INTRODUCTION

Welcome to LARAKI'S BLUE PRINT, your

comprehensive guide to mastering the art of
fitness and achieving your greatest goals.
Whether you’re beginning your fitness journey
for the first time or looking to enhance an
already established routine, this guide will
walk you through five essential steps of
transformation. Each step is designed to
tackle challenges and seize opportunities,
providing practical solutions and a roadmap
for lasting progress.
By understanding these steps, you’ll gain
clarity, build momentum, and make fitness an
integral part of your lifestyle.
Start this transformative adventure with us.
Always remember: the only way to fail is to
give up. Progress, no matter how small, is still
progress.

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ABDESLAM LARAKI
CEO and Founder of TeamGreekGods
A few years ago, like many others, I struggled with
non-scientific diets and poorly suited training
programs that compromised my metabolism.
Frustrated by these failures, I decided to educate
myself, invest in myself, and understand the real
needs of the body. This is how Team Greek Gods was
born, with a clear mission: to help others stop wasting
time and money and avoid destructive diets. Since that
day, our goal has been to provide sustainable results
through a scientific approach and daily support.

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 STEPS

STEP I: THE BEGINNER

STEP II: THE NOVICE

STEP III: THE AMATEUR

STEP IV: THE PLATEAU

STEP V: THE ADVANCED

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STEP I: THE BEGINNER
Focus: Self-Discovery and
Goal Setting

Goal: Reflect deeply on what

you truly want to achieve,
whether it’s weight loss,
muscle gain, improved health,
or overall well-bein

Assess your current starting point: your fitness level,

potential, and personal limitations. This foundational
step sets the stage for all future progress.
Key Actions:
1.Define your goals:
-Write down SMART goals (Specific, Measurable,
Achievable, Realistic, and Time-bound)
-Examples: "Lose 5 kg in 3 months" or "Gain 3 kg of
lean muscle in 6 months." These goals provide
direction and motivation.

2.Identify obstacles:
-List potential obstacles, such as lack of time,
unhealthy habits, or lack of knowledge.

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 -Develop practical strategies to overcome these
challenges, such as scheduling your workouts or
seeking professional advice.

3.Change your mindset:

-Accept the fact that significant progress takes
time and requires consistent effort.
-Focus on building habits rather than seeking quick
results. Sustainable change is based on small daily
actions.
Tools

-Use a fitness journal to document your

goals, thoughts, and progress.
-Perform a basic fitness test to establish a
baseline (e.g., measure your weight, body fat
percentage, or take a photo).

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STEP II: THE NOVICE
Focus: Healthy Habits and Consistency
Goal: Create fundamental habits that lay the
foundation for long-term success.
Key Actions:
1.Training:
-Commit to training at least 3 times a week.
Consistency is more important than intensity at this
stage.
-Focus on learning proper form and technique rather
than lifting heavy weights to avoid injuries and build
your confidence.

Tools
-Start by incorporating whole, nutrient-dense foods
into your diet, such as vegetables, lean proteins, and
whole grains.
- Gradually reduce processed foods, sugary drinks,
and unnecessary snacks.

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 3.Recovery:
-Ensure you get 7 to 9 hours of quality sleep each
night to allow your body to repair and strengthen
-Incorporate active recovery activities such as
stretching or light walking on rest days.

Advice:

-Celebrate small victories along the way, such

as completing a week of workouts or making
healthier food choices.
-Avoid complicating your routine. Simplicity and
consistency will yield the best results.

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STEP III: THE AMATEUR
Focus: Structured Progress

Goal: Transition from occasional

efforts to a structured approach that
accelerates your progress and yields
measurable results.

Key Actions:
Calculate calories and macronutrients:
-Determine your daily caloric needs
and macronutrient breakdown using
the method outlined in the bonus
section.

- Adjust these calculations to your specific goals, such

as fat loss or muscle gain.
2.Follow a structured training program:
-Commit to training 4 to 5 times a week, focusing on
compound movements like squats, deadlifts, and
bench presses for maximum efficiency.
-Incorporate progressive overload by gradually
increasing weights, reps, or intensity to stimulate
muscle growth and strength gains.

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3.Track your progress:
-Use tools like fitness apps or journals to record your
workouts, meals, and progress photos.
-Regularly assess your performance and adjust your
plan as needed to stay on track.

Mindset :

Cultivate discipline. At this stage, motivation

alone is no longer enough. Understand that
progress may be slow but steady. Trust the
process and persevere.

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STEP IV: THE PLATEAU

Focus: Diagnosis and Adjustment

Goal: Identify the reasons for the slowdown in
progress and make the necessary adjustments
to restart progress.
Key Actions:
Diagnose the problem:
-Reevaluate your goals, tracking data, and overall
progress.
-Identify areas that need improvement, such as
insufficient recovery, unbalanced nutrition, or lack of
intensity in training.
2.Adapt your plan:
-Introduce variety into your workouts by trying new
exercises, changing repetition patterns, or increasing
intensity.
-Adjust your caloric intake or macronutrient ratios
based on your current needs.

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3.Prioritize recovery:
-Incorporate mobility exercises, foam rolling, and
regular stretching to improve flexibility and prevent
injuries.
-Ensure your body gets the necessary time to recover
between intense sessions.

Mindset:

View plateaus as opportunities for learning and

growth. They are an integral part of the fitness
journey and often indicate that it’s time to refine
your strategy.

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STEP V: THE ADVANCED
Focus: Making fitness a lifestyle
Goal: Integrate fitness into your daily routine, naturally
and effortlessly.

Key Actions:
1.Maintain healthy habits:
-Continue prioritizing nutrient-dense foods and
maintaining a consistent training schedule.
-Experiment with advanced techniques like
periodization or new training styles to keep things
challenging.
2.Take on new challenges:
-Set ambitious yet realistic goals, such as trying new
sports, taking on a fitness challenge, or beating your
personal records.

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3.Inspire others:
-Share your journey to motivate and inspire those
around you. Teaching and guiding others can also
strengthen your own commitment.
Mindset :

Fitness has now become part of your identity.

Enjoy the process and embrace this lifestyle
without unnecessary pressure.

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Bonus Section: How to Calculate Basal Metabolic
Rate (BMR) and Macronutrients

Step 1: Calculate your BMR (using the Mifflin-St

Jeor equation):
For men:
BMR = (10 x weight in kg) + (6.25 x height in cm) -
(5 x age in years) + 5
For women:
BMR = (10 x weight in kg) + (6.25 x height in cm) -
(5 x age in years) - 161 (Note: the original formula
has -161, not -16)

Step 2: Adjust based on activity level:

Sedentary: BMR x 1.2
Light activity (1-3 times per week): BMR x
1.375
Moderate activity (3-5 times per week): BMR
x 1.55
Intense activity (6-7 times per week): BMR x
1.725
Very intense activity (heavy physical labor):
BMR x 1.9

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Step 3: Define your goal:
To lose weight: Reduce daily calories by 10 to
20%.
To gain muscle: Increase daily calories by 10
to 20%.

Step 4: Calculate the macronutrients:

Proteins: 1.6-2.2 g per kg of body weight.
Fats: 20-30% of total calories.
Carbohydrates: Remaining calories after
calculating protein and fat.

EPractical Example:-Weight: 70 kg-Height: 175

cm-Age: 25 years-Activity level: Moderate (1.55)
BMR Calculation:
BMR = (10 x 70) + (6.25 x 175) - (5 x 25) + 5 =
1662.5 kcal
Total Calories:
Total Calories = 1662.5 x 1.55 = 2577 kcal
To lose weight:
Calories for weight loss = 2577 x 0.8 = 2061 kcal
Macronutrients:
Proteins: 140 g (4 kcal/g = 560 kcal)
Fats: 60 g (9 kcal/g = 540 kcal)
Carbohydrates: Remaining calories (2061 -
560 - 540 = 961 kcal, 961 / 4 = 240 g

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CONCLUSION
Your fitness journey is a life-changing decision
that requires dedication, patience, and
adaptability. This guide provides a clear roadmap
through five stages, helping you tackle
challenges with practical steps and proven
strategies.
Remember, progress is not always linear, but
every small effort contributes to your
transformation. Embrace each stage, learn from
your experiences, and celebrate the milestones
you reach. Fitness is more than just a goal—it’s
an ongoing journey towards well-being and
personal growth.
As you progress, make fitness a natural part of
your lifestyle, enriching not only your physical
health but also your mental resilience and self-
confidence. Share your journey with others,
inspire them, and never stop striving to become
the best version of yourself.
Take the first step today, and let LARAKI'S
BLUE PRINT be your trusted guide on this path
to success. Together, we can achieve greatness
—one step, one workout, and one healthy meal
at a time.

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Need help ? I'm here for you !
Your fitness transformation isn’t a dream—it’s a plan
waiting to happen. Together, we’ll turn your goals into
results and make fitness a lifestyle, not a chore.

💪 Imagine This:
A tailored fitness and nutrition program designed just for
YOU.
Real progress, real accountability, and real results.
Expert guidance through every rep, every meal, and every
challenge.

🔥 Why You? Why Now?

Because you deserve more. More confidence. More energy.
More YOU. Don’t settle for less when you’re capable of so
much more.

🚀 Take Action Today!

Let’s turn your ambition into transformation. Join my online
coaching program now and be part of the success stories.

🔗 Apply Now
Your future self will thank you. Let’s make it happen,
together!🌟

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THIS CAN BE YOU IN
FEW MONTHS

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