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South African prices in rand.
Starter Guide to Lifting
Walk into any gym with a plan. · 17-page PDF
- 8-week, 3-day beginner plan
- How-to guides for all 12 exercises
- First-session checklist and gym basics
- Logbook and home-workout swaps
Lean Bulk: Diet & Training
Add muscle, not a belly. · 19-page PDF
- Work out your exact calories and protein
- 2 full meal plans (≈2,850 and ≈3,350 kcal)
- 12-week, 4-day upper/lower program
- Weekly check-in table to adjust as you go
Fat Loss Blueprint
Lose fat without starving. · 17-page PDF
- Your deficit, worked out step by step
- 2 meal plans (≈1,600 and ≈2,150 kcal)
- Eating windows: 16:8, 14:10 or 12:12
- 8-week, 3-day program plus a step plan
Meal Prep That Isn't Boring
Cook twice, eat well all week. · 22-page PDF
- 15 high-protein recipes with macros
- 8 spice mixes and 8 sauces
- Oven, air fryer and stove times
- 2 full prep weeks with shopping lists
The Complete BNG Library
All four guides in one download. Start lifting, build size, lose fat and actually enjoy your meal prep.
- Starter Guide to Lifting
- Lean Bulk: Diet & Training
- Fat Loss Blueprint
- Meal Prep That Isn't Boring
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Guides are general fitness and nutrition information, not medical advice. See our delivery and refund policies.