The AMCA Lifestyle Blueprint.
The ultimate purpose built system.
THE 52 WEEK
TRANSFORMATION SYSTEM.
From Foundation to Mastery - Your Complete Lifestyle Overhaul
PHASE 1: FOUNDATIONS
WEEKS 1 - 8
Build discipline & Structure.
Module 1: Meal Prep Foundations (Released Week 1)
- Why meal prep is non-negotiable for results
- The meal prep system explained (principles not specific recipes)
- How to make wholefoods taste incredible
- Time management and efficiency principles
- Seasoning and flavor mastery
- Storage and food safety basics
Module 2: Meal Prep Foundations (Released Week 3)
- Why meal prep is non-negotiable for results
- The meal prep system explained (principles not specific recipes)
- How to make wholefoods taste incredible
-Time management and efficiency principles
- Seasoning and flavor mastery
- Storage and food safety basics
Module 3: The Discipline Mindset & Daily Systems (Released Week 5)
- Discipline vs motivation (why motivation fails)
- The 3 non-negotiables framework
- Habit stacking and consistency
- Managing work stress and energy
- Sleep optimization for recovery
- The earning philosophy (structure creates freedom)
Module 4: High-Performance Lifestyle Setup (Released Week 7)
- Time-blocking training and meal prep
- Reducing friction/overwhelm
- Social habits (gaming, scrolling, late nights)
- Behaviour loops — how your brain makes decisions
PHASE 2: DEVELOPMENT
WEEKS 9 - 16
Build visible muscle, drop body fat, master the strategic balance.
Module 5: Hypertrophy Science (Released Week 9)
- How muscle actually grows (simplified science)
- Volume landmarks for hypertrophy
- Time under tension and tempo
- Exercise selection principles
- Recovery requirements for growth
Module 6: Macronutrient Understanding (Released Week 11)
- What protein, carbs, and fats actually do
- Why each macro matters for your goals
- How to adjust macros based on progress
- Energy balance and metabolism
- Training around fatigue and work stress
Module 7: Social Life Integration (Released Week 13)
- Alcohol and body composition (the reality)
- Strategic meal placement around social events
- How to enjoy nights out without sabotaging progress
- Restaurant strategies and smart choices
- Recovery from social events
- Managing guilt and all-or-nothing thinking
PHASE 3: MOMENTUM
WEEKS 17 - 24
Separate from everyone else who quit. Elite physique development underway.
Module 8: Advanced Training Techniques (Released Week 17)
- Intensity techniques (drop sets, supersets, rest-pause)
- Weak point targeting principles
- Exercise variation strategies
- Managing training when life gets chaotic
Module 9: Meal Prep Mastery (Released Week 19)
- Efficiency strategies (cooking faster, smarter)
- Batch cooking principles
- Long-term storage and freezing
- Recipe creation frameworks
- Making food you actually look forward to eating
Module 10: Plateau Navigation (Released Week 22)
- Why plateaus happen (normal adaptation)
- Training plateau solutions
- Nutrition plateau solutions
- Mental resilience during slow progress (staying level headed)
- Avoid self-sabotage
PHASE 4: INTEGRATION
WEEKS 25 - 32
This IS your life now. Complete integration. Zero stress.
Module 11: Long-Term Sustainability (Released Week 26)
- Maintenance principles (staying lean year-round)
- Flexible tracking strategies
- Life phase adjustments (work changes, relationships, etc.)
- Mental game of long-term consistency
Module 12: Performance Optimization (Released Week 29)
- How to train after a night out
- Recovery deep dive (sleep, stress, HRV)
- Energy management strategies
- Balancing training intensity with life demands (knowing when to lower volume)
PHASE 5: ADVANCEMENT
WEEKS 33 - 40
Advanced strategies and optimization under my guidance.
Module 13: Advanced Nutrition Strategies (Released Week 34)
- Nutritional periodization concepts
- Bulk/cut cycling principles
- Reverse dieting fundamentals
- Advanced strategies (refeeds, diet breaks)
Module 14: Biofeedback & Recovery (Released Week 37)
- Reading your body's signals
- HRV and sleep quality tracking
- When to push, when to back off
- Recovery optimization
- Supplement fundamentals (what's worth it, what's not)
PHASE 6: MASTERY
WEEKS 41 - 52
Solidify everything learned. Prepare for long-term continuation of coaching relationship.
Module 15: Long-Term Planning (Released Week 42)
- Annual goal setting frameworks
- Bulk/cut cycling for long-term progress
- Injury prevention and longevity
- Training through life changes
Module 16: Continuous Improvement (Released Week 47)
- How to keep progressing year after year
- Setting new goals and challenges
- The value of ongoing coaching
- Community and accountability long-term
- Maintaining your transformation permanently
