Set up your first week.
Make one meal easy to repeat, keep a useful record and give your week a clear job. With a calculator and a workbook you can keep.
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Three things for your first week.
The training itself, how hard to train and when to add weight, is inside The Earned Physique. This guide gets the rest of your week ready. Start with movements you can already do safely.
This is a starting point, not a promise of results or medical advice. Get qualified instruction for movements you don’t know. Pain, an injury or a medical restriction needs a qualified assessment.
Make one meal easy to repeat.
Start with a meal you already eat. Write down the ingredients and portions. A food scale and the package label make it easier to repeat than “some rice” or “a big scoop”. Use the raw entry for raw weight and the cooked entry for cooked weight.
For each ingredient: your portion ÷ the label’s serving × the amount on the label. Include sauces, oils and drinks.
This doesn’t set your daily calories or protein. One meal and one morning’s weigh-in don’t show a trend. Don’t make up for an off-plan meal with starving or punishment cardio.
Leave yourself a useful record.
Pick one exercise you already do and compare its next two sessions. Write down every set, not just the best one. Log dumbbells per hand. For one-arm or one-leg work, do both sides and write down the smaller rep count. Don’t add the sides together.
Your entries are saved in this browser as you type.
Give this week a clear job.
Before your first session: pick the days you can protect and know where you’ll write things down. During the week: record your sets and make one meal repeatable. At the end: look at what actually happened and pick one thing to adjust.
Missed a session? Do the next one when you’ve recovered. Don’t cram two into one.
Your entries stay in this browser. This guide doesn’t send your notes to us. Browser storage can be cleared, so download a copy to keep your entries or move them to another device. The copy opens without an internet connection, and you can print it.
A free first-week guide from The Earned Physique. Examples are illustrations, not customer results. PrivacyTerms