100% FREE

3 Free Digital Assets

The Fast Food Flip

The Compound Comeback

The Protein Cheat Sheet

5-day fast food meal plans for 3 weight classes, a 7-day progressive overload program, and the top 20 cheapest protein sources ranked by cost per gram. By Asa Luke.

Want the Full 12-Week Program? View Now

The Fast Food Flip

No time to cook? No problem.

5 days of fast food alternatives customized for your weight class. Breakfast, lunch, snack, and dinner — all from places you already eat at. Pick your weight class below.

The Compound Comeback

7-day progressive overload — compound movements only

The Progressive Overload Rule

Every week, increase by ONE of these: +5 lbs, +1 rep, or +1 set. Small jumps compound into massive gains.

Day 1

Push (Chest, Shoulders, Triceps)

Barbell Bench Press

4 x 8

Compound. Flat bench, full range of motion. Start with a weight you can do for 8 clean reps.

Overhead Press

3 x 10

Compound. Standing or seated. Builds shoulder mass and pressing strength.

Dips

3 x max

Compound. Bodyweight or weighted. Lean forward = more chest, upright = more triceps.

Day 2

Pull (Back, Biceps)

Deadlift

4 x 6

Compound king. Hits back, glutes, hamstrings, core. Start light, nail the form first.

Pull-ups / Lat Pulldown

4 x 8

Compound. Full dead hang to chin over bar. Use lat pulldown if you can't do pull-ups yet.

Barbell Row

3 x 10

Compound. Bend at hips, pull to lower chest. Squeeze your back at the top.

Day 3

Legs (Quads, Hamstrings, Glutes)

Barbell Squat

4 x 8

Compound. The foundation. Below parallel or as deep as mobility allows. Keep chest up.

Romanian Deadlift

3 x 10

Compound. Hinge at hips, feel the stretch in hamstrings. Don't round your back.

Walking Lunges

3 x 12 each leg

Compound. Builds single-leg strength and stability. Hold dumbbells for extra load.

Day 4

Rest + Recovery

Active recovery

20-30 min

Walk, light stretching, foam roll. Your muscles grow during rest, not during the workout.

Day 5

Upper Body (Push + Pull)

Incline Dumbbell Press

4 x 10

Compound. Targets upper chest. 30-45 degree incline. Full range of motion.

Weighted Pull-ups / Rows

4 x 8

Compound. Add weight if bodyweight pull-ups are easy. Or do heavy dumbbell rows.

Dumbbell Overhead Press

3 x 10

Compound. Seated or standing. Press from shoulders to full lockout overhead.

Day 6

Legs + Core

Front Squat or Goblet Squat

4 x 10

Compound. More quad-dominant than back squat. Keeps you upright.

Hip Thrust

4 x 12

Compound. Best glute builder. Barbell across hips, drive through heels, squeeze at top.

Hanging Leg Raises

3 x 15

Compound core. Hang from a bar, bring knees to chest (or straight legs for advanced).

Day 7

Full Rest

Complete rest

—

No gym. Eat well, sleep 7-9 hours, hydrate. Take a progress photo. Week 1 done.

The Protein Cheat Sheet

Top 20 cheapest protein sources ranked by cost per gram

Top 20 cheapest protein sources ranked by cost per gram. Budget tiers, swap guide, and 5 rules to spend less and eat more protein.

View the Cheat Sheet

Tier 1 — Under $0.04/g Protein

Lentils (dry)

~$0.01/g

Cheapest protein on Earth. 18g protein per cup cooked. Buy in bulk.

Black Beans (dry/canned)

~$0.02/g

15g protein per cup. Versatile — burritos, bowls, soups, dips.

Eggs

~$0.02/g

6g protein each. Complete amino acid profile. Buy 60-packs at Costco.

Chicken Thighs (bone-in)

~$0.03/g

26g protein per thigh. Cheaper and juicier than breast. Buy family packs.

Peanut Butter

~$0.03/g

8g protein per 2 tbsp. Get natural — just peanuts and salt.

Whey Protein (bulk tub)

~$0.03/g

25g protein per scoop. Buy 5 lb tubs, never single-serve packets.

Tier 2 — $0.04-$0.08/g Protein

Greek Yogurt (large tub)

~$0.04/g

15-20g protein per serving. Always buy the big tub, never single-serve cups.

Ground Turkey (85/15)

~$0.05/g

22g protein per 4 oz. Great for meal prep — tacos, bowls, burgers.

Ground Beef (80/20)

~$0.06/g

20g protein per 4 oz. Buy in bulk, portion and freeze.

Tofu (extra firm)

~$0.04/g

20g protein per block. Press it, season it, bake or pan-fry.

5 Rules — Spend Less, Eat More Protein

Rule 1

Build meals around beans + eggs + chicken thighs. These three cover most of your protein for pennies.

Rule 2

Buy whey in bulk tubs (5 lb+). Cost per serving drops by 40-60% vs. single-serve packets.

Rule 3

Use whole milk for easy protein. 8g per glass. Cheapest liquid protein source.

Rule 4

Large tubs of yogurt, never single-serve. Same product, half the price per gram.

Rule 5

Shop sales, buy bulk, freeze portions. Protein doesn't expire if you freeze it the day you buy it.

Want the Full 12-Week Program?

Progressive overload periodization, full nutrition plan, and tracking. One-time purchase, lifetime access.

View Fitness Program — $29.99