The Blueprint

Hope you werent expecting a Magic Bullet 30 day

program If you were Im sorry to disappoint you but the
shortcut doesnt exist and anyone who tells you otherwise is
selling you something. Truth is, anything thats really worth
achieving takes time, effort and patience. If youre still here
lets talk about what it takes to create change and get better
results and improve your life in any area you choose.
When you want to make big changes in your life and be
happier, more successful and fulfilled you have to strive to
master four main areas of your life. I applied the same
measures in my life and continue to apply them, to give me
the best chance of hitting my goals and living a kick arse
life.
Truth is theres nothing stopping you living an absolutely
fantastic life - except you. So to give yourself the best
chance of hitting your goals, moving things to the next level
and living the life you want in the future - apply the following
steps to your life.
Youll get a lot more out of life if you optimise the
fundamental areas of your life - body, mind, health and
performance - thats what this blueprint is about!
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1- Develop an Iron Mindset

To get into the best shape ever and to live the life you want
to live youll will have to develop the mental habits which
support and bring your goal to fruition. The goal of course,
never comes as we are in a state of constant evolution - the
road is better than the inn!
Theres no getting away from it, life can be hard and you
never know what will be thrown at you. Thats why I urge
people to get into Iron Game training and make it a habit for
life. Why? Because it forges you into a stronger man or
woman and helps you take the hits in life, shrug them off
and march on towards your goal.
This warrior kind of mindset is made up of a set of mental
drivers that gets people into the shape of their lives, makes
them excel in sport or business or achieve any other worthy
goal thats considered an achievement in life. This mindset
Im talking about contains the usual suspects:
Desire - you have to want to do it.
Drive - you have to have the get up and go attitude.
Purpose - if you always work with your purpose or dharma
in mind regardless of circumstances - it helps you take the
hits that will inevitably come in life.
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Persistence - the ability to keep on, keeping on even when

things dont go well or you fail temporarily.
Patience - it wont happen overnight but it will happen by
sticking to a plan over time and will appear as surely as the
morning sun if you develop these qualities.
If you look over that list and you find yourself saying that
looks like a lot of work - youd be right. But instead of
always looking for the easy route or wishing for a cushy life
- strive to make yourself a stronger, more resilient and
capable man. This builds character.
Be more concerned of your character than your reputation
because your character is what you really are, while your
reputation is merely what others think you are - John
Wooden.
If youre thinking that developing this mindset is a waste of
time, you may also want to remember that it not only helps
you with your training and getting the physique you want but
also in many other aspects in the game of life.
Winning in the game of life stems from living the Life. The
Life is the actions and habits that are the foundation of the
way you live your life and which leads you to the life and
circumstances you want. The Life is what you do in your
day to day living.
The qualities Ive mentioned above are the success mindset
and will help you in every aspect of your life. If you want to
begin to acquire this mindset right now - you can by getting
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your hands on, reading and applying the information from

the following books.

3 Books will help you Develop the Mindset - for the

Training and Life:
1.Thick Face Black Heart - Chin-ning Chu
2.Dinosaur Training - Brooks Kubik
3.Mastery - George Leonard
Applying the info from the above resources really helped me
and if you put the work in theyll help you too.

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2 - Get Into Strength Training

Do you think you can just go to bootcamp when it suits or
just turn up at the gym 3 times a week and get the body,
health and performance you want? Let me save you some
time, you cant. If that worked everyone would be walking
around in fantastic shape - but theyre not.
Instead wake up to the real world and get into the training
thatll give you the best bang of your buck results - strength
training. To look good, be fit for your sport or whatever your
goals is, you need to realise you cant just turn up and go
through the motions. Good results comes from putting the
work in and addressing multiple strength qualities.
Depending on your goals youll want to, at least some
degree, train strength, speed, endurance, agility, youll want
to carry good lean muscle tissue for your frame and be
flexible. Thats a lot of areas that need covered and the
biggest investment you can make in your health and fitness
endeavours is to hire a strength coach or a good trainer to
help you put a plan together that works.
Lack of programming knowledge is the biggest challenge
people face when they decide to get into training seriously
and this will seriously hamper your results if you dont know
what youre doing. Its also why there are so many non
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competing bodybuilder people off the street who take

steroids - because of a lack of knowledge.
So hiring a coach or a good trainer is a great investment
and Id recommend it even if you arent competing in serious
sport, because the results you get from coaching can act as
a springboard to propel you in other areas of your life.
Here are a few training tips to get you going:
7 Tips To Get Your Results Producing Program on Track
1.Train 3-4 times per week for an hour at a time. Nail the
basics down, learn and use big compound exercises for the
majority of your work; squats, deadlifts, presses and heavy
pulls and perform them with purpose and effort. This will
take you further than anything.
2.Perform upper and lower body maximum strength work
once per week. When training strength, use weights that
enable you to complete the exercises with good form, poor
form leads to injury.
3.Throw upper and lower body speed exercises into your
workouts to develop explosiveness - once per week. When
training speed focus on form and bar speed - you have to
move the bar fast.
4.Perform repetition work to build muscle mass and strength
endurance every workout. When training to build muscle,
dont say goodbye to the set until youve said hello to the
pain - In other words, Dont quit the set as soon as you feel
the burn, thats where you want to be, so maximise it.
5.Use all rep ranges to target the different strength qualities
weve touched on. Think of it like this: 1-3 reps - max
strength, 4-8 reps - functional hypertrophy, 8-12 reps hypertrophy, 15 reps and over - endurance. Speed is
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achieved through training with the correct bar speed - if the

bar isnt moving fast enough youre not training speed.
6.Train 3-4 times per week and change your workouts
completely every 3-4 weeks to prevent stagnation,
7.Get help, learn from people who did it, educate yourself
through books or even better hire a coach!
If you cant afford to hire a coach check out my 4 Week Iron
Game Video Foundation program. <<<Make this a link to a
free video
Whether youre a rank beginner, an experienced lifter
coming back from injury or a gym rat who to freshen things
up for better results - this program will give you the solution.
This is the only place you will see this program at a 75%
Discount! - through this link.

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3 - Customise Your Nutrition

Nutrition can address 4 areas and how much attention you
give to each area depends on what is most important to you;
body, health, performance, longevity. It should now be
obvious to you that there is no new, one, revolutionary diet
or way of eating from a bygone era that can address all of
these points. They all have different methods or protocols.
The fact is we are uniquely and we respond to nutrients
differently and also to varying levels of stress which further
make a person's response to an eating plan so wildly
different to the next person. This crucial point is not
addressed by no diet Ive seen and the information Im going
to give you certainly hasnt.
So rather than point you to diet x, y or z - its much better to
give you a toolbox full of strategies which attack the different
goals that are unique to you at any given time. Once you
know all of these strategies it will be like a new education on
how to feed yourself for success.
Dropping body fat for example is achieved by creating a
caloric deficit then matching macronutrient ratios but when
eating to rebuild health a calorie deficit is exactly what youd
avoid as this will drain important internal resources.
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We also need to consider longevity and that means being

careful about what you put in your mouth. You must give
your body the best quality of food you can, most of the time,
if you want it to last a long time. The truth is, if you buy
commercial, mass produced, supermarket food, most of the
time your body will wear out faster than someone whos ate
organic, free range and grass fed food all their lives,
everything else being equal.
Why? Because commercial and processed food not only
contains less nutrients, it also often contains things that are
toxic to the body. This is why it is better to buy fresh, local,
organic, free range or grass fed fayre is best, because a) it
has a much higher nutrient content b) it comes without the
toxins. This been a no brainer for me for years, as soon as I
discovered the truth about the food quality I made a
conscious effort to feed myself the best food I could, most of
the time - I hope you do too.
We must also factor in that eating for athletic performance
goals is different than eating for physique goals which is
important if youre competing in sports, you work a physical
job or you play hard for fun. All of the above points Ive
mentioned can be hit once you know all of the methods and
strategies which I show in my nutrition ebook. Once you
know these methods and strategies, youll be far better
equipped to build the nutrition plan thats right for you.

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4 - Form a Few Good Habits

Here are some habits that are worth forming that will keep
you moving forward in life:

Support your Iron game training with a healthy lifestyle.

I didnt say dont drink, party or let your hair down ever
again. Ensure you get enough rest, enjoyment and
relaxation. Have a purpose and work on it but make sure its
not all work and no play. This affects us negatively so be
sensible and dont construct a dogmatic regime that makes
you miserable and you cant follow. Make sure your plan
works and is sustainable.
Get into personal development. Creating the best model
of you doesnt just come from being strong and looking good
but also from a healthy mind and a happy life. Identify your
weak areas and work on them, dont always do what youre
good at. Assimilate books, courses or seminars that supply
the information which rectifies the problem youve identified.
Then apply it to your life immediately. Areas that need
brought up to speed could be health, money, relationships,
emotional problems, business or success orientated
problems. This point is one of the most important in the
whole plan.

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Start a business. Even if youre working a job, start a

business on the side. It will bring extra income maybe not at
first, but in time. Build it until you dont need your job. I was
working as a construction worker when I was studying to be
a trainer then when I built my client base enough, I quit my
job and became a trainer. Then opened my own gym. Same
route with my website. Having a business frees you from
having to work for a boss at a job and in time allows you to
be the boss of your life.
Read daily. This will help you with all of the above. Reading
for an hour a day translates into a book a week which is 52
books a year. This alone can transform your life. This can
help rocket you into the top bracket of knowledgeable
people in your field, help you beat a disease, make more
money to give you more freedom or make you better in your
relationships. Reading is an absolute must if youre serious
about changing your life.
Also, while were on this subject, learn to read faster. Get
this fantastic tool: Breakthrough Rapid Reading by Peter
Kump. This will help you take in and assimilate more
information faster, I doubled my reading speed after the first
four chapters of this book :)
Have time for the people that count and dont forget to smell
the roses. The people that matter are family, close friends
and always help people who are in a weaker position than
you - it comes back in spades and when youre travelling
your path dont forget to slow down, notice and appreciate
the nice little things in life. The road is better than the inn.
Now get out there, strut your stuff, push for what you want,
hustle, always be taking action and always be asking Page 11

whats next! Stay focused on your goals and go for what you
want and dont ever stop.
Best of Luck
Stephen Williams

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