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Flex-Pause Training Book - Now available at Amazon and Google Books

Flex-Pause Training book now available Amazon  Kindle and paperback Google Books  Ebook Google Play Audiobook  AI-narrated Build the Athletic Physique That Lasts - Without Letting Training Take Over Your Life Most training programs assume you have time, energy and perfect consistency. Real life doesn’t work that way. Work, family, stress and injuries make it difficult to follow rigid workout routines. When training becomes hard to maintain, progress stalls and eventually stops. Flex-Pause Training is a simple, time-efficient system designed for real life. This system combines rest-pause principles with simple programming to deliver effective workouts in a fraction of the time. No complicated routines. No strict schedules. No wasted effort. Instead of chasing optimal plans that demand more time than you can give, this method focuses on what actually works long term: • Minimal effective training volume • Flexible scheduling • Joint-friendly exercise selection • Sustainable...
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Cutting & Lean bulk meal prep planner (alpha version)

 I´ve been working on a free meal prep planner on google sheets for a while and now reached alpha stage where everything is pretty much working. Testing needs to be done to check that there are no bugs and meal planning is easy enough.


Pulled pork prepared for the week
  • The meal planner calculates estimated calories and macros according to the values you enter.
  • Enter how many days worth of meal prepping you want to do. In the example I entered 7 days of meal prep with 2 training days.
  • Protein target is set 1g/lbs, Fat min. 0.3g/lbs and Carbs 1..2g/lbs. So pretty much according to the standard recommendations. These can be manually adjusted to your need.
  • In the example breakfast is skipped but you can insert numbers to Amount (grams/pcs) column if you want to have breakfast.
  • Meals are pretty much standard what you see in typical meal plans. So nothing new here yet.
  • Lunch is pulled pork tenderloin which can be prepared for the whole week at once. Recipe example videos are in the recipe sheet.
  • Dinner is Salsa chicken which can be prepared for the whole week at once. Recipe example videos are in the recipe sheet.
  • Manually adjust numbers in Amount (grams/pcs) column to hit target macros
  • To enter foods you can manually edit the planning sheet or copy the correct food information from A to F cells from foods sheet to the planning sheet
  • Grocery list counts how much you need for your meal prep. Packing size is different for all. So for example for Cottage cheese packing size might be 200g, 250g or 400g. You´ll have to enter the package size according to what is available at your local stores.
  • Try to hit your calorie target by +/- 50calories and macro targets by +/10gram accuracy


Follow this link and go to "File" and click "Make a copy". Save to your own drive to enable editing.

Cutting & Lean bulk meal prep planner (alpha version)

Play around with the numbers and see for yourself. 


If you have any improvement ideas let me know in the comments below!


Interested in Bodyweight Strength Training?

This one is for those who are interested in practical information in one small package.

Get Guide to Bodyweight Strength Training at Amazon.com

I did my best to gather all the information between these covers so that you can make the best progress possible. It is a textbook with some math. But you can skip the math part and read the best parts. I don't mind!

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