01Basics
The foundation for structured strength training: from technique and exercise selection to planning.
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E-book
Daily Routine & Maintenance
The workbook
Your workbook for daily life after a diet, a bulk, or a recomposition: structure for eating and training in daily routine, plus handling restaurants and social events.
- 28 pages
- 8 chapters
19.90€Your purchase keeps countingWith your order you get a personal code.If you later get a bundle or the Complete Library, the price of this e-book counts in full. You only pay the difference.If you start coaching, the amount comes off your first month.The code is valid for 12 months from the purchase and can be used once.
Right after payment you get an email with your invoice and the download link. Read the PDF on your phone, tablet or computer, or print it. The link works for 7 days and up to 5 downloads, so save the file straight away.
What this is about
Your daily routine starts now.
A diet or a bulk ends. Your daily routine carries on.
Whether it's a diet, a bulk, or a body recomposition, at some point the planned period is over. What happens afterwards decides more about your result than the period before it. This workbook picks up exactly at that point.
- Maintenance Phase
- Meal Prep
- Weekly Planning
- Restaurants & Events
“The result doesn't show during the phase, but after it.”
What’s inside
8 chapters, 28 pages.
- 01Pages 3 to 4
Getting Started
The transition from diet, bulk, or recomposition into daily routine
- 02Pages 5 to 9
Maintenance Phase
Recalibration, the psychology of letting go, when to go back into a diet, bulk, or recomposition
- 03Pages 10 to 12
Meal Prep Basics
Batch cooking, storage, equipment
- 04Pages 13 to 15
Weekly Planning
Templates and a system for daily routine
- 05Pages 16 to 18
Recipe Building Blocks
A modular principle instead of rigid recipes
- 06Pages 19 to 21
Restaurants and Eating Out
Decision-making help for each situation
- 07Pages 22 to 24
Social Events and Celebrations
Without jeopardising your result
- 08Pages 25 to 27
Conclusion
What stays from this workbook · anchoring it permanently in daily routine
A look inside
This is what it looks like.
Three real pages from the workbook: getting started in daily life, step by step and the weekly grid to fill in.
The first weeks
How to approach the first few weeks.
01
Recalibrate calories & training
Especially after a diet or bulk: bring calories and training to a realistic maintenance level. Usually only a small adjustment after recomposition.
02
Watch the trend, not individual days
Assess weight and energy over several weeks, not by reacting day to day.
03
Don't slip back into old patterns right away
Deliberately build a stable routine before exceptions become the rule again.
Your daily routine is where the plan has to work.
Cheaper in the bundle
Nutrition Bundle
Daily Routine & Maintenance together with Diet and Body Recomposition.
Or all six e-books at once: Complete Library for €89.90 instead of €119.40.View the library
Premium CoachingAll e-books are included free in Premium Coaching.View coachingMore e-books
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