The full protocol · $24

The whole thing. In order.

The free index card is the what. This is the how — the complete 10-month plan, week by week.

The free guide gives you the five things that mattered. This is everything underneath them: the actual training blocks, what I ate on lifting days versus walking days, how I handled the Hamptons-and-travel weeks without losing progress, and what I'd do differently if I started over. ~40 pages. No fluff, no "mindset," no upsell.

What's inside

• The full 4-day training split — exact lifts, sets, and how to progress without a coach
• A protein-first eating framework you can run from any kitchen, diner, or airport
• The Zone 2 + sleep protocol that did most of the fat loss
• The travel chapter — staying on it from a hotel gym or no gym at all
• The month-by-month timeline, so you know what "normal" progress looks like and when to expect it

What this is not

It's not coaching, it's not a membership, and there's nothing to renew. I'm a former lacrosse player who let himself slip and came back — not a trainer. It's the plan, written down, so you don't have to reverse-engineer it from captions.

← Back to granthollowaynyc.nyc