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Movie Star Body Commencer
Bonus Modules

Bonuses for
life.

Five modules designed to accelerate your fat loss, build the perfect neck and traps, recomposition strategies, the lean bulk protocol, and the most powerful mindset drill I've ever used.

Bonus 01

The Fat Loss
Accelerator.

Short, sweet and highly actionable. The strategy you will be implementing to maximize fat loss on this 12-week program — and for life.

The goal is to ensure your daily calorie burn is exactly where it needs to be: about 15-16 calories per pound of bodyweight. This ensures that every 3 weeks you can drop a minimum of 1% body fat.

The answer is walking 10k.

10,000 steps adds significantly to your daily calorie burn. Roughly 5 miles or 8km. For an 80kg person: 80 × 8 = 640 calories burned.

Break it up: 20-30 minute walk in the morning, 20-30 at lunch, 30 in the evening. Or throw on a podcast and go for a 1-2 hour walk.

Monday
Lift + 8-10k steps
Tue
Treadmill incline workout
Wednesday
Lift + 8-10k steps
Thu
10k steps
Fri
Lift + 8-10k
Sat
Treadmill incline
Sunday
10k steps
Bonus 02

Neck &
Traps.

The missing link to looking like a movie star. You can have all the muscle in the world, but if your neck and traps are lacking, it's going to throw off your whole physique.

Your neck is a force multiplier. If you add a little size so it's thicker, your face looks more masculine, your physique looks bigger and more powerful.

Think Brad Pitt in Fight Club — 155-160 lbs but looks much bigger. The neck and traps, my friend.

The Movie Star Neck Routine

Once per week, end of Friday workout

10 lbs× 20
15 lbs× 20
20 lbs× 15
25 lbs× 15

Perform neck curls and reverse curls at each weight. Don't push too close to failure. When you hit the top end of the rep range, increase weight next week.

Bonus 03

The Recomp
Strategy.

The recomp works best when you're already lean — around 8-10% body fat. At a certain point, staying in a 400-calorie deficit makes it harder to gain muscle and strength consistently.

When you get very lean in a deficit, insulin sensitivity increases and nutrient partitioning improves. All kinds of anabolic receptors get up-regulated.

Saturday → Wednesday
400 cal deficit

Five days. Tighten up and get leaner. Just over half a pound of fat loss.

Thursday & Friday
400 cal surplus

Anabolic rebound. Replenish before the Friday workout. Continue the muscle building nutrition day of.

For 180 lbs: 180 × 15 = 2700 maintenance. Deficit days = 2300. Surplus days = 3100. Increase calories predominantly from carbs (+100-150g).

Bonus 04

The Lean Bulk Strategy.

Maximize muscle growth without fat gain. Incredible strength and muscle gains while staying lean.

Calculation
Bodyweight × 15 + 200

180 lbs × 15 = 2700. +200 = 2900 cal/day. The perfect lean bulk.

Macro Split
Protein25%
Fat30%
Carbs45%

Extra calories from carbs — muscle glycogen and insulin-driven anabolism.

5:2 Method
Mon-Fri +400

Sat-Sun -300

Same 1400 weekly surplus, but partitioned — muscle building most of the week, fat burning on weekends.

Best Time To Lean Bulk

Lean bulk for minimum 3 months, up to 6-12 months. 2 lbs of muscle per month is the maximum rate for natural lifters. More than that = fat gain. 6 months: ~12 lbs gained, mostly muscle, maybe 2 lbs fat to cut later.

Bonus 05

The Self-Hypnosis Drill.

The biggest issue people face in smashing fitness goals is behavioral change. Most people don't want to lean down — their self-image does not support their goal.

Until you rewire your self-construct, you will continue to give in, fall off and self-sabotage. Especially when trying to go below 10% body fat.

The hypnosis drill turns off the conscious mind and brings you into a deep, receptive state. Your subconscious is most open to your own voice — record yourself reading the script.

The Protocol
  1. 01.Daily for 5-7 days. Then 2-3x per week to maintain momentum.
  2. 02.Record yourself reading the script. Use iPhone or computer. Smooth voice, pauses for relaxation.
  3. 03.Listen at night. Plug in headphones, allow yourself to relax completely as you drift off.
  4. 04.Visualize the chiseled, confident you. Walk into the image. Accept the new reality.

"You are in control now. Whatever you set your mind to do, you can and will do it. You will be completely successful and you will enjoy your success."