Felipe Flows @felipe.flowsTake the quiz
Free guide · The DaySeven Method

Build your dream physique without sacrificing your life.

The exact method I use to stay lean year-round with a full-time job, a relationship, and cheat meals every week. No calorie tracking. No living in the gym.

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The idea
Your body doesn't reset at midnight.

I used to think getting in shape meant being perfect. Five workouts a week. 10,000 steps every single day. No cheat meals. Every calorie tracked.

Then real life would show up, the plan would break, and I'd feel like I was starting over.

So I stopped trying to win every day, and started trying to win the week. I train less than I used to, I eat out every week, and I'm in the best shape of my life. The guide shows you exactly how.

What's inside

Four parts. One question.

1
LIFT
Why 3 workouts a week built more muscle than 5, and the only two rules your training needs.
2
MOVE
How to stop stressing about 10,000 steps a day and still stay lean through desk-bound weeks.
3
EAT
How to eat less than you burn without tracking a single calorie, and without being hungry.
4
LIVE
The cheat meal playbook: how I eat pizza, ice cream and tacos every week and keep my physique.

Plus the five-minute weekly check-in that holds it all together, and a one-page worksheet to plan your first Winning Week.

This is for you if
Felipe, shirtless in the gym
Felipe and his girlfriend with a cider flight
Felipe eating an ice cream cone
Felipe out with friends
Felipe and his girlfriend on a boat with drinks
Felipe at brunch

Same guy. Nothing given up.

Stop trying to win the day.
Win the week.

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