BuddyLifts
"Cut first."
So you eat less, the scale drops, the arms get thinner, and the belly is still soft.
The 12-week guide, $19
Cut or bulk? Your tape measure decides.
Thin arms and a soft belly get a different answer from every plan. This guide answers it from your own numbers, then walks you through every session for 12 weeks.
- Instant download
- Gym and Home editions, one price
- Every number in kg and lb
- Adults with a BMI under 25
The question it answers
01
02
03
One body type, three contradicting plans
"Bulk first."
So you eat more, the lifts go up, and so does the waist. Now it is a cut after all.
"Just recomp."
Nobody says how much to eat, or how you would know if it is working.
The guide picks your path from a tape test, not a guess.
Measure once: height, weight and your waist at the right spot. One table tells you whether you recomp or lean gain, then sets your food from your own weekly average. No calorie calculator, no app.
See inside
Real screens, built for a phone at the gym
More than 100 screens per edition with tap-to-jump contents. Every exercise card has its cue, a demo video link and two swaps.
What you get
Everything in the download
A tape test that finds your path
Recomp or lean gain, from your own waist line and BMI, with the quick tables in metric and in pounds and inches.
Your food setting, no calculator
Found from your own weekly average, then adjusted one change at a time on Sundays.
3 phases and 10 sessions
Each exercise with its cue, a demo video and two swaps. Week 1 is capped on purpose; Week 8 is a planned reduced week.
Your protein number
Grams a day by body weight in kg and lb, what a serving looks like in your hand, and one rule for eating out.
Coach in your pocket
Self-help screens with no coach replies: a Sunday review, quick answers, and what to do when the scale, the waist or a lift is stuck, or you miss a week, get sick, travel or hit a holiday week.
Bonus: the 12-week sheet
For Google Sheets or Excel, with your sessions already typed in and the Sunday averages done for you. Log in kg or lb.
Two editions, one price
Gym or home. You get both.
Gym edition
Needs a regular gym.
- Machines, cables, dumbbells and a barbell where it helps
- 110 phone screens plus the A4 print copy
Home edition
Needs a backpack, a chair, a table or counter, and one tube resistance band set with a door anchor. The band set is the only thing to buy.
- Same 12 weeks, same phases; only the sessions and kit differ
- 105 phone screens plus the A4 print copy
Both editions, both units and the 12-week sheet come in the same download.
Please read before you buy
Is it for you?
It is a guide for many bodies, not a plan built for yours. Being honest about that here saves you a refund later.
Adults with a BMI under 25Thin arms, a soft middle, and you want to know whether to cut or bulk.
Men and women, gym or homeBeginner or returning after a break. Three sessions a week, about 40 minutes each.
Happy to run it yourselfBuying it does not include replies, check-ins or coaching. The Sunday review is yours to do.
BMI 25 or overThe guide stops at its own screen and tells you why. Ask for the refund within 7 days.
Injury, medical condition, pregnancy, breastfeeding, or over 60The safety screens come first and will send you to a professional instead.
Looking for a promiseNo before and after photos and no promised pounds, kilos, inches or dates, because nobody can honestly promise them. Nobody can target belly fat either.
How the numbers are made
Named sources, not vibes
The fitness numbers come from our coaching knowledge base, built on named sources: WHO, NICE and ACSM guidance and the studies the guide lists on its Sources screen. None of them endorse this product. A few rules of thumb are our own and say so where they appear.
General education, not medical advice. With an injury, a medical condition or in pregnancy, your doctor's or physical therapist's advice wins over this guide.
The price
$19, once. Both editions.
Checkout runs on Gumroad. Pay by card or PayPal, download straight away, and your files stay in your Gumroad library. Your receipt is also your support line: reply to it with any file problem.
Prices are in US dollars. Gumroad adds any VAT or sales tax your country requires at checkout.
Questions
Before you buy
Who is this for?
Adults with a BMI under 25 who have thin arms and a soft middle and want a clear answer to cut or bulk. Men and women, beginners or returning lifters. If you have an injury, a medical condition or an unusual schedule, or you are pregnant, breastfeeding or over 60, the guide will ask you to see a professional instead.
Gym or home?
Both. One purchase includes the Gym edition and the Home edition. The 12 weeks, phases and food method are the same; only the sessions and the kit differ.
What do I need for the Home edition?
A backpack, a chair, a table or counter, and one tube resistance band set with a door anchor. The band set is the only thing to buy.
Do I get coaching or replies?
No. It is self-run. The "Coach in your pocket" screens cover what a coach would say when the scale, the waist or a lift is stuck, or when you miss a week, get sick or travel, but nobody reads your numbers and there are no check-ins.
What if a safety screen says it is not for me?
The safety screens come first, before you measure anything. If one applies to you, or your BMI is 25 or over, the guide tells you so and what to do instead. Ask for a refund within 7 days of buying by replying to your receipt.
How do I know it is working?
The guide tells you what to measure and when: weekly scale averages, the tape every 4 weeks, and your lifts every session. It does not promise pounds, kilos, inches or dates, because nobody can honestly promise them.
Refunds?
None once delivered, except a duplicate charge, non-delivery, a wrong or broken file, or the 7-day safety-screen and BMI case above. This does not limit any rights you have under the consumer law where you live. Full wording on the Refunds page.