying out the blueprint on how to do this right and get in shape for summer over the next 90 days!

• Month one:

• • Fix your why. (7:45)

  • Start lifting. (12:11)

  • Prioritize sleep. (15:27)

  • Eat without distractions. (17:23)

  • Avoid processed foods. (17:55)

  • Hit water targets. (19:40)

  • Don’t weigh yourself. (21:18)

• Month two:

• • Aim for protein targets. (22:40)

  • Track all your food. (24:45)

  • Track your steps. (25:19)

  • Track weight and body fat. (27:11)

• Month three:

• • Cut or bulk depending on goals. (28:54)

  • Add steps. (29:24)

  • Increase training volume. (32:04)

• Ways to know you’re doing things right. (33:13)

Related Links/Products Mentioned

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• Mind Pump #2257: Why Hitting Fitness Goals Is A Bad Idea

• Mind Pump #2102: Maximizing Athletic & Cognitive Performance With Dr. Stephen Cabral

• The Myth of Optimal Protein Intake – Mind Pump Blog

• Mind Pump #2160: Macro Counting Master Class

• Mind Pump #2287: Bodybuilding 101- How To Bulk And Cut

• Mind Pump #1897: Why Phasing Your Workouts Is So Important & How To Properly Switch It Up

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Dr. Stephen Cabral (@stephencabral) Instagram