The Body Engineer – E-book Download


THE BODY ENGINEER – A beginner’s blueprint to nutrition and training

by Shane Parsons


This book has been designed for beginners and details every piece of vital information a beginner would need to confidently achieve their individual goals.

I spent the majority of my youth researching ‘the best training split, the best diet, the best supplements’ etc. but with tonnes of conflicting information online it was so confusing. Over the next 5 or so years I probably tried every single different training split, every single diet, took every supplement and still made little progress.

You get to learn from all of my mistakes and bypass the stages of confusion and feeling lost. Think of this book as an educational stepping stone to kick start your fitness journey without the initial struggles!

By the end of this book, you will be able to:

  • Calculate your own Basal Metabolic Rate (BMR)
  • Understand macronutrients and what foods contain what macros
  • Compose your own nutrition plan full of healthy foods to suit your goals
  • Decide whether (and how) to bulk or cut and how to transition between them
  • Understand different training splits and how to utilise them for your individual goals
  • Understand the importance of progressive overload
  • Create your own training plan
  • Understand what supplements work and what are useless



The aim of this book

Chapter 1 – Intro

Chapter 2 – 10 things I wish I knew when I started lifting

Chapter 3 – Diet and nutrition

  • The basics
  • Calculating macros
  • Composing meals
  • Tracking your diet
  • Meal timing and frequency
  • Fibre
  • Sodium
  • Flexible dieting
  • Fine tuning maintenance calories
  • Bulk or Cut?
  • Gain muscle and lose fat simultaneously
  • What about skinny fat?
  • If your goal is to gain muscle
  • If your goal is to lose fat
  • Beat the Plateau
  • Bulk/cut transition
  • Sample: maintenance macros meal plan
  • Sample: bulking macros meal plan
  • Sample: cutting macros meal plan

Chapter 4 – Training

  • Intro
  • Four types of routines
  • Full body routine
  • Body part split
  • Upper/lower split
  • Push pull legs
  • Sample full body routine
  • Strength vs hypertrophy
  • Progressive overload
  • Sample intermediate routine: Upper lower split
  • Sample advanced routine: PPL

Chapter 5 – Supplements

  • Recommended
  • Works but not necessary

Chapter 6 – Conclusion