Strong and Defined Physique Cheat Sheet
My journey of consistent diet and exercise started about 4 years ago, and I haven’t looked back since. I’ve been on an ever-evolving journey that’s involved experimenting with different diets, workout plans, and sleep habits. Similar to dating, I’ve been trying to figure out what I like and don’t like; what works for me and what doesn’t. In this cheat sheet, I am sharing the evolution of that journey and tips I’ve learned along the way. I’ve fucked up and made mistakes, so hopefully this will help you from making the same. What works for me might not work for you, so do some trial and error to figure that out, but this is a great foundation to start at. You can sculpt any physique you envision by consistently eating a nutritious and intentional (hit your goal macros/calories) diet, consistently lifting weights, consistently walking 10,000 steps, and consistently getting high-quality sleep.
3 Pillars to a Lean Physique
Diet
Sleep
Exercise
My Diet
Before gym: 7:30 am - 9 am
3-4 glasses of water
4 ounces 90-96% lean ground beef, ground turkey, or chicken breasts
Salt along with other seasonings on both. A little honey on the meat.
3/4 cup of Bob's Red Mill Gluten Free Organic Old Fashioned Rolled Oats with blueberries, salt, and a 4 second squeeze of honey.
Overnight oats are a very convenient breakfast. 3/4 cups of oats with frozen fruit in a bowl and leave in the fridge overnight. Add honey the next morning.
I will sometimes replace oats with ¾ cup rice or quinoa
LMNT chocolate salt electrolytes mixed with water or my pre workout
Pre-Workout: Kono Nutrition - Strawberry pre workout. If I need an extra kick, Transparent Labs Bulk Pre Workout is my go-to. I'd take the lean version if I was trying to lose weight.
After Gym 10 am - 12 pm
5 eggs cooked in olive oil with fresh garlic, onion, and salt
1 avocado
Broccoli cooked in olive oil
1 piece of Dave’s Killer Bread to soak up the egg yolk and spices. 70 calories per slice. 1 slice a day and I’m satisfied.
Protein Smoothie: collagen protein powder, frozen fruit, creatine, psyllium husk, and water
1 banana
Afternoon Snack 2 pm - 3 pm
Carrots with salsa, Miyoko Cashew Milk Cream Cheese, or Primal Kitchen Chipotle Lime Mayo/Buffalo Ranch Dip
1 banana
Dinner 4:30 pm - 6:30 pm
14-18 ounces of lean meat with spices
Salad (spinach, kale, lettuce) with olive oil and spices or Primal Kitchen Dressing
Occasionally mixed vegetables (usually broccoli and/or cauliflower)
Occasionally sweet potatoes
Cheribundi Light Tart Cherry Juice - I use 1/4 of the bottle since it’s 4 servings per container. It’s supposed to help with muscle recovery and sleep. Does it? Who the fuck knows, but it’s healthy either way. I do 3/4 juice and 1/4 water in a glass.
1-2 Kiwis
2 clementines
Post Dinner Snack (if I eat an early dinner) 8 pm - 9 pm - super light snack so I’m not overly hungry before bed
1 handful of mixed nuts with salt (about 5 almonds, 5 walnuts, and 1 Brazil nut). Lots of calories in nuts and nut butters, tread carefully.
4-5 times a week I’ll treat myself to 1 or 2 pieces of Jojo's chocolate; highly recommend. I typically base this on whether I worked out that day/burned a lot of calories. If yes, I’ll treat myself as a reward. If no, it depends how hungry I am/how strong my craving is. I don’t give in to every craving because, in doing so, you give cravings power over you. If you don’t give in to a strong craving, you regain power over it. All about impulse control.
Comes out to about 3421 calories. 237 g protein, 316 g carbs, and 139 g fat. I will typically range between 3200 and 3600 depending on how much meat and fruit I eat, whether I eat potatoes with dinner, indulge in some Jojos chocolate, or eat a snack at night.
I am constantly adjusting my diet to find what best fuels my body and mind (as you should too), so these numbers fluctuate often. On 7/5/2023 I increased my carbs and reduced protein. Before this, I was at about 310g protein, 193g carbs, and 163g fat. I’ve been doing a crazy high protein diet for at least a year.
I felt good but increasing my carbs may give me more energy for my workouts, which have been lagging recently. I’ve listened to a few sources I trust say 1 gram/pound of bodyweight is ideal, and anything more than that doesn’t net “extra gains.” I still eat more than 1 gram/pound because I enjoy eating meat, and feel good doing so, but I’m not obsessed with it anymore.
I’ve been obsessed with eating as much protein as possible because I wanted to “maximize my gains.” I would limit my carb and fat intake to be able to eat more protein while trying to stay within my calorie range.
I’ve broken the “protein obsession” mindset and finally realized that I can enjoy other non-protein dominant foods as long as I hit my protein number, which is fairly easy to do.
I hope you also use this to avoid falling into the protein trap. More is not always better. Hit 1g/pound of bodyweight each day and you’re good. Don’t stress about eating as much protein as you possibly can. It’s not “wrong” to eat more than that if you want to, you just simply don’t need to. If you don’t believe me, the goat Arnold Schwarzenegger also followed the 1gram/pound rule, and it seemed to work okay for him. Well, he says he did at least, so I’ll take his word for it.
I cook my meat and rice a day or 2 prior, so it’s quick and easy in the morning with no prep. Having food prepped and ready to go is key. It makes staying consistent easier.
Hit your protein + hit your calories + hit the weights + hit your steps = Lean
Recommendations for you
To find an estimate of the number of calories you burn each day go to https://tdeecalculator.net/ and enter the information honestly. Don’t pretend to be more or less physically active than you are. Be honest. Lying will give you an inaccurate calorie number which will fuck up how much you eat each day. Egos will not help you here. I’ve learned the hard way with many aspects of fitness.
Before a Workout
Drink 3-4 glasses of water
If you have extra money, LMNT electrolyte packets help the body prepare for a workout. Search “LMNT huberman code”. I use that and get the Insider Bundle, 120 packets for $117 if you subscribe. If low on cash, these definitely are not necessary.
Sodium intake is important for brain, muscle, and nerve function. Whole foods have significantly less sodium than the processed shit most people eat. Don’t be afraid to add salt to your meals when eating clean, healthy foods.
1/2 cup - 1 cup of oats, rice, or quinoa - simple carbs for quick energy. (base the amount you eat off planned intensity for that day’s workout- low intensity=1/2 cup, mid intensity= 3/4 cup, high intensity=1 cup)
Add 125 g of blueberries or any other berry you like
1 banana - eat separately or add to oatmeal
4 ounces of lean meat (93/7 or leaner) with salt and drizzled in honey (4-second squeeze of bottle) - protein for the muscles and simple carbs for energy
Use a scale to get an idea of what 4 ounces of meat looks like, then you can eyeball it after that. I rarely weigh out my food anymore since I have a rough idea of how much I eat. You’ll reach that point too.
Post Workout - within 1 hour of lifting
4 eggs with salt and other spices you like.
2 pieces of Dave’s Killer Bread Thin Sliced 70 calories each
Avocado
Cooked broccoli or add some spinach/kale to the smoothie. It doesn’t have to be during this meal but try to eat some kind of green vegetable each day.
Smoothie: Collagen Protein Powder OR Whey Isolate Protein Powder, Creatine, Frozen Fruit, 1 banana, 1 serving of nonfat Greek yogurt, and water
I buy plain yogurt since it has 0 added ingredients, but get a flavored one if you’ll enjoy it more. Aim for a nonfat Greek yogurt with 15-16 grams of protein per serving. ShopRite brand plain Greek Yogurt has 1 ingredient and 17 grams of protein, best bang for your buck. If you want a flavored one, I highly recommend Two Good Greek Yogurt, any flavor.
If lactose intolerant, don’t add yogurt. You’re getting enough protein throughout the day anyway.
Since you’re getting plenty of protein, I recommend adding collagen protein to your smoothie rather than whey isolate.
If you can’t get a meal in within 1 hour of lifting, bring whey isolate protein powder in a shaker bottle and a banana with you for after the workout. Wait about 30 minutes after your lift to consume both.
I use Bone Broth Protein since Whey protein messes with my stomach and gives my brother bad acne. If you tolerate whey well, I recommend whey isolate.
Snack
4 spoonfuls (1 serving) of low-fat cottage cheese. Like I said above, if lactose intolerant don’t eat cottage cheese. Eat a protein bar or something around 200 calories you enjoy that will hold you off until dinner.
Any fruit/vegetable you like besides banana
Dinner - large meal
13 ounces of 93% or higher lean meat - add salt and spices, make this shit taste satisfying
Highly recommend YellowBird Blue Agave Sriracha
Salad/vegetable with 5 g olive oil
1 cup of either sweet potatoes, regular potatoes, white rice, or quinoa; whichever you prefer.
Any fruit besides banana or dried fruit like dates
1 serving (¼ of bottle) of Tart Cherry Juice (not from concentrate) - Only if you have extra money to spend.
Cook in olive oil, just enough to prevent sticking.
Use salsa, low calorie sauces, hot sauce, or any other low calorie condiment. If you like dressing for your salad, I recommend anything from Primal Kitchen. Use some but don’t go overboard.
When you first start following a “diet” or “meal plan”, weigh your food until you get a feel for portion sizes of everything you eat. Weigh all your food after cooking. Meat is always heavier before cooking since water and fat drain out while cooking, so always weigh after.
This comes out to about 3,139 calories, 239 grams of protein, 341 grams of carbs, and 100 grams of fat. Eat like this every day for 2 months and watch what happens to your body. Unless you weigh more than 239 pounds, this is more than 1 gram of protein/pound of body weight, but eating high-protein foods makes diets like these sustainable in my experience. You will eventually figure out the right diet for you and become an expert on yourself. Start with these numbers and adjust them to your liking.
This is simply a recommended diet. Hit 1 gram of protein per pound of body weight, eat about 3,000-3,300 calories per day depending on how active you are, and lift weights. If you walk at least 12,000 steps/day plus lift weights, aim for 3,200-3,300 calories. Less steps than that, shoot for 3,000-3,100.
The overall goal when trying to lose fat is to have consumed slightly less calories than you burned over the course of each week (1500-2000 calories less); not each day. Shit happens and some days you’ll eat more than you burn. The total at the end of the week is what matters. That’s why weighing yourself every day doesn’t paint the whole picture, but it does allow you to track your progress. Find the right formula where you’re in just enough of a caloric deficit (about 250-500 calories per day) to lose body fat, yet not enough where you don’t negate muscle growth. Find your sweet spot and eventually fat will disappear and muscle will take its place.
Contrary to the paragraph above, if you want to gain weight and put on muscle while maintaining a lean physique (lean bulk), the goal is to have consumed slightly more calories each week than you burned. A caloric surplus of 1500-2000 calories a week will give you gains while not sacrificing your physique. Use the TDEE (total daily energy expenditure) calculator to estimate your calories burned each day. Then slightly adjust the calories I gave you so you are eating about 250-500 calories more than you burn each day. Remember, the total number at the end of the week matters more than at the end of each day.
Timing your Workouts
I work out in the morning so the “before a workout” meal is technically my breakfast, and “post-workout” is my lunch. You can eat any of these meals whenever you want but prioritize simple carbs (rice, quinoa, oatmeal, banana) with a little protein before your workout and significant protein and some carbs after your workout with fat spread out throughout the day. Prioritize protein throughout the day. It will keep you full and maximize gains.
If you workout late at night, have a protein smoothie after the workout and try to avoid heavy foods before bed.
Protein Hacks
If you are in a pinch and need a quick source of protein that takes minimal prep, I highly recommend cans of chicken, salmon, sardines, or mackerel in water. Avoid cans in oil, unnecessary calories. A 10-ounce can of Valley Fresh Chicken or any can of wild-caught, skinless and boneless salmon, sardines, or mackerel are cheat codes to hit your protein efficiently while minimizing calories. Add some spices or a low-calorie sauce and you’re set. Perfect for work or anytime you don’t have time to cook.
Another hack for quick, easy protein is Fairlife protein shakes. They come in 26-gram, 30-gram, and 42-gram versions. I don’t drink these since there are a few ingredients I don’t love and I get most of my protein from food, but they are a convenient, elite protein source. Any high-protein shake or bar can help you get quality protein and calories. Barbell protein bars give you 20g protein on 200 calories; not a bad ratio. Oikos Triple Zero Nonfat Greek Yogurt, low fat cottage cheese, or any other lowfat/nonfat Greek yogurt are easy protein options too. The small, individual containers are good for work or after training.
Everything I currently/occasionally eat + where I buy:
BJs:
Organic broccoli - 4-pound bag
Wymans 3-4 pound bag of frozen fruit - perfect for smoothies
Nellie’s 24-pack free-range eggs
Farm to Table Select 96% lean ground beef
Jojos Peanut Butter Chocolate/Dark Chocolate Macadamia + Coconut
Shoprite:
Cheribundi Light Tart Cherry Juice (not from concentrate) - shown to improve sleep
4.4-ounce can of Seasons Sardines or Mackerel, skinless and boneless in water, no salt added
5 or 10-ounce can of Valley Fresh Chicken Breast in Water
Good Culture Low-fat cottage cheese
Two Good Low-fat Strawberry Greek yogurt
Horizons Lactose-Free 2% Fat Organic Milk
YellowBird Blue Agave Sriracha
Walmart:
MarketSide Butcher 90%-93% Lean Organic Grass-fed ground beef
Olive Oil - Be careful with any kind of oil since they are very high in calories, especially peanut butter. Moderation is key. Terra Delyssa Organic Extra Virgin Olive Oil
Moolah Organic Almond Milk - Use regular dairy if you can tolerate it.
Amazon:
Almonds - 1 handful of nuts is around 100 calories. That would take a 20-minute walk to burn off.
Walnuts
Brazil nuts
Bob's Red Mill Gluten Free Organic Old Fashioned Rolled Oats \https://a.co/d/eFn0Qp8
Anywhere:
Avocado
Organic kiwi
Organic banana
Pineapple
Dave’s Killer Bread Thin Sliced
Miyokos organic cashew cream cheese - Makes vegetables eatable
Oranges/Mandarins/Clementines
White rice or quinoa
Ground chicken
Ground turkey
Chicken breast
Organic garlic cloves
Organic carrots
Organic spring mix salad already washed
Sweet potatoes/regular potatoes
Spices
Raw and unfiltered honey
Siete Chips
Salsa with 100% real ingredients - BJ’s Wellsley Farms Organic Salsa is my favorite
Primal Kitchen Chipotle Mayo - Chipotle Mayo is by far my favorite. Highly recommend Primal Kitchen’s products. Healthy and alternatives to just about any dip, dressing, or marinade you could want.
Alcohol
Gonna be real with you; if you drink beer and/or White Claws every weekend, you’re gonna gain weight and leave muscle gains on the table. You can still build muscle but getting lean will be tough. Alcohol itself contains 7 calories per gram, but it’s usually what people mix with it that kills their progress. Tons of extra liquid calories that would take hours of exercise each day to burn off.
Hack for ya: flavored vodka with 0-calorie flavored water. It gets you fucked up quicker, hydrates you, and saves you tons of calories. Gin and silver tequila are good options too. If you want more flavor, use a 0-calorie sweetener and you can make some solid mixed drinks. Flavored vodka, water, and Mio Water Enhancer was my drink of choice in college. Mio has shit ingredients so I don’t necessarily recommend that brand, but Stur Water Enhancer on Amazon seems to be a much healthier version that will accomplish the same goal.
Or smoke weed, 0 calories in weed, and doesn’t fuck up muscle growth. That being said, it does fuck up your sleep, and low quality sleep fucks up muscle growth, so smoking weed every day technically will fuck up muscle growth and recovery. Moderation is key.
Sleep
Create your own sleep routine and don’t get too caught up with what other people do. I am simply providing mine to give you ideas on how to improve your sleep. You are doing yourself a big disservice by exercising hard and eating clean, but then sleeping like shit. Gains are made during sleep. I respect and learned a ton from David Goggins, but if your main goal is to maximize strength and muscle growth while still having energy to live your life, you gotta prioritize sleep and recovery. Our body releases growth hormone during the first few hours of sleep (deep sleep) which contributes to tissue repair and muscle growth. The better you sleep, the better your body grows and recovers muscles. A consistent sleep schedule combined with getting 8 full hours of sleep are the 2 most important changes to make. The best stimulant in the world is a good night's sleep, everything else is just masking or enhancing it. No better pre workout than 8 high-quality hours of sleep. It will make your workouts better, body stronger, muscles bigger, and mind clearer. It’s like a hard reset of your brain every night. Improves all aspects of life.
I aim for 7-9 hours of sleep each night, with 8 being my sweet spot. Everyone is different, so discover what works best for you.
Consistent Sleep Schedule: I hit the pillow at 10 -11 most nights and wake up at 7-7:30 almost every day. Explore what sleep schedule matches your lifestyle and works best for you; then try to stick to it 80% of the time. Your body’s internal clock will thank you.
I try to get at least 5 minutes of sunlight in my eyes within 1 hour of waking. Go for a walk and kill 2 birds with 1 stone, steps and sunshine. Your eyes can differentiate between sunlight in the morning and sunlight in the evening. Morning sunlight tells your body to be alert and ready for the day. Evening sunlight tells your body to start producing melatonin and begin preparing for sleep.
The colder my bedroom, the better. There’s a reason most people fall asleep quicker in a cold room than warm.
I take a hot shower every night before bed. During exposure to heat, the inside of our body cools down, which helps us feel tired.
I try to avoid blue light and overhead lights the last hour or 2 before bed. Blue light from your electronics and bright overhead lights trick the body into thinking it's daytime, delaying sleepiness. Red lights or candles provide all the light I need.
A trick that has helped me is changing my phone and laptop screen to red at night. It’s much easier on the eyes and doesn’t disrupt sleepiness (as much).
iPhone Hack: Settings, Accessibility, Display and Text Size, Color Filters, turn on and click “color tint”, slide “intensity” fully to the right.
To expedite the process: Settings, Accessibility, scroll down to “accessibility shortcut”, and select “color filters”. Quickly press the power button 3 times to turn the screen red. Press it 3 more times to switch back to normal.
Samsung/Android: Settings, Display, “Blue Light Filter”, “Night Light”, or “Eye Comfort Shield”
Laptops should have night mode in the “display and brightness” settings as well.
Less satisfying to watch porn so it will kill that detrimental habit as well.
I recently switched to a firm mattress and have seen a big improvement in my sleep. I have heard many people say this has helped their back issues as well.
Most of the time, I will not consume caffeine after 12 pm. Tons of research shows that consuming it late in the day negatively affects sleep quality. Since my brain is often already active when I try to sleep, I prefer not to add to it. It is technically a drug, so it affects everyone differently; utilize it in a way that works best for you. This is mainly why I prefer lifting in the morning. I love pre-workout but won’t take it late in the day. I recommend a stim-free pre-workout if you lift at night. Earth Fed Muscle and Transparent Labs make quality ones.
Alcohol and Weed: In this season of my life, I rarely drink and occasionally consume weed. There’s nothing wrong with either in moderation. I enjoy the effects of alcohol but not enough to sacrifice my whole next day. I’ll smoke or take an edible once per week to fully relax my mind and body and reward myself for a successful week. Weed benefits me, alcohol does not. However, both harm sleep quality. They might make you fall asleep quicker, but it's more like sedation than quality sleep. However, life is about having fun, and alcohol or weed can lead to memorable nights or much-needed relaxation. Sacrificing sleep quality for a fun night is usually worth it. Memories are all we have.
I aim to have my last bite of food by 7 pm; but preferably 5-6 pm. This is tough to do for most people, but the earlier the better. Digesting food uses resources your body needs for sleep. It’s harder to clean the house and cook dinner at the same time than do each separately. I find going to bed slightly hungry,yet still content, gives me the best sleep.
If you like feeling full before bed, eat lean protein like lean meat, low-fat greek yogurt, or low-fat cottage cheese about an hour before bed. Remember, they still count as calories even if it’s late at night.
I aim for 12,000 steps minimum per day. Exercise and sleep are mutually beneficial and help each other significantly. 12,000 steps is a cheat code to becoming lean.
I limit my evening fluid intake to avoid waking up to pee, usually nothing except a cup of tea within 2-3 hours of bed. I would wake up 2-3 times a night to pee and eventually became frustrated enough to do something about it. I’ll do my best to stay hydrated during the day to reduce my need/desire to drink at night.
I use a salt shaker and eat some salt before bed. This helps my body retain more water and slow down bladder filling = less waking up at night to pee.
To reduce snoring and force myself to nose breathe, I use 3M Micropore Medical Tape from Amazon. I place it on my mouth at night and use a Breathe Right strip to help me breathe better through my nose. Weird, but effective. I did this nightly for months, which trained me to breathe through my nose subconsciously. Now, I only wear it occasionally.
To relax my mind while lying in bed, I will listen to a “Yoga Nidra for Sleep” video on YouTube, “Sleep Lofi” music found on any music streaming platform, or a 10 minute sleep meditation video to help me focus on my breathing rather than thoughts. It helps me shut my mind off and focus on something that isn’t my own thoughts. Highly recommend.
If my mom or brother will be coming home late and I want to block out any outside noise, I will use “Loop Quiet Earplugs” from Amazon. They do a good job of blocking out noise and are fairly comfortable, even when sleeping on your side. Perfect if you have a girlfriend/boyfriend who snores and isn’t willing to tape their mouth shut at night.
I use a blackout silk sleep mask to make it as dark as possible at night. For me, it’s comfortable and does not make my head hot. $20 on Amazon if interested. ZIMASILK 100% 22Momme Mulberry Silk Sleep Mask for Sleeping, Filled with Premium Mulberry Silk, Softest & Breathable Silk Eye Sleeping Mask (Black)
My biggest bad habit is grabbing my phone once I wake up. This sets us up to be more stressed and distracted throughout the day. My goal is to avoid touching my phone for the first 15 minutes of being awake. Take the first few minutes of the day to think about your workout or mentally plan your day.
I use a 25 pound weighted blanket solely because it feels nice having weight on top of me. I’m not sure that it’s improved my sleep, but I look forward to using it each night so it’s all worth it. Many people say it helps them relax and reduces anxiety. It stays fairly cool but I often leave 1 foot out of the blanket to help regulate my temperature throughout the night. 10-15% of your bodyweight is recommended; mine is 15%. Link to my blanket: WONAP Bamboo Weighted Blanket 25 pounds https://www.amazon.com/gp/product/B082FSB654/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
Naps: I will take a 20 minute nap around 1 pm - 2 pm if I didn’t get the best sleep the night before. I set a timer for 25 minutes and hope I fall asleep within 5 minutes. Sometimes I do, sometimes I don’t. Either way, I usually feel better than I did before. Simply relaxing the body and brain for 20 minutes should do the trick. Try not to nap after 2 pm or for longer than 20 minutes since it can throw off your sleep at night; longer is not better in this situation. Fun fact: NASA found that naps of 26 minutes improved mission performance by 34% and alertness by 50%.
Sex and Orgasms: I’m going to preface this part by saying this was just as uncomfortable for me to write as I’m sure it was for you to read, but we all deal with this shit and it’s worth talking about. It’s almost as if the orgasm was specifically designed to help us sleep; like a natural sedative. Well, that and make babies. They produce tons of “feel good” hormones in the brain that cause relaxation and reduce stress/anxiety. This helps many people fall asleep quicker and sink deeper into sleep. There are plenty of studies linking orgasms to higher sleep quality so the science supports this. On the other hand, getting good sleep increases libido which helps you have more sex. A beautiful cycle. Moral of the story: if you have a significant other, prioritize sex before bed. It will improve your relationship while also improving your sleep; win win. If you don’t have a significant other, well, you have a hand.
Supplements/Food
These are the supplements/food I consume that have been shown to help with sleep, but I don't really “feel” or notice any difference with them. So while I am not sure if these are helping my sleep, they still have many nutritional benefits. Magnesium and Tart Cherry Juice are good for muscle recovery as well.
Magnesium Glycinate - Innovix Labs Advanced Magnesium, 210 mg, 150 capsules from Amazon. I take 2 capsules about an hour before bed.
Tart Cherry Juice (not from concentrate) - Cheribundi Light Tart Cherry Juice with Stevia, $6 at ShopRite. I drink about 1/4 of the bottle with dinner each night.
Kiwi WITH the skin - Yes, I’m weird and eat the skin, but that’s where most of the benefits lie. I clean all my fruit/veggies with “Veggie Wash: Fruit and Vegetable Wash” found on Amazon or in most stores.
0.5 mg of melatonin. Many melatonin supplements contain more than the body needs. I’ve learned that anything over 1mg isn’t good to take consistently. If I’m awake an hour or 2 before bed or viewed bright lights late in the day, I’ll take 0.5 mg of melatonin to speed up the process of sleepiness. Pure Encapsulations, 0.5 mg, 60 capsules from Amazon. I recommend 1 or 2 capsules.
If my mind is racing and I feel more awake than preferred, I’ll take “Jocko Fuel Good Night Sleep Aid,” or 6000mg CBD Infused Deep Sleep Caps by Santa Cruz Medicinals. The ladder was a gift and doesn’t give me enough benefit to be worthy of paying $120/month for, but they have high-quality products if you are looking for sleep help and have the money for it. The Jocko Fuel sleep aid makes me slightly tired, but I don’t believe it benefits me much.
All supplements affect our bodies very differently. What works for me may not work for you, and vice versa.
Exercise
Do the basics with intensity for a long time and you will look like a different person in 5 years.
Hit different angles of basic movements.
Develop a mind-muscle connection with as many muscles as possible. This unlocks access to a shredded physique. Before each set of exercises, do 1 set where you use enough weight only to feel the muscle moving, nothing that takes effort. Locate the muscle/muscles you want to strengthen with this movement and teach your body how to isolate them. Then move to heavier weight and focus on building that connection. The mind muscle connection really is the key. The weight will come, but learning that connection is the foundation. Build the foundation first, then expand. It’s the secret to sculpting every muscle. That and hard fucking work.
Follow a program. I’ve spent a large chunk of my training career being my own trainer. Designing random workouts each day with no structure of sets or reps. Not tracking my workouts week to week and using whatever weight I thought I could get 10-12 reps with, or whatever rep range I decided on that particular session. I had no structure. I’ve made tremendous progress doing this since I started lifting in 2017, but it will only take you so far. Nothing beats having a plan and sticking to it week after week. Tracking your progression with the weights and what you see in the mirror.
Training Program
I’ll give you a super basic program that, combined with the right diet, will get you strong and ripped. Just a warning that people will start commenting on how many muscles pop out and may think you are on steroids. This is normal and all part of the process.
RIR is “reps in reserve”, a scale of how many reps you have left in the tank until you physically can’t do another rep. RIR of 10 means you have 0 reps in the tank and reached muscular failure. RIR 9 means you have 1 rep until muscular failure. RIR 8 is 2, RIR 7 is 3, and so on. Push yourself on each set but don’t completely obliterate your muscles each and every time.
Warm up sets don’t count towards these set numbers for any body part.
Aim for 5 training days per week and 2 rest days. From experience, lifting everyday is not a great idea. Gains are made during recovery.
If you are having trouble developing a mind muscle connection with certain movements, Renaissance Periodization “Targeting the Muscle” on YouTube breaks down certain exercises and provides tips on how to target certain muscles during certain exercises. Dr. Mike Israetel knows his shit and has tips for just about any exercise you can think of.
My favorite way to warm up is with super light, slow, deep, paused reps on the 1st exercise I’ll be doing for the day. So if I’m starting with squats, I’ll throw a barbell with no weights on my back and do slow, deep reps and pause at the bottom to get a nice stretch and activate the muscles. If I’m doing upper body exercises, then weighted stretches are my go-to warm up. Grab 5-10 pound dumbbells or kettlebells (I use 4 kilogram/8.8 pound kettlebells) and move your arms around with some intention. Arm circles, lateral raises, shoulder presses, tricep extensions, rows, behind the back raises, wrist curls, whatever feels good and gets the blood flowing. Slow and controlled, getting that mind muscle connection all synched up. Focus on a deep range of motion with each movement to simultaneously stretch and strengthen the muscles and joints. A nice pump before the actual pump. End the warmup with some pushups and your upper body will be ready to throw some weights around. I have a video of my warmup on my Instagram, @healthfit2you.
Chest - Do 12-20 sets of chest exercises per week for 8-15 reps. Go to RIR 7 or 8 on each set regardless of how many reps you are doing. 3-4 sets of each exercise per week at RIR 7-8 is all you need.
Bench/DB Press - Full range of motion if using dumbbells. Get a nice stretch on the bottom, bringing the dumbbells below your nipples. I prefer dummbells over regular bench since I can freely move the weights and use a deeper range of motion, plus the stability needed to hold up 2 dumbbells works all the smaller muscles in the shoulder. Regular bench is still awesome for strength and muscle growth so do what you prefer.
Incline DB Press - Much prefer dumbbell incline press over barbell since I’m not locked into 1 spot. Set bench at 30 degree angle and squeeze chest at the top.
Chest Fly - I like doing these seated since I can solely focus on using my chest. Cables or chest fly machine are my favorite. Nothing wrong with standing and to engage your legs and core as well. Get a deep stretch on the way out and squeeze for 2 seconds when hands meet.
Pushups/Weighted Pushups - These are good to finish your workout with and really exhaust the muscle. Once you can do 20 full range of motion pushups, add a weighted plate to your back. Contrary to popular belief, slightly keep your butt up to allow a deeper range of motion.
Back - Do 14 - 22 sets of back exercises per week for 8-15 reps. Go to RIR 7-8 on each set regardless of how many reps you are doing. 6-8 sets of different angled rows and 3-4 sets each of the rest per week at RIR 7-8 is all you need.
Bent Over DB Row- Do a few sets with elbows close to body and a few sets with elbows about 1 foot away (45 degrees). Flat back and engage your legs, core and lower back. This one should fire your whole back up.
Pull Ups/Weighted Pull Ups - When you can do 15 full range (all the way down all the way up) pull ups, add weight
Deadlift - Search “How to Deadlift: 5 Simple Steps” by Davis Diley On Youtube. Start light and slowly progress. 95% of the time, people get hurt doing deadlifts because their ego gets in the way and they lift too much weight. It’s one of the best movements you can do if done intelligently and humbly.
Lat Prayer - Search “Lat Prayer with Menno Henselmans” on Youtube.
Back Extensions - I do these to warm up before deadlifts. If your lower back is a weak point, which mine and a lot of people’s are, make these an actual 3-4 set exercise rather than just a warm up. Once you can do 10 full range of motion bodyweight extensions, hold a 10 pound plate in your hand and slowly increase weight as you get stronger.
Shoulders - Do 15-22 sets of shoulder exercises per week for 8-15 reps. Go to RIR 7-8 on each set regardless of how many reps you are doing. 3-4 sets of each exercise per week at RIR 7-8 is all you need.
DB Overhead/Military Press - sit if you want to isolate the front delts, stand to get legs involved. Neither is wrong, 1 week stand next week sit.
Dumbbell/Kettlebell All Angle Lateral Raises - Think of this like a clock. Normal lateral raises are at 9 and 3. Prioritize those but incorporate sets at 10 and 2, 11 and 1, and all the seconds in between. For me, hitting all these angles has given me a very defined, muscular looking shoulder. Tip: Rotate hands outward so palms face away from each other on the top of the rep. When you start fatiguing, finish with normal lateral raises with palms facing down.
DB/KB Front Raises - Slow and controlled. Focus on using the front delt (front of your shoulder) to lift up the weight. When fatigued, you can slightly swing the weights up but not excessively.
Rear Delt DB Fly - Light weight to start until you establish mind muscle connection. Light lateral raises, rotate palms out and focus on using the rear delt. Your muscles don’t know how much the dumbbell weighs so don’t worry about weight. Worry about exhausting the muscle.
Bent Over DB Shrugs - I feel my trap more when I slightly lean forward. Find the position that unlocks your trap for you. Slow and steady, pause for 2 on the top and come all the way down to a relaxed position. It’s tempting to throw a ton of weight around with this, but I like slightly lower weight where I can find the trap and fuck it up.
Biceps - Do 14-20 sets of bicep exercises per week for 8-15 reps. Go to RIR 8-9 on each set regardless of how many reps you are doing. 4-6 sets of each exercise per week at RIR 8-9 is all you need.
Barbell Curl - fuck around with the grips. Do a few sets with hands and elbows wide, a few with hands close and elbows at your side, and a few reverse grip with your palms facing down and forearms engaging.
Incline Bench Curl/Concentrated Curl - Twist your wrist outward at the top of the rep. Like you want your thumb to be pointing straight down. Full extension on the way down.
Hammer Curl - I like doing 1 arm at a time so my full attention can be on that specific bicep. Focus on the squeeze at the top and don’t ego lift. Use your bicep, not your entire back.
Triceps - Do 10-14 sets of tricep exercises per week for 8-15 reps. Go to RIR 8-9 on each set regardless of how many reps you are doing. 3-4 sets of each exercise per week at RIR 8-9 is all you need.
Cable Pushdown - Use whatever grip you find most comfortable and best feel the tricep. I like the V shape grip the best. Have palms facing the ground, tuck elbows at the side, and get a full extension at the bottom. Start with a loose grip on the handle and focus on using the tricep. As you fatigue, tighten the grip to help you pump out a few more reps.
Overhead Extension - Use dumbbells, kettlebells, weighted bar, or cable machine. My favorites are kettlebells or cable machine. Get a deep stretch on the way down and squeeze the triceps on the top.
Skull Crushers - Search “How to do Skullcrushers for Big Triceps” by Renaissance Periodization”.
Dips/Weighted Dips - To target Triceps search “Maximize Dip Technique for Triceps Growth” by Renaissance Periodization on YouTube. To target chest and shoulders, search, “How to do Dips for a Bigger Chest and Shoulders by Jeff Nippard.
Legs - Do 10-16 sets EACH of quad, hamstring, and calf exercises per week for 8-15 reps. Add in 4-8 glute exercises per week for 8-15 reps as well. This seems like a lot but compound lifts like squats, lunges, and RDLs work multiple muscles at once which counts towards each ones total for the week. Go to RIR 7-8 on each set regardless of how many reps you are doing. 3-4 sets of each exercise per week at RIR 7-8 is all you need.
Squat - Back, front, or Split Squats (pick 1 or rotate between them each week)
Lunge - Search “Lunging for Bigger Glutes” by Renaissance Periodization
Romanian Deadlift - Search “How to do Romanian Deadlifts” by Jeff Nippard or “5 Steps to a Perfect Romanian Deadlift” by Eugene Teo
Seated/Lying Leg Curl - I sightly prefer a lying leg curl solely because it’s more comfortable for me. I’m able to control the movement better and get a nice squeeze at the top. Both get the job done. Search “9 Leg Curl Mistakes and How to Fix Them” by Renaissance Periodization.
Leg Press - How to Leg Press for Best Quad Growth” by Renaissance Periodization.
Abductor/Adductor Machine - Find a seated position that feels comfortable and helps isolate whichever muscle you’re using. When focusing on adductors (groin muscle, legs squeezing in), hold a deep stretch at the end of each set. The weight pushing your legs further out hits different.
Seated Calf Raise - Slow and controlled reps, no reason to use tons of weight and bounce up and down. Focus on using your calf rather than your ankle/Achilles. Squeeze the muscle at the top of each rep.
Standing Calf Raise - Similar to seated, except now you keep your legs straight. Can use a barbell, dumbbells, or anything that will add weight to the movement. Can also do 1 leg at a time to increase difficulty and allow you to focus on the muscle. Focus on establishing the mind muscle connection with your calves and they will grow. In most cases, people who blame their small calves on genetics don’t train calves properly.
Abs - Do 16-20 sets of ab exercises per week for 8-15 reps. Go to RIR 8-9 on each set regardless of how many reps you are doing. 3-4 sets of each exercise per week at RIR 8-9 is all you need.
Hanging Leg/Knee Raises - lower abs and hip flexors. Start with bodyweight knee raises until you can do 15 with no momentum. Then add weight by holding dumbbells with your feet and lift with no momentum. To focus on hip flexors, switch to leg raises with no weight. Focus on keeping your legs straight and bending the middle of your body in half. Don’t swing. Use straps so you can focus on working your core rather than being limited by grip strength.
Reverse Squats - Choose these OR Hanging Leg Raises, both similar exercises. Search “The Reverse Squat - King of Accessories Ft. Knees Over Toes Guy” by Mark Bell
Decline Bench Weighted Crunches - I prefer a weighted plate but anything works. Hold it against your chest and focus on bending your upper body in half. Try to relax your feet/legs and round your back on the top of the rep to crunch those abs. It’s normal to feel this in your hip flexors as you fatigue. You can also do these on the ground with something on your feet to hold you in place.
Decline Bench Twists - A weight plate or kettlebell is my preference here. Slow and controlled, twist side to side, keeping your back straight or slightly arched. Focus on squeezing your obliques (side abs) on each twist. Like weighted crunches, these can be done on the ground as well.
Ab Rollout - An ab roller provides a nice stretch and contraction of the abs while also strengthening the lower back. More of an advanced exercise so strengthen your core first, then progress to this. Search “Ab Wheel- How to Properly Use an Ab Wheel by Mind Pump”.
QL (Quadratus Lumborum) Raises OR Single Arm Farmer’s Carry - The QL is located on the side of your core, and is the deepest ab muscle. Search “QL Extensions by rngfitnesstx.” Single Arm Farmer’s Carry works the same muscle. Grab a weight that makes it tough to keep your back straight and walk 10 yards. Keep your back straight and fight the urge to lean to the side of the weight. Good for grip strength, traps, neck, and fires up your core.
Sample Full Body Split - 5 days/week. Ideally, do day 1 Monday, day 2 Tuesday, day 3 Wednesday, rest Thursday, day 4 Friday, day 5 Saturday, rest Sunday. Life doesn’t always work out like that, so personalize to your schedule. Follow days in order regardless of when during the week you exercise.
These sets do not count warm up sets. The 1st set starts when you reach the desired RIR.
If you are short on time for a workout, you can skip the underlined exercises.
Day 1
Squat: 4 sets 10 reps RIR 8
Incline DB Press 4 sets 10 reps RIR 8
Pull Ups: 3 sets 10 reps RIR 8-9
Cable Pushdown 3 sets 10 reps RIR 8-9
Dumbell/Kettlebell Front Raises 3 sets 10 reps RIR 8
Seated Calf Raises 4 sets 10 reps RIR 9
Decline Bench Weighted Crunches 4 sets 10 reps RIR 8-9
Day 2
Deadlift 4 sets 10 reps RIR 8
Chest Fly 4 sets 10 reps RIR 8
Incline Seal Row 4 sets 10 reps RIR 8
Leg Curls 3 sets 10 reps RIR 8
Rear Delt DB Fly 4 sets 10 reps RIR 9
Barbell Curl 4 sets 10 reps RIR 8-9
Hanging Leg/Knee Raises OR Reverse Squat 4 sets 10 reps RIR 8-9
Day 3
Barbell/DB Bench Press 3 sets 10 reps RIR 8
DB/Barbell Lunge 3 sets each leg 10 reps RIR 8 - Alternate legs each rep
Tricep Overhead Extension 3 sets 10 reps RIR 8-9
Abductor Machine 3 sets of each 10 reps RIR 7-8
Lat Prayer 3 sets 10 reps RIR 8
DB/KB All Angle Lateral Raise 3 sets of strict lateral raises 10 reps, 2 sets alternating between other angles until failure
Day 4
DB Overhead/Military Press 4 sets 10 reps RIR 8
RDL 4 sets 10 reps RIR 8
DB Hammer Curls 4 sets 10 reps RIR 8-9
Bent Over DB Row 3 sets 10 reps RIR 8
Pushups Set timer for 3 minutes and do as many reps as possible
Standing Calf Raises 4 sets 10 reps RIR 9
QL Raises OR Single Arm Farmer’s Carry 3 sets per side/arm 10 reps or yards RIR 8
Day 5
Leg Press 3 sets 8 reps RIR 8
Skull Crushers 3 sets 10 reps RIR 8-9
Incline Bench DB Curl 4 sets 10 reps RIR 8-9
Dips/Weighted Dips 3 sets 10 reps RIR 8-9
Bent Over DB Shrugs 3 sets 10 reps RIR 8-9
Ab Rollout 3 sets Max
IF DOING A 4 DAY SPLIT
Day 1
Squat: 4 sets 10 reps RIR 8
Incline DB Press 4 sets 10 reps RIR 8
Pull Ups: 3 sets 10 reps RIR 8-9
Cable Pushdown 3 sets 10 reps RIR 8-9
Bent Over DB Shrugs 3 sets 10 reps RIR 8-9
Seated Calf Raises 4 sets 10 reps RIR 9
Decline Bench Weighted Crunches 4 sets 10 reps RIR 8-9
Day 2
Deadlift 4 sets 10 reps RIR 8
Chest Fly 4 sets 10 reps RIR 8
Incline Seal Row 4 sets 10 reps RIR 8
Leg Curls 3 sets 10 reps RIR 8
Rear Delt DB Fly 4 sets 10 reps RIR 9
Barbell Curl 4 sets 10 reps RIR 8-9
Hanging Leg/Knee Raises OR Reverse Squat 4 sets 10 reps RIR 8-9
Day 3
Barbell/DB Bench Press 3 sets 10 reps RIR 8
DB/Barbell Lunge 3 sets each leg 10 reps RIR 8 - Alternate legs each rep
Bent Over DB Row 3 sets 10 reps RIR 8
Tricep Overhead Extension 3 sets 10 reps RIR 8-9
Incline Bench DB Curl 4 sets 10 reps RIR 8-9
DB/KB All Angle Lateral Raise 3 sets of strict lateral raises 10 reps, 2 sets alternating between other angles until failure
Decline Bench Twists 4 sets 10 reps RIR 8-9
Day 4
Leg Press 3 sets 8 reps RIR 8 Superset with 2 sets of Straight Leg Calf Raises to failure. Do exercises back to back and rest after completing both.
DB Overhead/Military Press 4 sets 10 reps RIR 8
RDL 4 sets 10 reps RIR 8
Dips/Weighted Dips 3 sets 10 reps RIR 8-9
DB Hammer Curls 4 sets 10 reps RIR 8-9
QL Raises OR Single Arm Farmer’s Carry 3 sets per side/arm 10 reps or yards RIR 8
Prioritize hitting the rest in reserve (RIR) number over reps. If the exercise is 10 reps at RIR 8, if you hit 10 reps but still have 2 reps until reaching RIR 8, do the 2 reps. The rep number is a target to aim for and gives you an idea of what weight to use. Hit the RIR each set and you will progressively get stronger and build muscle.
I recommend doing some sets until absolute muscular failure so you get an idea of what it feels like. Understanding what failure feels like will allow you to gauge what RIR 8 feels like.
The biggest lesson I’ve learned from my fitness journey is that consistently doing the basics for a long period of time will give you the results you want. There really isn’t anything else to it. No special program or exercises will accomplish it quicker. Like anything else in life, this shit is hard and takes time. Sooner than you think, you’ll start seeing results. Those results will turn this into an addiction and something you look forward to everyday. You’ll start to love the journey rather than solely focusing on the destination. That realization is where true growth is made.
Supplements I Currently Take/Brand Recommendations
Kono - highly recommend anything from Kono
Kono Strawberry Pre Workout - 100mg Caffeine (I take daily)
Kono Vitamin D3K2 (I take daily)
Promix - highly recommend anything from Promix
Promix Creatine Monohydrate (I take daily)
Promix Grass-Fed Whey Isolate Protein Powder (Used to take)
Zen Principle Grass-Fed Collagen Peptides (I take daily)
Transparent Labs Bulk Pre Workout - 200mg Caffeine (Occasionally take - once every 2 weeks maybe, only when I need an extra kick)
Left Coast Performance Vanilla Bone Broth Protein Powder (Used to take - highly recommend if whey bothers your stomach or gives you acne)
Bulk Supplements Beef Isolate Protein Powder (whey protein gives my brother acne so he switched to this and takes it daily with no issue, solid alternative)
