Stop Starting Over — Free Starter Guide

About Your Coach

Hey, I'm Ade.

Certified Personal Trainer, Nutrition Coach, and creator of Lean Body Sculpt.

I built this because I've watched too many smart, capable women get stuck in the same cycle: strict diet Monday, off-track by Thursday, start over again next week. Not because they lacked discipline. Because they were following plans that only worked when life was perfect.

I hold certifications in corrective exercise, strength and conditioning, and nutrition. Close to a decade learning what actually works—not just in the gym, but in my clients' everyday lives.

Why Most Plans Fail

The Problem.

Too many women are trapped in an all-or-nothing cycle. Strict diets, hours of cardio, cutting foods they love. And nothing changes. Just frustration, confusion, and shame.

This guide will help you:

Lose fat without obsessing over every meal
Build strength and feel confident in your body
Break the all-or-nothing cycle for good
Eat with structure, instead of restriction

This is not a medical program. Consult your doctor before starting. Results vary based on consistency, effort, and individual factors.

Before You Start

The Right Mindset.

The most common reason people don't get results isn't the program. It's the mindset they bring to it.

Break the All-or-Nothing Cycle

Perfection is the enemy of progress.

Common Traps

"I missed a workout. Might as well skip the week."
"I ate something off-plan. Today is ruined."
"I'm not doing it perfectly. I'll start Monday."

The Fix: All-or-Something

15 minutes of movement is still a win
A decent meal is better than no meal
A rough day does not mean a ruined week

Build Systems, Not Willpower

Stop trying to get motivated. Build systems that work in real life. Start with 1–2 habits per week:

Drink 40 oz of water by noon
Hit 8,000–10,000 steps daily
Eat 3 meals per day with protein

Sleep

Poor sleep raises hunger hormones, lowers performance, and kills consistency. Aim for 7–9 hours. Room dark, cool, and quiet. No screens 30–60 minutes before bed.

Nutrition

How to Calculate Your Calories.

This guide uses a body recomposition approach: building muscle and losing fat at the same time. Best for women new to structured training, returning after time off, or who have never combined strength training with dialed-in nutrition.

01

Find Your TDEE

Go to tdeecalculator.net and set activity level to moderate. This is the number of calories to maintain your current weight.

02

Eat at Maintenance

Eating at maintenance gives you enough fuel to build muscle and recover while your training drives the fat loss.

03

Set Your Macros

Protein: 0.8–1g per lb of body weight (4 cal/g)
Fat: 0.4–0.5g per lb of body weight (9 cal/g)
Carbs: Remaining calories (4 cal/g)

Example: 145 lb Woman

	Calculation	Result
TDEE	From Calculator	2,253 kcal
Protein	1g × 145 lbs	145g / 580 kcal
Fat	0.4g × 145 lbs	58g / 522 kcal
Carbs	2,253 − 1,102 ÷ 4	288g / 1,151 kcal

Nutrition

7 Guidelines to Eat By.

01

Eat on a consistent schedule. Going too long without food causes energy crashes and overeating.

02

Build balanced meals. Lean protein, complex carbs, healthy fats, and veggies at most meals.

03

Don't skip meals regularly. Skipping too often hurts hunger control, recovery, and consistency.

04

Limit liquid calories. Drinks add up fast and don't keep you full. Water, black coffee, tea.

05

Watch the condiments. Use mustard, vinegar, lemon juice, or spice blends instead of heavy sauces.

06

Eat mindfully. Slow down. Chew. You'll enjoy food more and catch fullness before you overeat.

07

Pair higher-GI foods. Combine them with protein or fat to slow digestion and keep energy steady.

Training

Warm-Up.

Do this before every session. Takes 10 minutes or less. A short warm-up is always better than none.

Cardio Primer (3–5 min): Jog, Row, Cycle, Jump Rope, or StairMaster.

Dynamic Movement

Lunge with Twist
Inch Worm to Frog
Knee Hug
90/90 Shin Box Rotation
Up Dog to Down Dog
Shoulder Rotations
Bodyweight Overhead Squat

Activation Circuit

Bird Dogs
Cobra Holds
Thoracic Openers
Glute Bridges
Band Lateral Walk

Training — Phase 1

Weeks 1–4.

Three full-body sessions per week. Focus on learning the movements and building your base. Log your weights every session.

Day	Workout	Steps	Cardio
Monday	Full Body 1	8,000	—
Tuesday	Cardio	8,000	20 min LISS @ 60%
Wednesday	Full Body 2	8,000	—
Thursday	Cardio	8,000	20 min LISS @ 60%
Friday	Full Body 3	8,000	—
Saturday	Rest	8,000	—
Sunday	Rest	8,000	—

Full Body 1 — Monday

	Exercise	Sets × Reps	Tempo	Rest
A	Squat (Barbell)	4 × 8–12	30X0	60s
B1	Pulldown (Pronated)	3 × 8–12	2110	60s
B2	Overhead Press (DB)	3 × 8–12	2010	60s
C1	B-Stance RDL (DB)	3 × 8–12	2110	60s
C2	Split Squat (Rear Foot Elevated)	3 × 8	2010	60s
D1	Face Pull	3 × 10–15	2010	30s
D2	Lower Abdominal Curl	3 × 10–15	—	45s

Full Body 2 — Wednesday

	Exercise	Sets × Reps	Tempo	Rest
A	Hip Thrust (Barbell)	4 × 12	3110	60s
B1	Row (Cable)	3 × 8–12	2110	60s
B2	Incline Push Up	3 × 8–12	2010	60s
C1	Leg Press	3 × 15–20	2120	60s
C2	45 Degree Hip Extension	3 × 15–20	2010	30s
D1	Tricep Extension (Cable)	3 × 12	2010	30s
D2	Wood Chop (Cable)	3 × 10–12	—	45s

Full Body 3 — Friday

	Exercise	Sets × Reps	Tempo	Rest
A	Romanian Deadlift (Barbell)	4 × 8–12	31X0	60s
B1	Pulldown (Supinated)	4 × 8–12	2010	60s
B2	Flat Bench Press (Neutral Grip)	3 × 10–12	2010	60s
C1	Single Leg Hip Thrust	3 × 10–12	2120	60s
C2	Split Squat (Front Foot Elevated)	3 × 8–10	2010	30s
D1	Lateral Raise (Cable)	3 × 12–15	3010	30s
D2	V-Up	3 × 10–12	—	45s

Training

Cardio Guide.

Choose your cardio type based on your energy levels and goals. All three options work—vary them to avoid plateaus.

LISS — 20+ min

Walking, incline treadmill, cycling, rowing. Great for active recovery days. Low intensity, easy on the joints.

HIIT — 15–20 min

30 sec sprint / 90 sec walk × 8–10 rounds. Or 20 sec hard / 40 sec easy on the rower. Higher output, shorter sessions.

SIT — 8–15 min

Max effort 8–20 sec. Full rest 1:20–3 min. 4–6 rounds only. Use sparingly—this is the most taxing option.

Training

Customize Your Workouts.

Use this menu when equipment is unavailable, when you need to scale back, or when you're ready to progress. Pick the version that challenges you today.

Lower Body — Strength

Movement	Beginner	Intermediate	Advanced
Squat	Goblet Squat, Box Squat	Safety Bar Squat, Pause Squat	Front Squat, Back Squat
Hinge / Deadlift	DB RDL, Trap Bar Deadlift	B-Stance RDL, Barbell RDL	SL RDL, Barbell Deadlift
Lunge / Single-Leg	Split Squat, Reverse Lunge	RFE Split Squat, Walking Lunge	Deficit Lunge, Skater Squats

Lower Body — Accessory

Movement	Beginner	Intermediate	Advanced
Leg Press	Horizontal Press, Wall Sit	45 Degree Press, Hack Squat	V-Squat, Weighted Split Squat
Knee Ext / Flex	Leg Ext or Curl Machine	Stability Ball Ham Curls	Choose by control and form
Calf Work	BW or DB Calf Raise	Standing Machine	Seated + Standing Superset

Upper Body — Push

Movement	Beginner	Intermediate	Advanced
Horizontal Push	Incline Push-Up, Cable Chest Press	DB Flat Press, Barbell Bench	Close Grip Bench, Tempo Press
Incline Push	Incline Machine Press	DB Incline Press	Incline Bench w/ Pause
Vertical Push	Seated DB Press	Arnold Press	Barbell Overhead Press

Upper Body — Pull

Movement	Beginner	Intermediate	Advanced
Horizontal Pull	Inverted Row, Machine Row	Cable or DB Row	Barbell or Chest-Supported Row
Vertical Pull	Assisted Pull-Up, Band Pulldown	Pronated or Supinated Pulldown	Chin-Ups or Weighted Pull-Ups

Core

Level	Options
Beginner	Dead Bug, Incline Plank, Bird Dog
Intermediate	Side Plank, Cable Pallof Press, Stability Ball Plank
Advanced	Hanging Leg Raise, Side Plank w/ Hip Abduction, Stability Ball Stir the Pot

Ready to Go Further?

Build Something That Lasts.

This guide gives you the foundation: 4 weeks of training, a nutrition framework, and the mindset tools to stay consistent.

The full Lean Body Sculpt program includes:

12 weeks of progressive training across 3 phases
Full nutrition system with grocery lists and meal timing
Weekly habit tracker and progress check-ins
Mobility and recovery protocols
Full exercise library with coaching cues

If you're done starting over and ready to build something that lasts, this is the next step.

Book a Free Discovery Call →

agirifit.com · @agirifit

DM to apply for coaching or get on the waitlist.

Stop
Starting
Over.

Stop Starting Over.

Stop
Starting
Over.

Hey, I'm Ade.

The Problem.

This guide will help you:

The Right Mindset.

Break the All-or-Nothing Cycle

Build Systems, Not Willpower

Sleep

How to Calculate Your Calories.

Example: 145 lb Woman

7 Guidelines to Eat By.

Warm-Up.

Weeks 1–4.

Cardio Guide.

Customize Your Workouts.

Build Something That Lasts.

StopStartingOver.

Stop Starting Over.

StopStartingOver.

Hey, I'm Ade.

The Problem.

This guide will help you:

The Right Mindset.

Break the All-or-Nothing Cycle

Build Systems, Not Willpower

Sleep

How to Calculate Your Calories.

Example: 145 lb Woman

7 Guidelines to Eat By.

Warm-Up.

Weeks 1–4.

Cardio Guide.

Customize Your Workouts.

Build Something That Lasts.

Stop
Starting
Over.

Stop
Starting
Over.