Free Resources | Balanced Body Blueprint (B³)
Science-Based Tools to Help You Transform Your Body, Mind & Lifestyle
Welcome to your B³ Free Resource Library — a collection of evidence-based guides designed to help you build discipline, burn fat, gain muscle, and live healthier using proven methods.
These resources are 100% free, designed using the latest research from ACSM, NSCA, and ISSN principles — and built to support beginners, intermediate lifters, and anyone wanting to take control of their fitness.
Browse below and tap any resource to learn more or download the PDF version.
B³ Protein Cheat Sheet
Learn exactly how much protein you need daily, plus high-protein food lists and simple strategies to hit your goal.
Macro Starter Guide
Your complete guide to setting calories, protein, carbs, and fats using science-based macro principles.
7-Day Discipline Challenge
Build consistency and momentum with a 7-day habit system designed using behavior psychology.
Home Fat-Loss Workout Guide
No equipment? No problem. Burn fat and build strength at home with evidence-based workouts.
Walking for Fat Loss Guide
Learn how daily steps and NEAT can dramatically increase your calorie burn without fatigue.
Fat-Loss Food List
The foods that keep you full while losing fat — backed by satiety and energy density research.
Beginner Gym Blueprint
A full-body, science-based beginner workout routine to build strength, confidence, and momentum.
Ready for a complete plan built around your goals?
I help men & women get lean, strong, and confident with custom training, tailored nutrition, and daily accountability.