2832: The Exact 90-Day Blueprint to Transform Your Body (Diet, Training & Cardio Broken Down Week by Week)

Stop winging it. Sal, Adam & Justin lay out the exact week-by-week blueprint they used with real clients to produce dramatic results in 90 days — covering what to eat, how to train, and how to structure your cardio so nothing is left to guesswork. Whether your goal is fat loss, muscle gain, or both, this episode gives you a complete, no-fluff action plan you can start today.

0:00 Intro

2:15 Why 90 Days Is the Perfect Target (and Why 30-Day Challenges Are Useless)

3:42 Week 1–2: Track First, Change Nothing — The Setup Phase

5:05 The Most Common Diet Mistakes Coaches See When Clients Start Tracking

6:39 The One Dietary Change That Fixes Almost Everything: Hit Your Protein

8:52 Why 1g of Protein Per Pound of Target Body Weight Is Optimal

11:03 Weeks 3–8: Build the Habit — Whole Foods, Consistent Protein, Feed the Body

13:07 Weeks 9–12: Adjust Calories Based on Your Goal (Cut or Bulk)

14:02 The Training Plan: 3 Days a Week of Strength Training, Broken Into 3 Phases

16:33 Phase 1 (Weeks 1–4): High Reps, Practice the Movement, Build the Habit

17:10 Phase 2 (Weeks 5–8): Go Heavier, Drop to 8–10 Reps

17:45 Phase 3 (Weeks 9–12): Heavy Compound Lifts, Low Reps, See How Strong You've Gotten

18:47 Why Compound Lifts Beat Isolation Work Every Time

19:13 The Most Underrated Training Tip: Longer Rest Periods = More Muscle

21:31 Cardio: Ditch the Treadmill, Just Hit 10,000 Steps a Day

2832: The Exact 90-Day Blueprint to Transform Your Body (Diet, Training & Cardio Broken Down Week by Week)

About this Episode

Hosts & Guests

More from Mind Pump: Raw Fitness Truth

2846: Why People Quit Personal Trainers (And Whether AI Can Replace Them)

2845: Full Body vs. Push Pull Legs - Which Split Builds More Muscle?

2844: You're Destroying Your Bones Without Knowing It, Here's the Fix

2843: The Newbie Gains Hack That Works After Years of Training