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9. Final Checklist

"Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing or learning to do." Pele

You can use this page to get a feel for how each day and week will play out until you attain the ideal male body. For those of you wondering—yes, this is the last page of the guide!

Daily Checklist

Weigh yourself on your smart scale in the morning after you take care of business in the toilet
Reach your calorie and protein goals using Nutrionix and your food scale
Take your creatine
Make sure that your water intake, sleep, and stress are taken care of

Weekly Checklist

Update your weight on your copy of "The Ideal Body Calculator" to see your newly estimated calorie and protein goals
Take progress photos
Track and finish your workouts
Take your pre-workout supplements
See if you need to switch your nutrition phase and/or training program

For those of you that want a visual representation of how the entire plan plays out, check out the calendar below. Note that this calendar starts @January 1, 2021 but you can set the start date to today to begin your journey to ideal now.

Additionally, since the average individual is above the ideal BMI score of 21, the example calendar begins with the cutting phase. If your BMI score is below 21, make sure that you start with lean-bulking instead.

If you'd like to add these dates to your iCal, you can do so by clicking here. If you want to add these dates to your Google calendar, click the blue "+" icon near the bottom right of the embedded calendar above.

Remember that if you can't see any events on the calendar above, that's because you aren't looking at the correct dates! The calendar above starts at @January 1, 2021. Use the blue left/right arrows at the top of the embedded calendar to switch between months.

Congratulations. Really.

If you've gotten this far, you've completed the guide and are well on your way to reaching the ideal male body! In a short amount of time, you will be able to confidently say that your physique is superior to most people you will ever meet. A few final reminders:

  1. To get the "cheat sheet" for this guide, click here
  2. If you have a comment or something to add, click here
  3. If you'd like to become a beta-tester, click here

Once you reach ideal, be sure to share your transformation pictures to add them to the upcoming transformations page!

If you have any questions, be sure to check out the

page. Also, there are tons of great, crowd-sourced information inside of the "Extra Pages" to check out. You can get to the extra pages by clicking on the "breadcrumbs" that are at the top of your screen.

See you all at the gym and the beach soon, — Optimized Guides
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