The Bruce World Method

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

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 0, before the cut
Week 0Week 10

The Complete Guide

$39

one-time
payment

Every update free

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 three advanced programs (4-day upper/lower, push/pull/legs, and a 5-day glute-focused split built for women): 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.
  • The Hair Loss chapter: the protocol I run to keep mine, and when to start.
  • Every recipe and update I add later. Free, for good.

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

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.

  • 12

    Hair Loss

    ★ Complete

    The only two treatments with real evidence, and the protocol I run to keep mine.

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 →