Printable Fitness & Nutrition Cheatsheet

🌟 What’s Included in Your Guide?

You will receive 1 high-resolution, print-ready PDF file containing 4 feature-packed modules across nutrition, supplementation, periodization, and kinesiology:

• Page 1 - Macro Calculator & Energy Balance: Mifflin-St Jeor BMR formulas for men and women paired with Physical Activity Level (PAL) multipliers (sedentary ×1.2 to two-a-day athletes ×1.9), macronutrient allocation strategies for Fat Loss/Cutting (15–25% caloric deficit) and Hypertrophy/Bulking (10–15% surplus), and macro conversions & timing (4 kcal/g protein/carbs, 9 kcal/g fats, 7 kcal/g alcohol).
• Page 2 - Targeted Supplement Stacks: Muscle & Strength Stack (Tier A) with dosages for Creatine Monohydrate (3–5g), Whey/Plant Isolates, Beta-Alanine (3.2–6.4g), and Citrulline Malate (6–8g); Fat Loss & Endurance Stack protocols (Caffeine Anhydrous 3–6mg/kg, L-Carnitine L-Tartrate, Green Tea Extract/EGCG, electrolytes); and Longevity & Recovery guidance for Omega-3s, Vitamin D3+K2, Magnesium Glycinate, Hydrolyzed Collagen, Curcumin, and Ashwagandha.
• Page 3 - Workout Periodization & Training Variables: The Adaptation Continuum (rep ranges, %1RM intensity, rest intervals, and ECC-ISO-CON tempos for Maximal Strength, Hypertrophy, Endurance, and Power), Linear Periodization (LP) vs. Daily Undulating Periodization (DUP) comparison, and an Auto-Regulation Matrix matching RPE (1–10) against Reps In Reserve (RIR).
• Page 4 - Personal Trainer Kinesiology & Anatomy: Major muscle groups & movement (key compound exercises, primary actions, and synergists for Pecs, Lats, Glutes, Quads, Hamstrings, Deltoids), planes of motion & muscle actions (Sagittal, Frontal, Transverse; Concentric, Eccentric, Isometric), and a Postural Deviation Matrix (Upper Crossed Syndrome, Lower Crossed Syndrome, Pronation Distortion/Knee Valgus).

✨ Why You’ll Love It

• Instant Digital Download: Purchase once and gain immediate access to print or save across all your desktop and mobile devices.
• Minimalist & High-Density Layout: Packed with evidence-based formulas, RPE scales, and kinesiology matrices without filler content.
• Gym & Coaching Station Reference: Perfect to keep on your coaching clipboard, pin above your desk, or store in your training binder.
• Paper & Tablet Compatible: Print on standard Letter paper for physical desk reference or import into digital annotation apps like GoodNotes, Notability, or Xodo for iPad/tablet reading.