{"title":"Train \/ Eat \/ Recover","description":"\u003cp\u003eFour books on training, eating and recovering — built around what you can actually keep doing. Start where you are; each one stands alone.\u003c\/p\u003e","products":[{"product_id":"the-first-30-days","title":"The First 30 Days","description":"\u003cp class=\"lead\"\u003eYou have started before. The shoes, the first good week, and then something came up. That is not a discipline problem — it is a design problem, and all three causes are fixable before you do a single rep.\u003c\/p\u003e\n\u003ch3\u003eWhat's inside\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eThe three structural reasons attempt number five failed in week two\u003c\/li\u003e\n\u003cli\u003eWhy you should start well below your capacity — and what that looks like\u003c\/li\u003e\n\u003cli\u003eThe ten-minute minimum version, and why it is the whole mechanism\u003c\/li\u003e\n\u003cli\u003eSix movement patterns instead of an exercise library\u003c\/li\u003e\n\u003cli\u003eEating without tracking anything in month one: four rules\u003c\/li\u003e\n\u003cli\u003eWhat to measure when the scale tells you nothing yet\u003c\/li\u003e\n\u003cli\u003eExactly what to do when you miss a day — and the one rule that matters\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eEnds with a day-by-day 30-day plan, and honest expectations about what thirty days can and cannot do.\u003c\/p\u003e\n\u003ch3\u003eDetails\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e PDF (instant download)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 13 pages\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePart of:\u003c\/strong\u003e Train \/ Eat \/ Recover — Book 1 of 4\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivered:\u003c\/strong\u003e download link by email, immediately after checkout\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRead on:\u003c\/strong\u003e any device — phone, tablet, desktop, e-reader\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cem\u003eDigital product. Nothing is shipped.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eGeneral fitness and nutrition education — not medical advice. Speak to a doctor before starting or changing an exercise or nutrition programme. No specific result is promised; outcomes depend on factors no book can control.\u003c\/em\u003e\u003c\/p\u003e","brand":"Samet Phu","offers":[{"title":"Default Title","offer_id":48300533448934,"sku":"SP-01","price":15.99,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0822\/5275\/9270\/files\/cover-01-first-30-days.png?v=1788862575"},{"product_id":"the-training-playbook","title":"The Training Playbook","description":"\u003cp class=\"lead\"\u003eEarly on, almost anything worked. Then it stopped. That is the point where doing something stops being enough and programming starts to matter.\u003c\/p\u003e\n\u003ch3\u003eWhat's inside\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eProgressive overload, and the six levers — not just adding weight\u003c\/li\u003e\n\u003cli\u003eChoosing exercises: one job per slot, and why you should change them less\u003c\/li\u003e\n\u003cli\u003eReps in reserve, set volume, and rep ranges that actually differ\u003c\/li\u003e\n\u003cli\u003eStructuring 2, 3, or 4 days a week around the life you have\u003c\/li\u003e\n\u003cli\u003eLinear, double progression, and top-set\/back-off — when to use each\u003c\/li\u003e\n\u003cli\u003eDiagnosing a stall in order: sleep, food, consistency, effort, then programme\u003c\/li\u003e\n\u003cli\u003eDeloads: when, how, and why they are part of the plan\u003c\/li\u003e\n\u003cli\u003eThree complete programme templates you can run for twelve weeks\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eIncludes the logging system and the twelve-week review that tells you whether a programme worked.\u003c\/p\u003e\n\u003ch3\u003eDetails\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e PDF (instant download)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 19 pages\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePart of:\u003c\/strong\u003e Train \/ Eat \/ Recover — Book 2 of 4\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivered:\u003c\/strong\u003e download link by email, immediately after checkout\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRead on:\u003c\/strong\u003e any device — phone, tablet, desktop, e-reader\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cem\u003eDigital product. Nothing is shipped.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eGeneral fitness and nutrition education — not medical advice. Speak to a doctor before starting or changing an exercise or nutrition programme. No specific result is promised; outcomes depend on factors no book can control.\u003c\/em\u003e\u003c\/p\u003e","brand":"Samet Phu","offers":[{"title":"Default Title","offer_id":48300533547238,"sku":"SP-02","price":29.99,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0822\/5275\/9270\/files\/cover-02-training-playbook.png?v=1788862579"},{"product_id":"eating-for-results","title":"Eating for Results","description":"\u003cp class=\"lead\"\u003eMost nutrition plans are not wrong. They are unfollowable. A plan you follow 85% of the time for six months beats a perfect plan you follow completely for eleven days.\u003c\/p\u003e\n\u003ch3\u003eWhat's inside\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eThe hierarchy: calories, protein, whole foods, timing, supplements — in that order\u003c\/li\u003e\n\u003cli\u003eGetting your baseline from what you actually eat, not from a formula\u003c\/li\u003e\n\u003cli\u003eThe plate method: eating well on most days without counting anything\u003c\/li\u003e\n\u003cli\u003eWhere the calories genuinely hide — and why the weekend is usually the answer\u003c\/li\u003e\n\u003cli\u003eTracking accurately, and when to stop tracking\u003c\/li\u003e\n\u003cli\u003eManaging hunger by construction rather than willpower\u003c\/li\u003e\n\u003cli\u003ePlateaus: intake creep, activity drop, and water — diagnosed in order\u003c\/li\u003e\n\u003cli\u003eDiet breaks, reverse dieting, and why they extend results rather than delay them\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eIncludes:\u003c\/strong\u003e a one-page system sheet, meal templates, an adherence troubleshooter, and a twelve-week worked example with real numbers.\u003c\/p\u003e\n\u003ch3\u003eDetails\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e PDF (instant download)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 23 pages\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePart of:\u003c\/strong\u003e Train \/ Eat \/ Recover — Book 3 of 4\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivered:\u003c\/strong\u003e download link by email, immediately after checkout\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRead on:\u003c\/strong\u003e any device — phone, tablet, desktop, e-reader\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cem\u003eDigital product. Nothing is shipped.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eGeneral fitness and nutrition education — not medical advice. Speak to a doctor before starting or changing an exercise or nutrition programme. No specific result is promised; outcomes depend on factors no book can control.\u003c\/em\u003e\u003c\/p\u003e","brand":"Samet Phu","offers":[{"title":"Default Title","offer_id":48300533678310,"sku":"SP-03","price":49.99,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0822\/5275\/9270\/files\/cover-03-eating-for-results.png?v=1788862583"},{"product_id":"the-complete-system","title":"The Complete System","description":"\u003cp class=\"lead\"\u003eTraining, nutrition, recovery and sleep are not four separate projects. Change one and the others move — which is why programmes that look excellent on paper fail in practice.\u003c\/p\u003e\n\u003ch3\u003eWhat's inside\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eRecovery as a budget: what spends it and what sizes it\u003c\/li\u003e\n\u003cli\u003eThe diagnosis order that solves most stalls before you touch the programme\u003c\/li\u003e\n\u003cli\u003eBuilding a year in phases — build, cut, maintain — instead of a permanent deficit\u003c\/li\u003e\n\u003cli\u003eHow training changes in a cut (keep the load, cut the volume)\u003c\/li\u003e\n\u003cli\u003eSleep and stress as managed variables, in order of leverage\u003c\/li\u003e\n\u003cli\u003eA five-metric weekly dashboard and a monthly review that takes thirty minutes\u003c\/li\u003e\n\u003cli\u003eAdjusting the system: over forty, considerations for women, very lean, or carrying weight\u003c\/li\u003e\n\u003cli\u003eWhat years two through five actually look like, with honest rates\u003c\/li\u003e\n\u003cli\u003eA full twelve-month map, and a year worked through week by week\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eIncludes:\u003c\/strong\u003e the weekly dashboard, monthly review, phase setup sheet, and emergency protocols for illness, injury, travel and collapse.\u003c\/p\u003e\n\u003ch3\u003eDetails\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e PDF (instant download)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 28 pages\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePart of:\u003c\/strong\u003e Train \/ Eat \/ Recover — Book 4 of 4\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivered:\u003c\/strong\u003e download link by email, immediately after checkout\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRead on:\u003c\/strong\u003e any device — phone, tablet, desktop, e-reader\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cem\u003eDigital product. Nothing is shipped.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eGeneral fitness and nutrition education — not medical advice. Speak to a doctor before starting or changing an exercise or nutrition programme. No specific result is promised; outcomes depend on factors no book can control.\u003c\/em\u003e\u003c\/p\u003e","brand":"Samet Phu","offers":[{"title":"Default Title","offer_id":48300533776614,"sku":"SP-04","price":79.99,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0822\/5275\/9270\/files\/cover-04-complete-system.png?v=1788862588"}],"url":"https:\/\/sametphu.shop\/collections\/train-eat-recover.oembed","provider":"Sametphu","version":"1.0","type":"link"}