Six Month Transformation Guidebook + Complementary Cookbook & Nutrition Guide

This product automatically comes with a complimentary High Protein Cookbook & Nutrition Guide!

Emily Bobrowsky's Six Month Transformation Guidebook is a 202-page interactive digital guidebook with easy to navigate, clickable pages and chapters that contains everything you need to succeed all in one place, with 182 uniquely planned workout days, exact instructions to follow with printouts, and a day-by-day follow-along workout schedule that is sure to keep you on track. Skip the subscriptions and apps with your own personal digital books that can be downloaded straight to your device's built-in digital library within minutes!

Each of the workouts is designed to create the greatest results in under 1 hour and 30 minutes of lifting, 4-6 days per week (5 days per week on average), with no repeat workouts.

This guidebook focuses on compound lifts to optimally grow the lower body while simultaneously working to keep the waist small and upper body toned, yet strong. This guidebook also focuses heavily on gaining strength progressively while avoiding many popular exercises that don't produce optimal results.

This guidebook is designed for use in a weightlifting gym. Apartment, condominium, and other public complex gyms or home gyms are compatible as long as free-weights or dumbbells, a pull-up bar, a bench or knee-level surface, and either a cable machine or resistance bands that can be anchored are available for use. 

INCLUDED IN THE GUIDEBOOK, FROM START TO FINISH:

Printouts including a measurements tracking sheet (see photo 6; updated once per month), workout tracking sheets (see photo 5; one for each month), and a dailies creation list (see photo 4; method for achieving daily goals and building habits for long-term success).

Step-by-step instructions before you begin, in preparation for the upcoming six months (see photo 3).

182 unique workout days, with no repeat workouts that can easily be navigated to without endless scrolling. Simply click the current day that is being worked on.

Abs workouts on every upper body and active rest day that alternate every month, progressively getting more advanced. Each exercise is properly demonstrated through illustration and explained thoroughly.

Lower body workouts 2 days per week that are designed for optimal results. 

Upper body workouts averaging 3 days per week split between 2 groups; back & biceps (pull) and shoulders, chest, and triceps (push). 

Form and set-up details for exercises.

Simple and easy-to-understand guides on the principles of lifting, warm-ups, soreness, progressive overload, and Q&As. 

A complimentary High Protein Cookbook & Nutrition Guide that includes the following:

Both US Customary (cups, spoons, pounds) and Metric (ml, g, kg) units.

Customizable templates to fit your dietary needs: Gluten-Free  ( GF ), Dairy-Free ( DF ), Sugar-Free ( SF ), Vegetarian ( Vgtrn ), and Vegan ( V )

Recipes that contain nutritional breakdowns that include calories, protein, fat, and carbohydrates with specific products used to calculate each breakdown. Treats and Take-Alongs contain the above calculations, including sugar content. Marinades, seasoning blends, dips, sauces, and dressings contain the above calculations, including sugar and sodium content. 

Instructions on how to create a Dailies List, which includes planning daily goals around meal frequency, protein intake, water intake, sleep consistency, and other personalized goals.

Build Your Own Guides on highly customizable recipes such as Smoothie Bowls (guide to bright color combinations, flavors, and toppings) and Burrito Bowls (guide to healthy bases, toppings, and homemade sauces).

Preparation, Cooking, and Seasoning Guides for chicken, steak, seafood, vegetables, fruits, and herbs with nutritional breakdowns on all types of meat and seafood.

Recipe Templates so that each recipe can be customized 10+ different ways and/or to fit dietary needs.

A Nutrition Guide that includes caloric intake, why we don’t do fad diets or “bulking and cutting,” gaining weight, and losing or maintaining weight while optimally building muscle without gaining body fat, and without counting calories. The nutrition guide also includes information on macronutrients and micronutrients, the author's personal diet example, and step-by-step guidelines to creating the Dailies List.

10+ Grab & Go Protein Snacks

20+ Marinades & Seasoning Blends 

20+ Dips, Sauces, and Dressings

10+ Treats & Take-Alongs

40+ Breakfast & Brunch Recipes and Templates

75+ Entrée Recipes and Templates

See full details on the High Protein Cookbook & Nutrition Guide product page!

*All sales are final and no refunds will be issued due to the nature of this product.