Free Resources

Download Instructions for PDF:
Right click on the below links, click “Save Target  As” OR left click and simply read from your browser. You need the Free Acrobat Reader to view the PDF files.

Measure Your Body-Mass-Index (BMI):
Know Your BMI for Men and Women

Calculate Your Calorie Needs:
Basal Metabolic Rate (BMR) Calculator

Calculate Your Body Measurements:
Ideal Body Measurements Calculator

Sean Nalewanyj book (PDF):


8 Things You Must Do To Build Maximum Muscle

Vince Delmonte book (PDF):
Insane Muscle Gain: Avoid The Top 20 Ways To Screw Up In The Gym

Will Brink Cookbook (PDF):
Tasty Fat Loss and Muscle Gaining Recipes

Marc David book (PDF):
19 Secrets To Build 5 Lbs. Of Muscle In 28 Days Or Less

Hayden Houlton Training Journal (EXCEL):
Hayden’s Mass Gain Training Journal