Free · by Gabe Rocha
How a busy man loses 15-30lbs and builds muscle in 90 days on 3x45min a week.
The free version of the Prime Protocol. No Sunday meal prep. No monk mode. No six days in the gym.
Who this is for. And who it isn't.
This map is built for one man. If that isn't you, close it. No hard feelings.
It's for you if
- You're 25 or older and work is going well. Your body didn't get the memo.
- The gut showed up, or you went skinny-fat, somewhere between the promotion and now.
- You can find three 45-minute windows a week. Not six. Three.
- You've started more plans than you've finished, and you're done starting over.
It's not for you if
- You want a six-day split and two hours a day in the gym.
- You want a meal plan to weigh out gram by gram.
- You want to drop 20lbs in 30 days for a wedding.
Those plans exist. This one was built for a man with a job.
You didn't fail those plans. They failed you.
Look at every plan you've tried. Six gym days. Chicken and rice out of a container. A food scale on the counter. Cardio every morning. They all assume the same man: 22, nowhere to be at 6am, nobody waiting on him for dinner.
That man doesn't live in your house.
You're not lazy. You run a calendar most guys couldn't survive a week of. Effort was never the problem. Time cost was. A plan that costs more hours than your week has comes with an expiry date, and you already know when it hits: the first travel week.
So this map runs backwards from your calendar. Three sessions. Forty-five minutes. Food that works at a client dinner and at your own table. And a floor that holds on the weeks work wins.
15-30lbs. 90 days. 3x45min.
Built to, not promised. Where you land depends on where you start and what you actually do. The map doesn't happen to you. You run it.
Days 1-7. Set the floor.
Week one isn't about losing anything. It's about the three things that hold your body together when work owns your calendar. Get these right and the rest of the map has something to stand on.
- Book three sessions like client meetings.Put them in the calendar right now. Same days every week: Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday. Mornings if you can, before the day eats you. You don't cancel on a client. Don't cancel on this.
- Hit 40 grams of protein at breakfast, and again at lunch.The 9pm fridge raid isn't weakness. You under-ate protein all day and your body is collecting. Four eggs and a Greek yogurt is breakfast. Rotisserie chicken is lunch. Done.
- Walk 8,000 steps a day.Take your calls walking. Park at the back. For a man at a desk, steps do more for fat loss than another 45 minutes of treadmill you'll skip half the time.
- Weigh in first thing in the morning. Same scale, same day every week from here on. Once a week, not every day.
- Tape your waist at the belly button.
- One photo, front and side, same spot, same light. You won't want to take it. Take it. On day 90 it's the only thing you'll trust.
The rest of the map
The full 90 days is one step away.
- The 3x45 week. Both sessions, sets and reps, and the swaps for the shoulder and knee that talk to you.
- Eating out without falling off. What to order, the Costco cart, the beer.
- The 90 days, phase by phase. Including week five, where every plan you've tried died.
- The weekly scorecard. Sixty seconds on a Sunday night.
Tell me where to send it and it opens right here.
It's open
Book your free callThe 3x45 week.
Full body, three times a week. A five-day split assumes you never miss. You'll miss, because you have a life. On full body, a missed Wednesday isn't a missed muscle.
- Two big lifts, two small ones. Superset the small ones, then leave.
- Two hard sets, close to failure. Not five junk sets you have time to feel good about. You don't have time for junk.
- Add a rep or five pounds when the day gives it to you. You won't set a record every week. Keep showing up. Boring, and it works.
Session A
| Lift | Sets | Why this one |
|---|---|---|
| Trap bar deadlift | 2 light ramp sets, then 2 hard sets of 5 | Spares the low back. Handles at your sides, not a bar at your shins. Knee talks? High handles. |
| Dumbbell floor press | 1 ramp set, then 2 hard sets of 6-8 | Spares the shoulder. The floor stops your elbows before the bottom position that aches. |
| Superset: one-arm dumbbell row + face pull | 2 rounds. Row 8-10 a side, face pull 12-15 | Undoes eight hours hunched at a laptop. |
Session B
| Lift | Sets | Why this one |
|---|---|---|
| Goblet squat, or leg press if the knee talks | 1 ramp set, then 2 hard sets of 8-10 | Legs without a heavy bar on your back. |
| Dumbbell press, flat or incline | 1 ramp set, then 2 hard sets of 8-10 | Chest and shoulders without the barbell bench. |
| Superset: one-arm dumbbell row + dead hang | 2 rounds. Row 8-10 a side, hang as long as you can hold | Posture work. For a man at a desk it isn't extra, it's maintenance. |
Alternate them. A, B, A this week. B, A, B next week. Rest about two minutes between hard sets on the big lifts and a minute between superset rounds. That's how 45 minutes stays 45 minutes. Ten minutes left over? Incline walk. Not a run.
Do the two big lifts, one hard set each, and go home. Twenty minutes. A short session you actually do beats a perfect one you skip.
The hotel session. Goblet squat, one-arm dumbbell row, pushups or dumbbell press. Three moves, twenty minutes, in the room. No gym isn't a reason. It's an excuse wearing a suitcase.
Same lifts, half the sets, lighter weight. Your sleep is short, so your recovery is short. Take the easy week on purpose, or your body schedules one for you with an injury.
Floor press or dumbbell press over the barbell bench. Trap bar over a conventional deadlift. Goblet squat or leg press over a heavy back squat. Incline walk over pounding runs.
Eating. No B.S.
No Sunday meal prep. No bland chicken and rice every day. No monk mode. No food scale. You're going to eat at restaurants, on the road, and at your own table with your family. The map works in all three or it doesn't work.
- Protein at every meal.A palm of protein and a fist of carbs on the plate. That's the system.
- Front-load it.Forty grams at breakfast, forty at lunch. The night takes care of itself.
- Three solid meals beat six perfect ones.Simple is most of the result. The rest is for people with nothing else going on.
The three proteins you never cook
Rotisserie chicken, Greek yogurt, eggs. Add a shake and some deli meat and you're around a gram per pound without turning food into a second job.
The Costco cart
Rotisserie chicken, eggs, Greek yogurt, frozen fish or shrimp, berries, beef jerky, olive oil. Ninety percent of the fight is won in the parking lot.
Order like a man with a goal
- Chipotle: double chicken bowl, skip the tortilla.
- Texas Roadhouse: sirloin and a sweet potato. One roll, not the basket.
- Chick-fil-A: grilled nuggets and the market salad.
- The client dinner: order the protein first, then double the vegetables. Bread or dessert, pick one.
- Home, with the family: eat what they eat. Build your plate protein first. Nobody at the table needs to know you're on a plan.
The sad desk sandwich spikes you and drops you. Protein, fat and vegetables keep you level through the afternoon. Keep the coffee.
Never arrive starving. Starving is where the bad decisions live. Airport or gas station: jerky, string cheese, a shake, or a rotisserie chicken from the grocery.
You don't have to quit. Cap it, keep it to the weekend, and eat protein and drink water before you go out. It's not the two beers that stall you. It's the bad sleep after them.
The 90 days, phase by phase.
The floor
Three sessions booked. Protein at breakfast and lunch. 8,000 steps. Baseline taken. Nothing else. Resist adding more.
Build the engine
Run the 3x45 week. Add a rep or five pounds when the day gives it. Weigh in once a week, same morning, and read the trend over weeks, not the number on a Tuesday. The scale moves in steps, not a line. A flat week, then two pounds at once, is normal.
The messy middle
This is where every plan you've tried died. The travel week. The sick kid. The quarter close. One rule: never miss twice. A bad week drops you to the floor, not to zero: three proteins, your steps, one session.
Week seven is the easy week. And if the scale sits still for two weeks, check your steps and your weekends before you cut food. Start there.
Lock it in
Same photo, same spot, same light. Tape the waist. Put day 1 next to day 90 and look at what moved: the lifts, the tape, the belt, the 3pm crash. Then decide what the next 90 are for.
The floor stays
The 90 days end. The floor doesn't. Three sessions, protein early, steps. That's not a diet you come off. It's how a man with a career stays in shape.
Sleep first. Hormones last.
The order is sleep, training, nutrition, then hormones. Most men run it backwards and go looking for the last one first.
You can't train hard and eat right on six hours a night forever. Protect the sleep before you add anything. It's also why this map runs two hard sets, not five. Your recovery is short, so your volume is short.
Run all of it for 90 days. If you're sleeping, training and eating to the map and you still feel flat, that's a conversation with your doctor and a blood test. Not a guess, and not something off a gas station shelf.
The weekly scorecard.
Sunday night. Sixty seconds. Screenshot this card and check it every week.
| Sessions | 3 of 3 |
| Steps, daily average | 8,000+ |
| Days with 40g protein by lunch | 5 of 7 |
| Weigh-in, same morning, weekly | Trending down |
| Waist at the belly button, every 2 weeks | Down |
| Missed twice in a row? | No |
join.missiontraining.co/map · @itsgaberocha
Two weeks off target on the same line? That's the line to fix. Not all six.
Where the map runs out.
This map is the same for every man who reads it. Your week isn't.
The map doesn't know you fly out Tuesday and back Thursday. It doesn't know your shoulder clicks on the press, that Wednesday is always a client dinner, or that week five is where you always quit. Finding that out is my job.
That's the Prime Protocol. The same three numbers, 15-30lbs, 90 days, 3x45min, built 1:1 on your real calendar and adjusted every week. Not a group chat. Not a PDF.
I only take guys it fits. So it starts with a free call. Fifteen minutes, I call your phone. If it's not a fit, I'll tell you.
Book your free callFree call. I call you. No video, no link.
Pick your time.
The call from the section above, right here. Pick what you want from it, then a time that works.
- 15 minutes. I call your phone. No video, no link to click.
- You tell me where you are and where you want to be. I tell you straight if I can help, and how.
- If I can't, I'll say so, and point you somewhere better.
Watch next.
The short videos are where you found me. The long ones are where you get to know how I coach.
How to Stay Fit Working 60h/WeekYouTube · 7 min
The #1 Method to Lose Belly Fat for Busy ProfessionalsYouTube · 8 min