BRAINS & GAINS

Two editions:

Brains & Gains is designed to be flexible to fit your semester workload. As such, there are two editions of the program: the Brains edition and the Gains edition. I wanted you to have the flexibility to work out 2 days a week to 6 days a week depending on how much time your school work would take up each semester.

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(Discount code on the first page of the program)

About the program:

Brains

Written for semesters with heavier workloads when you won’t be able to spend as much time in the gym. It gives you the option to workout 2-4 days per week. This is a full body split program.

Gains

Written for semesters where you have a lighter workload and want to focus more on getting Gains. It gives you the option to workout 4-6 days per week. This is an upper/lower/focus split program.

While the exercise sections are different, the nutrition, sleep, and stress sections are the same.

Buy one, get the other 70% off!

Contents

Unlike most fitness programs, this program incorporates all FOUR pillars of health: exercise, nutrition, sleep, and stress. Click on an ebook to view a preview of the pages and the full table of contents.

• EXERCISE:

  • Resistance training: This workout program is composed of three phases: strength, hypertrophy, and performance. Depending on whether you select the Brains edition or the Gains edition (see above), you will workout either 2-4 days per week or 4-6 days per week. These workouts are built around using barbells, dumbbells, and a bench.

  • Study Enhancers: use movement to boost your memory retention, cognitive power, and focus to make studying easier!

  • Vacation Workouts: Going somewhere for Spring Break and won’t have access to the gym or just don’t want to worry about making time for a full workout? The vacation workouts are included specifically to help you stay on track but still enjoy your much deserved vacation.

  • Finals Week Workouts: Workouts designed specifically for crunch time. These workouts take less time to help you maximize study time while employing specific workout techniques to maximally boost cognitive function and memory retention so you can get the best grades possible.

  • Dumbbells and Demos: All workouts have dumbbell alternatives so if you only have dumbbells, you can do this program! There are also video demonstrations of every single exercise linked in the eBook.

• NUTRITION:

  • Calorie plan: There are different example calorie undulation plans for different goals: fat loss, building muscle, reverse dieting, etc.

  • Recipes: I included some of my favorite go-to recipes for living healthy on a student budget with minimal access to cooking equipment. Most recipes include vegan substitutions where applicable!

  • Tips for Students: including my Top 18 Tips to Eat Healthy on a Budget, my Healthy Guide to the Dining Hall, and more!

  • Food for Brains & Gains: my guide to the best foods and supplements to boost performance in the gym and your cognitive power.

• SLEEP & STRESS:

  • Science: A breakdown of how sleep and stress can majorly impact not just your health but also how easy it is to achieve your aesthetic goals. A full explanation of why you absolutely can not ignore these two factors if you want to look and feel great now AND still kick ass when you’re 80.

  • Plan: A plan to gradually improve your sleep quality and stress levels during the semester and to continue to do so until you have achieved your best sleep and minimized unnecessary stress.