Resources 8 min read

The Complete Pierce Protocol Resource Guide

Your comprehensive hub for tools, templates, calculators, and strategies to maximize your transformation results

Published by Ian Pierce

January 14, 2025

Everything you need in one place. Bookmark this page—it's your complete resource library for nutrition, training, recovery, and lifestyle optimization.

📊 Calculators & Tools

Macro Calculator

Calculate your personalized protein, carb, and fat targets based on your weight, activity level, and goals.

Formula:
Protein: 1g per lb bodyweight
Fats: 0.3-0.4g per lb bodyweight
Carbs: Remaining calories

TDEE Estimator

Determine your Total Daily Energy Expenditure to set appropriate calorie targets.

Quick Estimate:
Bodyweight × 14-16 (moderate activity)
Then subtract 300-500 for fat loss

Body Fat Tracker

Track body fat percentage using multiple methods for accuracy.

Best Methods:
Navy Method (measurements)
Progress photos (visual comparison)
Weekly weigh-ins (trend data)

Sleep Quality Tracker

Monitor sleep hours and quality to optimize recovery.

Target:
7-9 hours per night
Wake up feeling refreshed
Consistent sleep/wake times

🍽️ Nutrition Resources

High-Protein Meal Templates

Breakfast

• 6-egg omelet + veggies
• Greek yogurt + protein shake
• Protein pancakes + turkey sausage

Lunch/Dinner

• 8oz chicken + rice + broccoli
• Ground turkey taco bowl
• Salmon + sweet potato + asparagus

Snacks

• Protein shake (30-40g)
• Beef jerky + apple
• Cottage cheese + berries

Restaurant Ordering Guide

✅ Order This

• Grilled protein (chicken, steak, fish)
• Steamed vegetables
• Baked/grilled potatoes or rice
• Salad with dressing on side

❌ Avoid This

• Fried anything
• Cream-based sauces
• Bread baskets
• Sugary cocktails

💪 Training Resources

Sample Training Splits

3-Day Split (Busy Schedule)

Day 1: Upper Push

Chest, Shoulders, Triceps

Day 2: Legs

Quads, Hamstrings, Glutes

Day 3: Upper Pull

Back, Biceps, Rear Delts

4-Day Split (Optimal)

Day 1: Upper Push

Day 2: Lower

Day 3: Upper Pull

Day 4: Full Body

✈️ Travel Resources

Hotel Gym Workout (30 min)

Dumbbell goblet squats: 3×12
Dumbbell bench press: 3×10
Dumbbell rows: 3×10
Dumbbell shoulder press: 3×10
Plank: 3×60 sec

Travel Packing Essentials

Protein powder (single-serve packets)
Resistance bands
Food scale (portable)
Sleep mask + earplugs

Bookmark This Page

This resource guide is constantly updated with new tools, templates, and strategies. Save it and check back regularly for the latest additions.

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