Week 0, before the cutWeek 4 of the cutWeek 8 of the cutWeek 10, the result

The Bruce World Method

I got lean in
10 weeks.

Here's exactly how I did it: sleep, nutrition, and training, ranked in order. The whole method, free.

Get the free guideOr get the Complete Guide

The transformation

Week 0 to week 10

Sleep, nutrition, and lifting heavier than last time. That is the whole method. Drag to compare.

Week 10, the resultWeek 10Week 0, before the cutWeek 0

The Complete Guide

The free guide gets you lean. This keeps you there.

Copy the days I ate, logged to the gram. Skip the macro math and the meal planning. Then hold your maintenance after the cut so you don't rebound.

  • My cut meals, logged to the gram: the exact days I ate. Copy one tonight. No macro app, no meal to plan, ever.
  • The Transition: your insurance against the rebound. It finds your true maintenance so the lean you just built actually stays.
  • Double progression plus two advanced programs (4-day upper/lower and push/pull/legs): the programming a coach charges monthly to write. Run it this week.
  • The full sleep protocol and my exact supplement stack: what I take and when, so you stop guessing.
  • Family dinners and eating out without breaking the cut.
  • My skincare routine, for once the rest is dialed in.
  • Every recipe and update I add later. Free, for good.
$39one-time
payment
Every update free

Months of guessing macros, then a rebound, means cutting twice. My exact days cost $39, once.

See the Complete Guide

60-day money-back guarantee

10 weeks of progress on the Bruce World Method

Contents

What's in the guide

The free guide is the whole method. ★ Complete marks a chapter that is Complete edition only. + More in Complete marks a free chapter the Complete edition goes deeper on.

  • 01

    What is this?

    Who I am and what this guide gives you.

  • 02

    Before You Start

    Who this method is for, who should skip it, and the hard 18+ rule.

  • 03

    Why?

    Getting lean is hard. I can hand you the method. The reason to do it is yours to find.

  • 04

    Getting Started

    The 3 pillars ranked: sleep, nutrition, training. The gear and apps you need.

  • 05

    Sleep

    + More in Complete

    8-9 hours every night. Non-negotiable.

  • 06

    Nutrition

    + More in Complete

    Cut or bulk based on your abs. RMR-based calories, protein and fat targets, and a high-volume food list that keeps you full.

  • 07

    The Transition

    ★ Complete

    Find your true maintenance after the cut so you never rebound.

  • 08

    The Lean Bulk

    + More in Complete

    Maintenance plus a small surplus. Add size without piling on fat.

  • 09

    Supplements

    + More in Complete

    Creatine monohydrate, the one that earns its place. How much, and when.

  • 10

    Training

    + More in Complete

    Two ways to start: a 6-day upper/lower/accessory split or a 3-day full body. Progressive overload, every set and rep laid out.

  • 11

    Skincare

    ★ Complete

    Protect, clean, hydrate. The routine I actually run.

See the Complete edition →

Tools

Free tools built on the method

Try the calculators from the guide. No signup required.

RMR Calculator

Calculate your Resting Metabolic Rate using the Harris-Benedict equation.

Macro Calculator

Get your daily calories, protein, fat, and creatine for a cut or bulk.

Cut Timeline Estimator

See how many weeks your cut will take at the prescribed loss rate.

View all tools →