Fat loss · muscle · no gym needed
Nutrition, Metabolism & Muscle: your complete guide to diet, BMR and bodyweight training
Tired of contradictory diet advice? This guide turns nutrition science into a simple plan: work out your numbers, eat to match your goal, and build muscle with bodyweight training you can do anywhere. No fads, no supplements required.
- 52-page guide in 14 chapters
- BMR and macro calculator sheet
- Printable workout tracker
- 3 sample meal plans: fat loss, maintenance, muscle gain
$19 one-time · instant download
52
pages
14
chapters
3
sample meal plans
5.0 ★
from 7 ratings on Gumroad
What’s inside
Know your numbers, then train smarter
From BMR and macros to a bodyweight routine you build yourself.
Your numbers
How to calculate BMR, daily energy needs and a calorie target for fat loss, maintenance or muscle gain.
Macros made simple
Protein, carbs and fats, and how to balance them without obsessing over every gram.
Micronutrients
The vitamins and minerals that matter most for energy and recovery.
Bodyweight training
Beginner-to-advanced routines with zero equipment, at home or in a hotel room.
Program design
Reps, sets, progression and recovery, so you keep improving and avoid burnout.
Plateaus
What to change when fat loss or muscle gain stalls.
Chapter by chapter
- The problem with most fitness advice
- Macronutrients: fueling your body intelligently
- Micronutrients: the power of the small stuff
- Energy balance and calories: math that matters
- Understanding your BMR: the key to smart eating
- Supporting a healthy metabolism
- Bodyweight training fundamentals
- Total-body strength without equipment
- Building a routine that works for you
- Nutrition for performance and recovery
- Troubleshooting fat-loss and muscle plateaus
- Lifestyle habits that reinforce your progress
- Your long-term plan for health and longevity
- Resources, calculators and tools
Bonuses included
Plug-and-play tools, free with the guide
Use them alongside the book to put it into practice from day one.
Bonus 1
BMR + macro calculator sheet
Enter your details and get your calorie and macro targets.
Bonus 2
Printable workout tracker
Log every session and see your progress week by week.
Bonus 3
3 sample meal plans
Fat loss, maintenance and muscle gain, ready to follow or adapt.
Who it’s for
For real people with busy lives
- Beginners starting from zero who want a clear plan
- Busy people who train at home or while traveling
- Anyone stuck on a plateau or tired of yo-yo dieting
- People who care about long-term health as much as looks
I’m Sam Smith, a men’s fitness and stamina coach with more than 10 years of experience coaching in person and online. I’m a coach, not a medical doctor, and my books are educational. More about me.
Not the right fit if…
- You’re looking for a crash diet or a detox
- You have a medical condition, are pregnant or take medication and haven’t spoken to your doctor about changing your diet
Get the book
Get your plan and tools
One payment, instant download, calculator and meal plans included.
Guide + tools
Nutrition, Metabolism & Muscle
$19
one-time · instant download
- 52-page guide (PDF)
- BMR + macro calculator sheet
- Printable workout tracker
- 3 sample meal plans
Secure checkout on Gumroad. Questions first? Message me on Telegram.
Keep reading
Free guides on nutrition and training
Free articles that go with this book, plus my free starter plan.
Free guide
The free 7-Day Stamina Starter
10 to 15 minutes a day of breathing, mobility and short bodyweight sessions, plus a tracker. Free by email.
FAQ
Frequently asked questions
Do I need a gym or equipment?
No. A floor and a sturdy chair or table are enough.
Is this keto, vegan or another fad diet?
No. It’s a flexible, food-first approach that works with any eating style.
I’m a complete beginner. Is it for me?
Yes. It starts with the basics and gives beginner versions of every workout.
Want a plan written just for you?
My Personal Nutrition Plan ($79) is written for you from a questionnaire, and the 4-week coaching option ($149) adds weekly check-ins. See my plans.
What format is it?
A PDF you can read on your phone, tablet or computer, plus the bonus tools.
Is Sam Smith a medical doctor?
No. I’m a fitness coach, not a medical doctor. FitWithDrSam is my brand name. My books are educational and are not a diagnosis or treatment.
How do I get the book after I pay?
Checkout is on Gumroad. You get an instant download link by email, and the files stay in your Gumroad Library so you can download them again any time.
General fitness and nutrition education for healthy adults, not medical or dietetic advice. Sam Smith is a fitness coach, not a medical doctor or registered dietitian. Talk to your doctor before big changes to your diet or exercise if you have a health condition, are pregnant or take medication. Results vary.
