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PDFs you can keep on your phone. Save the ones you’ll actually use.

Getting started

Your First 7 DaysYour first week. The habits, the one rule, the belief. Save

Your Coaching PathwayThe whole journey mapped, where you are and where we’re heading. Save

Nutrition

The Simple Meal GuideHow a day of eating gets built. Read this one first. Save

1,300 Calorie GuideA full sample day at 1,300 calories, done for you. Save

1,500 Calorie GuideA full sample day at 1,500 calories, done for you. Save

1,700 Calorie GuideA full sample day at 1,700 calories, done for you. Save

2,000 Calorie GuideA full sample day at 2,000 calories, done for you. Save

2,300 Calorie GuideA full sample day at 2,300 calories, done for you. Save

2,500 Calorie GuideA full sample day at 2,500 calories, done for you. Save

3,000 Calorie GuideA full sample day at 3,000 calories, done for you. Save

Protein On The Go: TescoWhat to grab in Tesco when you need protein fast. Save

Protein On The Go: AsdaWhat to grab in Asda when you need protein fast. Save

Protein On The Go: Sainsbury’sWhat to grab in Sainsbury’s when you need protein fast. Save

Protein On The Go: AldiWhat to grab in Aldi when you need protein fast. Save

Snacks Under 100 CaloriesReal snacks, real brands, all under 100 cals. Save

Nutrition Made SimpleThe whole food philosophy in one guide. Worth a proper read. Save

Lifestyle

The Sleep GuideFix your nights and the days sort themselves out. Save

The Morning Routine GuideWin the first hour and the day follows. Save

The Weekend GameplanThe plan for Friday to Sunday, where most weeks are won or lost. Save