BLAJIOH’S SYSTEM
Welcome. This is a simple system for training and eating better without the confusion.”
〰️
Welcome. This is a simple system for training and eating better without the confusion.” 〰️
Train strong. Eat smart. Move better for life
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Train strong. Eat smart. Move better for life *
Watch this short video to understand how to use this site.Structured workouts designed for strength, mobility, and longevity.
NUTRITION
Medjool Dates & Strawberry bowl
Calories: 180-200
Carbohydrates: 45g
Fiber:6.5 (roughly 23% of Daily Value)
Sugar: 39g (All naturally occurring)
Fat: 1g
Protein 2g
Grilled Chicken & Sweet Potato Bowl
Calories: 555
Carbohydrates: 39g
Fiber: 7g
Sugar: 0
Fat: 29g
Protein: 39g
Waffle House Fiesta Bowl & Waffle w honey drizzled on top
Calories: 840 kcal
Carbohydrates: 55g
Sodium: 870mg
Fat: 50-60g
Protein: 60g
Rigatoni Noodles W 93% lean & 7% fat Ground beef.
Calories: 440
Carbohydrates: 48g
Fiber: 5g
Sugar
Fat: 14g
Protein: 31g
Deviled Eggs w 5 Scrambled Eggs & Grilled Chicken
Calories: 650
Carbohydrates: 3-5g
Fat: 43g
Protein: 70g
Lean Beef & Rice w Fruit Bowl containing bananas, Strawberries, and Blueberries.
Calories:400
Carbohydrates: 76g
Fat: 8g
Protein: 40g
Steak bites & Broccoli
Calories: 315-550
Carbohydrates: 3g-10g
Fiber: 2g-7g
Sugar: 0
Fat: 13g-22g
Protein: 40g-61g
My ORIGIN, why this system exists & Common Misconceptions…
My Journey
My name is Blajioh, and movement has been part of my life since I was 4 years old.
I grew up playing sports year-round — football, soccer, track, and basketball. Football taught me discipline, soccer taught me creativity, track kept me sharp, and basketball showed me what real competition felt like. Some experiences were great, some were tough, but all of them shaped how I look at training.
As I got older, organized sports faded, but the foundation stayed.
Now at 26, I train for strength, mobility, and longevity — and I eat in a way that supports my life outside the gym, not just my workouts.
This system comes from years of trial, structure, and real experience — not trends.
Simple training. Sustainable nutrition. Built for real life.
why this system exists
I believe training should make your life better — not harder.
Strength, mobility, and nutrition should support your goals, your work, and your long-term health.
This system is built to be simple, sustainable, and effective. Learn more
A Common Misconception
Most people believe that getting in shape means going all-in — training every day, eating perfectly, and being motivated at all times.
That’s not how real progress works.
Getting in shape isn’t about extremes or perfection.
It’s about consistency, simplicity, and sustainability.
Missing a workout or having an off day doesn’t ruin progress.
Quitting does.
This system is built around showing up consistently, training with intention, and eating in a way that supports real life — not restricts it.
Misconception about consistency
Most people think consistency means giving maximum effort every single day — perfect workouts, perfect meals, zero off days.
That belief is why so many people quit.
Real consistency isn’t intensity. It’s reliability.
Going 100% every day leads to:
Burnout
Injury
Mental fatigue
Quitting when life gets busy
Consistency, on the other hand, means:
Showing up even when energy is low
Adjusting effort without stopping
Keeping habits intact during busy or stressful periods
Some days you train hard.
Some days you train light.
Some days you just move.
All of those days count.
The people who get in shape aren’t the ones who go hardest —
they’re the ones who keep going.
progress over time…2017-2026
pick your path
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pick your path *
ROUTE 1: SKINNY → MUSCULAR
(True beginner, under-muscled, struggles to gain weight)
#1 Route: Lean Bulk (Slow Calorie Surplus + Progressive Strength Training)
**Training Routine (4 Days Upper / Lower)**
Goal: Build strength fast on compounds.
Upper A
Bench Press – 4x5–8
Pull-Ups – 4x6–8
Shoulder Press – 3x6–10
Row – 3x6–10
Curls – 3x8–12
Lower A
Squats – 4x5–8
Romanian Deadlift – 3x6–10
Lunges – 3x8–12
Calves – 3x12–20
(Rest)
Upper B
Incline Press – 4x6–10
Lat Pulldown – 4x8–10
Lateral Raises – 3x12–15
Seated Row – 3x8–12
Triceps – 3x8–12
Lower B
Deadlift – 3x4–6
Leg Press – 3x10–15
Leg Curls – 3x10–15
Calves – 3x12–20
🍽 Diet Approach
+250 to +400 calorie surplus
Protein: 1g per lb bodyweight
Gain ~0.5 lb per week
pick your path
The Difference In Approach
If You’re Skinny (Under-Muscled)
Eat in a calorie surplus (+250–400 calories)
Focus on gaining 0.5 lb per week
Prioritize heavy compound lifts
Minimize excessive cardio
Accept a small amount of fat gain
Chase strength increases every week
Goal: Build size first
Mindset:
Fuel growth. Get stronger. Fill out your frame.
🔵 If You’re Overweight (Higher Body Fat)
Eat in a moderate calorie deficit (–300–500 calories)
Aim to lose 0.5–1 lb per week
Lift heavy to preserve/build muscle
Add 2–3 moderate cardio sessions weekly
Keep protein high (0.8–1g per lb bodyweight)
Focus on maintaining or slightly increasing strength
Goal: Lose fat while building a muscle base
Mindset:
Use stored fat as fuel. Tighten up your physique.
ROUTE 2: OVERWEIGHT → LEAN & MUSCULAR
(Higher body fat, wants to lose weight but build muscle)
#1 Route: Recomposition First → Then Lean Bulk
Most people try to bulk when overweight.
That’s a mistake.
The smarter route:
Lift heavy + slight calorie deficit.
Let your body use stored fat for fuel.
Bring creativity and expertise to everything you do.
Here, creativity meets opportunity. Whatever you're building, I'm here to help you take the first step with confidence.
**Training Routine (3–4 Days Full Body or Upper/Lower)**
Because recovery matters more in a deficit.
Full Body Example (3 Days)
Day 1
Squats – 4x5–8
Bench Press – 4x5–8
Rows – 3x8–10
Lateral Raises – 3x12–15
Day 2
Deadlifts – 3x4–6
Overhead Press – 3x6–10
Pull-Ups – 3x6–10
Curls – 3x8–12
Day 3
Leg Press – 3x10–15
Incline Press – 3x8–12
Seated Row – 3x8–12
Triceps – 3x8–12
🍽 Diet Approach
300–500 calorie deficit
Protein: 0.8–1g per lb bodyweight
Lose 0.5–1 lb per week
Cardio:
2–3 moderate sessions per week max