Image 1 of 1
Image 1 of 1
Image 1 of 1
Image 1 of 1
Stop eating blind. Start building the body you actually want.
Most people have been in the gym for years and still have no idea what they're eating or why it's not working. The Macro Manual changes that.
This is your complete, no-fluff nutrition blueprint — the same framework TJ Freeman used to go from 195 lbs to 225 lbs of lean muscle. You'll learn exactly how calories and macros work, how to calculate your personal numbers, and how to set up your diet for your specific goal — whether that's cutting fat, building muscle, or doing both at the same time.
What's inside:
The Energy Balance Equation — why every diet that's ever worked follows the same law, and how to use it on purpose
Macros broken down — what protein, carbs, and fat actually do in your body and how much you need for your goal
Your exact numbers — step-by-step formulas to calculate your TDEE and set your personal calorie and macro targets
Diet phases explained — lean bulk, cut, recomp, and mini-cut cycling — what each is, when to use it, and how to run it
Practical setup — tracking apps, meal timing, hydration, the $10 kitchen scale that changes everything
Quick Reference Cheat Sheet — one page with every target, adjustment, and troubleshooting sign you need
No supplements. No magic. Just the math — and the plan to finally make it work.
Instant download. 13 pages. Start tonight.
Stop eating blind. Start building the body you actually want.
Most people have been in the gym for years and still have no idea what they're eating or why it's not working. The Macro Manual changes that.
This is your complete, no-fluff nutrition blueprint — the same framework TJ Freeman used to go from 195 lbs to 225 lbs of lean muscle. You'll learn exactly how calories and macros work, how to calculate your personal numbers, and how to set up your diet for your specific goal — whether that's cutting fat, building muscle, or doing both at the same time.
What's inside:
The Energy Balance Equation — why every diet that's ever worked follows the same law, and how to use it on purpose
Macros broken down — what protein, carbs, and fat actually do in your body and how much you need for your goal
Your exact numbers — step-by-step formulas to calculate your TDEE and set your personal calorie and macro targets
Diet phases explained — lean bulk, cut, recomp, and mini-cut cycling — what each is, when to use it, and how to run it
Practical setup — tracking apps, meal timing, hydration, the $10 kitchen scale that changes everything
Quick Reference Cheat Sheet — one page with every target, adjustment, and troubleshooting sign you need
No supplements. No magic. Just the math — and the plan to finally make it work.
Instant download. 13 pages. Start tonight.