Expert guides on fat loss, nutrition, and training — written by the SHED team and backed by research. Free guides are always free. Pro and Premium guides unlock with your plan.
The Fat Loss Blueprint
A science-backed 4-week kickstart plan
Everything you need to lose fat without losing muscle — calorie targets, macro splits, meal timing, and a sample 4-week eating schedule.
What's inside
High-Protein Meal Prep Playbook
20 meals, 2 hours, all week covered
Step-by-step meal prep guide with 20 high-protein recipes you can batch cook on Sunday for the entire week.
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Strength Foundations
A 12-week beginner lifting program
A structured 3-day/week barbell and dumbbell program designed for beginners to build real strength and muscle over 12 weeks.
What's inside
Advanced Body Recomposition Guide
Build muscle and lose fat simultaneously
For intermediate-level trainees ready to break through plateaus. Covers recomp nutrition, training splits, and periodization.
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Gut Health & Performance Handbook
Optimize digestion for better energy and recovery
How gut health affects fat loss, energy, and training performance — plus actionable dietary changes to improve it.
What's inside
Guides are in PDF format and can be downloaded to any device. New guides are added regularly — Premium members get early access.