The physique you want next year starts right now. Not once things "settle down" Not when the "kids are back at school" Not when everything is perfectly aligned for you. Just fucking start mate. No bullshit.

Please take the "you're running out of time" shit with a grain of salt. Yes get after it. But don't let it turn you into a mess. As long as you're still alive, time can NEVER cook you The world is constantly evolving and creating new opportunities to capitalize on. If you're able to stay curious today, you're able to stay curious forever. If you have energy now, that energy doesn't just randomly disappear one day How can your only window to win be restricted to an arbitrary few months or years? Give yourself some more credit and stop thinking irrationally. You're not going to get stuck in some permanent underclass. No shot with the level of vitality flowing through your veins Do not the fearful instill fear. Perpetual optimism. Mentally young for life. It's never your only shot. BELIEVE IN YOURSELF

If in 3 months you are stronger, your program works. Some people might need to work to the point that their legs are super sore. Others might need to avoid getting to that extreme. It all depends on your recovery capabilities and strength going up in a 3 month period is probably the best measurement for most people.

It primarily is an energy density problem. Ultra-processed foods are about 2x more energy dense than minimally processed foods. 1 kg of ultra-processed food = ~2200 calories 1 kg of minimally processed food = ~1100 calories Here's the other issue: UPFs taste good, are easy to eat, and cost about 3x LESS than minimally processed foods.

Brick by brick. Every session stacks. Every choice matters.

Reminder: When you are in a calorie deficit, the goal isn’t to build muscle but to keep it. Unless you are a beginner, you are not going to grow. You preserve muscle by keeping strength up and training with intensity. Give your body a reason to hold onto it.

Your body is a statement of who you are. If it doesn’t align with your standards, you are losing both respect and opportunities.

If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time

Lateral raise variations have become the Creatine of exercise selection…OVERRATED Are they good? Yep Will they build your Delts? Yep Should you throw out all Overhead pressing? Most definitely NOT To fully maximize front/side Delt development, RAISE & PRESS

***HOW TO END SUGAR/HYPER-PALATABLE FOODS ADDICTION*** Focus on environmental changes thatll positively influence your behavior/help shift your habits If possible, don’t allow that shit in the house and make it AS HARD AS POSSIBLE to get your hands on sugar/hyper-palatable foods (create FRICTION) - Go to the food store on a full stomach - Have a list when go and STICK TO THE LIST - Change Uber Eats password to something random and delete the app - Avoid social events that put you in front of hyper-palatable/sugary foods - If you can’t avoid these events, at least go into them well fed/with your own food packed - Log your food on an app like NutritionIx to keep yourself accountable - Log your food THE NIGHT BEFORE rather than the day of (this tends to elevate adherence) - Etc. You’re probably going to do far better dealing in elimination than you will in moderation Do NOT attempt to rely exclusively on willpower/motivation…those things can help get you started but they can’t carry you longterm

The most optimal rep range to build muscle is the 5ish to 10ish rep range The weight you should use depends on the exercise but ultimately it’s whatever weight lands you in that rep range @ 0-1ish RIR This is where you should live as far as rep range & RIR go MOST OF THE TIME

A good set starts with a good setup. Seat height, pad and handle adjustments, body positioning... vital. The setup always comes before execution, and you should treat it with the same consistency and mindfulness as every other aspect of training.

Aim for near-perfect form: less risk of injury, more tension on the muscle.

People will focus ALL of their effort/energy/attention on their training regimen/what they’re doing in the gym Then, they’ll turn around and ignore EVERYTHING ELSE The gym is just ONE of several “needle movers” What about your diet? What about your sleep? What about your hydration? Etc. Don’t get me wrong…I think people should strive to make the best training decisions they can make (relative to their goal(s)) But you can’t JUST do that and let everything else fall by the wayside! Reality is, it’s better to get your training 80% right if that means getting everything else 80% right as well than it is to get your training 100% right and everything else < 50% right

Do people still think eating at maintenance year round is the "best" way to pack on new muscle tissue? You're never gonna beat starting LEAN and slowly pushing BW up while getting strong as fuck. Use your eyes...it's what the best have done for decades. Don't fall for fads.

Momentum is everything. One workout makes the next easier. One healthy choice leads to another. One small win builds confidence for bigger ones. Do not wait for motivation. Just get the ball rolling, momentum will carry you.

Do not let fear stop you from getting in shape. Nobody is going to laugh at you in the gym. It’s never too late to start. And asking for help is not weakness, it is the smartest move you can make.

IDEAL BULKING MACROS .75-1g of protein per pound of bodyweight (.75 is enough) .3g of fat per pound of bodyweight Carbs = fill in the rest If you know how many calories you’re aiming for each day and you know the 4/4/9 rule, this takes a grand total of 45 seconds to calculate

“Any tips to combat hunger while cutting?” Sure: - Stick to mostly whole/minimally processed foods - Protein-based foods tend to be very satiating…allot your macros/make your specific food choices with this in mind - Avoid liquid calories like the plague - Spread your meals evenly throughout the day - Staying as busy as possible can help (less mental bandwidth to devote to thinking about the hunger you’re experiencing) Oh, you’re still hungry? One last tip on that note: DEAL WITH IT! Did you think you were going to avoid bouts of hunger while purposefully depriving yourself of incoming energy for weeks/months? You didn’t really think that, did you???

“One cheat meal a week won’t hurt my fat loss” You really sure about that? This mindset will stall fat loss at a certain point…guaranteed. Let’s say someone is running a deficit at 1800 calories Saturday rolls around and they easily polish off a burger, fries and some ice cream. Could easily net your daily total to 4000 calories no danger. You’ve just end up “undone” 4/5 days of fat loss progress with this one meal. This is how you chase your tail for months on end.