The Minimal Effective Dose | Matt DiRico

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Level Up Transformation Program

Getting Started

Key Resources Explained
Your Workout Program Explained
Client Expectations
Client Roadmap

Nutrition Part 1: Energy Balance

Energy Balance
Macronutrients
Micronutrients

Nutrition Part 2: Food Selection

Lean Lifestyle Mindset (WATCH THIS)
Calorie Density
Grocery Guide: The 80% Foods
Grocery Guide: The 20% Foods
Top Foods to Avoid
Meals for a Lean Physique

Nutrition Part 3: Calorie Tracking

MyFitnessPal
Inputting Your Calories & Macros into MyFitnessPal
Tracking Calories with MyFitnessPal
Creating Meals in MyFitnessPal
Mindset For Nutrition
Troubleshooting

Nutrition Part 4: Calorie Adherance

Intermittent Fasting
Strategic Snacking
Avoiding Trigger Foods
Liquid Calories
Staying Hydrated

The Perfect Training Program

Optimal Training Frequency
Training Styles
Metrics Driven Progression
Best Rep Ranges For Building Strength & Muscle
Tracking Progress
The Minimal Effective Dose

Cardio, Stretching & Mobility

The Power Hour
Pre-Workout Mobility Exercises
Mobility Routine

Personal Development

Goal Setting
Reading List for a Success Driven Life

Fitness Investments

Supplementation

Lifestyle Balance

Lean Guide to Alcohol
The Lifestyle Approach to Fat loss: Weekly calorie targets

Health Optimization

Limiting Endocrine Disruptors
Soaps & Detergents
Water
Cookware

Bonus Resources

Full Day of Eating & Training Vlogs
Join the Discord Community!

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The Minimal Effective Dose

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