2832: The Exact 90-Day Blueprint to Transform Your Body (Diet, Training & Cardio Broken Down Week by Week)

In this episode of Mind Pump, hosts Sal DiStefano, Adam Schafer, and Justin Andrews unveil a comprehensive 90-day blueprint to transform body composition through a structured approach to diet, strength training, and daily movement. The program is broken into three distinct phases: weeks 1–2 focus on tracking current habits without changes to establish an accurate baseline; weeks 3–8 emphasize consistent protein intake (1 gram per pound of target body weight) using whole foods, with optional shakes to bridge gaps; and weeks 9–12 involve adjusting calories based on goals—cutting for fat loss or increasing for muscle gain. The strength training component follows a three-phase progression: high-rep (12–15) for technique and consistency, moderate-rep (8–10) for strength development, and low-rep (6) for maximal strength and muscle growth, all centered on compound lifts with extended rest periods (3–4 minutes). Cardio is minimized, with a focus on increasing daily steps by 2,000 per phase to reach 8,000–10,000 daily. The episode promotes a new program, MAPS PPL, with gender-specific programming, 40% off via code PPL, and bonus coaching and supplement guides. The hosts stress consistency, self-awareness, and long-term habit formation over quick fixes.