Power Plate

• Your numbers in 15 minutes: maintenance and bulking calories with the Mifflin-St Jeor equation, with two worked examples step by step and a worksheet to fill in.
• Protein without obsessing: your daily range, how to spread it and a table of 14 foods with the amount that provides about 25 g of protein.
• The plate method with four blocks, carb amounts per meal and swaps to change foods without breaking the plan.
• 3 days of meals calculated food by food (2,850 kcal, 2,200 kcal and a 2,200 kcal vegetarian version with eggs and dairy).
• Cooking for the week: a 6-step batch cooking session and a shopping list with quantities for 7 days.
• Supplements: creatine (3 g/day) and protein powder, what to expect and what you don’t need.
• How to adjust every 2 weeks based on your average weight, a chapter of common problems and solutions, a printable 8-week log and a weekly checklist.
• A table with the values of 28 foods and 10 cited sources (ISSN, EFSA, FAO/WHO, AESAN and scientific reviews).

Healthy adults who do strength training, at home or in the gym, and want to build muscle eating normal food.

It isn’t a fixed diet and it doesn’t promise kilos of muscle or timeframes: your results depend on your training, your starting point, your rest and your consistency. It doesn’t replace a registered dietitian or a doctor. If you’re pregnant or breastfeeding, or have kidney disease, diabetes, an eating disorder or another condition, talk to a professional before changing your diet.

Digital product: you get the PDF download link straight after purchase. Nothing physical is shipped. One-off payment: no subscriptions or later charges.

As this is digital content downloaded immediately, by starting the download with your express consent you lose the right of withdrawal.

No. You work out your numbers once and then use the plate method and the swaps to put your meals together without relying on the scales.

Yes. One of the three calculated days of meals is vegetarian, with eggs and dairy.

Yes. It’s designed for healthy adults who do strength training, at home or in the gym.

Yes. You pay the price you see once. There are no subscriptions or later charges.

With the methods shown on the payment page. Payment is processed on Shopify’s secure checkout; Mablow never sees your card details.

Straight after payment you’ll see the download link on the order confirmation page and you’ll also get it by email. It’s a digital file: nothing physical is shipped.

Yes. The PDF opens on a phone, tablet or computer, and you can also print it. The Money in Order template works in Excel and Google Sheets.

Check your spam or promotions folder. If it isn’t there, email us at [email protected] with your order number and we’ll resend the link.

As this is digital content downloaded immediately, by starting the download with your express consent you lose the right of withdrawal. If the file doesn’t work or doesn’t match the product description, email us and we’ll sort it out.

Email us at [email protected] with your order number and what happened. We’ll look into it and sort it out.

No. They’re digital files: you download them instantly and nothing physical is shipped.