The Importance of living in the NOW
I am back!!! I took a short hiatus away from the site and in all transparency was a little lost and was not feeling as present as I once was. Now, not saying that we should not worry about the future or think about the past. But you see I was spending way too much time in those areas where it was literally fucking me up. Anxiety came up and depression wanted to strike with a vengeance.
One thing that I was guilty of for a very long time in my life was not living in the present moment and living too much in the past or thinking about the future too much. This prevented me from enjoying life as it came and that my friends is a big problem. We often times get caught up in everyday bullshit that we forget all the things that are currently in front of us. I am guilty as charged and this creates stress and a lack of life satisfaction that can linger into every area of our lives.
One that I started doing on the regular was hiking or just doing a walk outdoors. You see, being connected with nature and feeling the sun, wind and elements reconnects us to the outside world that we can sometimes lose sight of. We stop being present with what we are doing and getting engaged in the actual process and that fucks us. We then try to do more and more and more until we realize that we are not actually enjoying what it is that we are doing.
Meditation is another thing that has really helped me. Sitting silently with our thoughts and focusing on our breathe is a very good way to reconnect with ourselves and the outside world around us. Let the thoughts pass and focus on just one thing, which is often our breath or a certain smell in the room. This focuses us to be present in the current moment, regardless of the shit that is happening around us.
BEYOND JUST BODYBUILDING
Should you do a PCT or Blast/Cruise??
This question right here is one that I have gotten more than any other during my decade plus training and coaching career and it is one that is truly a life changing decision and one that needs to be talked about. Now let me first preface by saying “I am not a doctor, even know I am extremely knowledgeable. Everything I talk about is for educational purposes only and it is up to you to make an informed decision!” Well now that's out of the way lets get down to the nitty gritty.
Let’s first talk about what the difference is between a PCT and a cruise. A PCT (Post Cycle Therapy) protocol is when you discontinue a traditional cycle and utilize female hormones, typically Clomid, Nolvadex or HCG, to restart your bodies own natural testosterone production. You would run a mix of these compounds depending on the cycle for 4-6 weeks before going completely off everything until your next cycle. Essentially you shut yourself down, re stimulate it and possibly shut it down again if you end up doing another cycle (Which most people do!!!!!) Now I think initially this is a great approach and most appropriate for any beginner or anyone new to the game. It’s the safest and allows your body or try and regain a sense of normalcy. Now as you go further and further down the anabolic road that is where this second method may and should come into play.
The good ol’ cruise or bridge method, essentially is taking a TRT (testosterone replacement therapy) dose of test only during the off period between cycles. This is where you will sometimes here the phrase blasting and cruising, meaning undergoing a traditional cycle then reverting to TRT only (usually 150-200 mg a week) for anywhere between 8-16 weeks between blasts. Now I will say with 100 percent certainty this is what a vast majority of your favorite “influencer” and professional bodybuilders are doing. Once you reach a certain level of experience and cycling you can no longer afford to go off and have the big up and down fluctuations in your hormone levels as your body tries to re-balance itself out. It just will not work and you would be doing yourself a pretty big disservice to even try. This is where the rapid mood swings between cycles and the shitty skin come from, the up and down of your hormone levels as it tries hard to balance itself back out.
Now, again the question was which is right for you. Well if you plan to be a lifelong cycler and are someone who competes on a fairly high level or you are someone who is heavily involved in this lifestyle I will say the cruise method is most likely the smartest approach. If you are someone who is young, has no idea where they are going in life (because lets face it this lifestyle requires commitment and is expensive) then I would say PCT without a doubt. The last thing you want is to permenatly shut your body down with no means to TRT and not the financial means to keep up with the revolving expense that this lifestyle can bring. Things like support supplements, lab work, blood donation, checkups and diet are just a few of the expenses that are revolving.
So there you have it guys. Again do your own research and it is up to YOU to make this informed decision for yourself. I am just here as a guide and if you really want to have an insider guide to what you should do or how to do it safely, pick up my Ebook “Underground bodybuilding Handbook” as a reference guide that can help steer you in the right direction.
BEYOND JUST BODYBUIDLING!!!!!
Why you should be doing your cardio outdoors!!!!!
So I am going to give you my personal take on why I believe doing your cardio outdoors is the way to go. Now I want to start off by saying that cardio indoors is better than no cardio at all, but if you have the option to do it outdoors, than by all means do it!!!
Lets be honest, cardio in a climate controlled environment is much easier. You don’t have to deal with the elements of the heat, cold or wind and that in and of itself will lead to a stronger mind. And as bodybuilders, this game is all a power of the mind. There is no ac when its hot out, there is no heater when its cold and there is nothing protecting you against the wind. It is just you vs you and that’s how I like it.
Now the second part to the equation is the mental benefits and emotional benefits that being outside gives you. There have been many studies showing just how much of an impact that the outdoors plays on both our mood and how we feel about ourselves. Being out in nature, being present, smelling the world, hearing the birds and just being outside has such a calming effect, that it is pretty hard to feel down once we get back. Seeing others out being active has a very positive impact on our mood, and the more we can be around positive things the better we will feel on a day to day basis.
Again, I will always say that any cardio is better than none, but I just wanted to give my take on why I think that outdoors is the way to go if you have the option. I am here to have the best quality of life possible and I know that outdoor cardio will accomplish just that. This type of cardio will enhance your life in and out of the gym!!
BEYOND JUST BODYBUILDING!!!!!
Only YOU have the power to change your life!!!!!
As I am sitting here writing this I am in the depths of change. You see changing my body has always been easy for me, but there was something that, for the longest time, I felt was lacking. I chased external factors for YEARS, over abused caffeine and other stimulants, in hopes that if I was just a little more successful, had a little more money, had a better body, or was more successful externally I would finally fill this void I had in my heart. And to no surprise IT DID NOT WORK. So what did I do with my alpha wired brain is I tried harder and did more. Again to no avail and further digging myself deeper and deeper in the hole.
One thing I wondered was how can someone so strong in the gym be so weak in this area? Well my friends that is because I had not accepted that I needed to change, in its full sense, and understanding that only I have the power to do it. Let me say that again. Only YOU have the power to change!!!! Its in your capacity and yours only. Now that does not mean it will be easy, I mean shit if it was everyone would be able to do it. But you do have this capability. The first step here is acceptance, and acknowledging that you no longer want to feel for be a certain way.
The acknowledgement for me was the fact to fully accept myself and slow down enough to see myself where I am at, and life in full alignment with who I have set out to be. And I can tell you that seeking external courses and chasing the never ending horizon was not the life I was meant to live. So I encourage you to ask yourself. Am I happy with where I am at with my life? Is there more for me out there? Am I constantly stressed and worried to the point that it has negatively impacted my life? Do I feel truly happy and feel I am living a purposeful life? If you answered no to these questions only YOU have the power to change that. It is in YOUR power and your power only. So lets get moving!!!!
BEYOND JUST BODYBUILDING!!!!!!
What does your body say about you!!!!!
What does your body say about you?? Well it says an awful lot about you and how you go about your life. Your body is something that is taken with you everywhere, and is something that everybody see’s. If you are a fat slob, everyone will see that and it will say a lot about you. Now I am not saying that everyone has to have a good physique, but I am saying that you should take pride in your appearance and really try to be your best.
Building a quality body will show what type of work ethic you have and how you can handle struggle. Because lets face it, building a quality physique is hard!!!! It is something that takes effort, discipline and consistency. It is something that not a lot of people can do, because again it is HARD!!!!! \
So never forget that your body is something that you take around with you 24/7. It is a direct reflection of you and says a lot about your character. How do you want others to think of you? Building a quality body will determine a lot of those thoughts.
BEYOND JUST BODYBUILDING!!!!
What to do when you hit rock bottom!!!
This post right here is without a doubt the most real post I have ever written in terms of life. This post may not resonate with everyone, and that is OK!!! And if I am being completely honest I hope most people do not experience the point I have been myself because let me tell you it sucks!!!!! If you were to ask me 10 years ago if I would’ve thought I would be writing an article on how to get out of rock bottom I would’ve laughed. Not me, I was invincible. I was 22, just moved to LA and life was good. Well my friend this is just the beginning of a real life downfall that would culminate with me moving back with family members at 32 years old and questioning life’s purpose. A few bad decisions, coupled with life really trying to test you put me in this spot.
Now the question is when you are deep with the sharks how the fuck do you even begin to get yourself out. The first and honestly hardest step is this ACCEPTANCE. Accepting that you are where you are. Accepting that you are down. Accepting that you are starting over or that things didn’t work out. Now don’t get this confused. Accepting does not mean doing nothing. It means accepting the reality and coming up with a plan to start moving forward one step at a time.
The second step here is to really think about the things that you do enjoy in life, and start doing those things in small amounts everyday. Remember part of the process is feeling happy in spurts and feeling a sense of empowerment. And every time you do activities that you enjoy, remember that it’s a building block to the bigger picture. For me, getting outside and doing my cardio outdoors has been big. This is my time to think and feel more empowered and feel a sense of happiness with being outside.
Third, think about anything that is holding you back from being happy or moving ahead and look to eliminate it. Maybe this is a living situation, job you are in, people you are around or things that have become vices temporarily. I know this is hard, and maybe you only eliminate 1 each month and tackle this slowly. What you will find as things get eliminated is that you start to feel a little better over time. There are less and less roadblocks that are preventing you from happiness and overall having a better quality of life in the future. One of the most important and hardest things to remember is that this is YOUR LIFE, and nobody can live it for you. Everyone seems to want to give advice on what is best for you, but in reality only YOU know what’s best. You know what makes you feel good, what brings you internal joy and what steps you really would need to take to move forward and start anew.
Lastly, give yourself a break and understand that truly strong people will go through this. Now I am not here to preach or push my beliefs on anyone. But I do believe that the universe gives more challenges to certain people who are mentally tougher and who really need to go through the process that really see a much better life on the other side. Remember that this will not last forever and the more aggressive you can tackle the steps the faster you will get out and start on the up and up in life. Stay strong and remember that YOU CAN DO THIS!!!!!
BEYOND JUST BODYBUILDING!!!!
Why you should focus on your digestion!!!
Out of all areas of health and physical fitness I can without a doubt say this is an area that is greatly underrated, and I am going to explain why. I do not care what your fitness goal is; gain muscle, lose fat, feel better, perform better, etc, you all have 1 big thing in common and that is YOU ALL EAT FOOD. And if you eat food, your body needs to digest it and extract the available nutrients for energy and recovery.
Now, with modern day America and just the overall lifestyle we live with convenient foods, excessive stress, too much screen time and just overall bad habits, one thing tends to get out of balance and that is, believe it or not, your digestive tract. And one surprising thing about the digestive tract is it regulates neurotransmitters in the brain that helps us function optimally on a day to day basis. All of this is regulated within the gut microbiome and that is also where most of the body’s digestive process takes place (large intestine)
Now how does this relate to the gym. Well, when this gets out of balance it becomes harder for your body to breakdown food and get the nutrients it needs throughout your body. Without this you cannot maximize growth and recovery and furthermore your metabolism will be short changed leading to less and less fat breakdown over time. So below is a list of supplements that are must have’s if you are serious about your digestion and results
Greens Powder
Probiotics
L-tyrosine
Magnesium
Calcium and Vitamin D3
How to play to your level in physique development
OK, so this post may hurt some feelings but this is something that needs to be said to get a full understanding as to what is attainable and realistic and the limiting factor when it truly comes to physique development. Baring everything such as training intensity, consistency and diet are in place, there will come a point where money will come into play and let me explain what I mean by this. There will come a point where you will really need to invest some money into this to reach another level of size and strength. The grocery bill will become steeper and steeper as you get bigger and bigger. You will likely need to start engaging in PEDs if you want to advance past your genetic limit and let me tell you, that shit is not cheap.
You mine as well be financing a BMW with the amount of money it really takes to have a high level physique that stands out. Now I am not saying that you cannot have a good, quality physique. I am saying that as you become more and more advanced you will really need to invest more and more into this in terms of finances if you want to continue making long term progress past where you are currently at. The food bill will really add up as your meal frequency increases over time. The supplement bill will go up as you need to add more and more in to really progress past a certain point. As you train harder and harder things like message therapy, chiropractor visits and any other recovery modalities that you engage in will need to be favored in as well. If you are serious about progress these things are non negotiable.
Now I am not saying this to discourage anyone, I am saying this to paint a realistic picture of the reality of the game. Instead of getting discouraged think of ways that you can play to a higher level. Maybe you find a side hustle, go for a promotion at work, sell off some junk around the house or any another way you want to go about this because its a lifestyle and you want to continue to play the game. Remember we are in this for the long haul and sometimes we can do everything possible to move ahead and there are limiting factors slightly beyond our control. You have more control of these things than you think.
BEYOND JUST BODYBUILDING!!
Stop using supplements as a crutch to get your ass to the gym
This post may hurt some feelings and offend some people, but I really do not care. You are not even part of my circle anyway so here we go. Now I will start off by saying that I have fallen guilty to this as well and I am by no means perfect. But I do believe that the vast majority of the population falls victim to this trap of not being able to “get started or get to the gym” and rely’s too much on supplements and steroids to get real results.
You see back when I first started training a decade ago, I knew nothing about pre-workout, BCAAs, fat burners or really even steroids. All I knew is that you had to bust your ass in the gym and eat good, quality food over and over again for a long period of time if you wanted results. Somewhere over the past ten or so years things have drastically changed. You can’t go to the gym unless you have the newest preworkout on the marker. You can’t eat a good, quality diet and instead rely on a protein shakes. You turn right to gear after only being in the gym a month and hope you will magically see results without fully understanding how these compounds work. The only problem here Jack is that results are based on 2 things and 2 things only; Hard work and the consistency of the hard work. That is it, and nothing more.
Now I am not saying that those things do not help, because I would be lying if I did. But you have to understand that the grind and consistency is what you have to have in order to see long-term success . So if you don’t have protein powder available, still eat a solid meal plan and bust your ass like your life depended on it. Don’t have the perfect pre-workout? Drink a plain cup of black coffee or tea and still bust ass and make it happen. Hard work and killing it is what leads to results, so stop being a soft little bitch and relying on everyone else but your own work ethic to get it done. Shut the fuck up and get to work.
BEYOND JUST BODYBUILDING!!!!!
Why carbohydrates are the most important macro-nutrient for muscle building!!!
Protein, protein and more protein. That is all we seem to hear when it comes to muscle growth and overall physique development. Now, don’t get me wrong, protein is important when it comes to muscle growth. But I will say carbohydrates are truly superior when it comes to it all, and I am going to explain why. You see the 1 thing that carbs do that is so powerful is they signal your pancreas to make insulin, which is without a doubt the most anabolic hormone in the human body. Insulin is what shuttles proteins and fats to muscle cells after all, and without it muscle growth will be hard to come by and fat loss (if that is your goal) will stall dead in its tracks.
Think of carbs are a grenade launcher and protein more like a handgun. Both can do lots of damage, and in the sense of the physique minded bodybuilder, both can help with overall development. But, carbs will play a much bigger role in the process and will allow the protein to do its job much more effectively. And its not the carbs as a whole that is really doing the trick, it’s what your body does in response to the carb consumption that makes the difference. The insulin spike, which will take the fats and proteins present in the blood stream to the correct place, whether that be muscle cells or fat cells.
Now in terms of timing, this is a key point to consider that will take your nutrition to an even greater level. Pre and post workout I would stick to higher glycemic index foods, aka foods higher in sugar. The reason for this is because you will see an even greater blood sugar spike due to higher index foods spiking sugar levels to a much greater degree. You want to have higher insulin levels around training times because your body needs the nutrients more readily for growth and recovery, as well as overall gym performance. This is why with my clients I go for cream of rice pre workout and some form of faster acting carbs post workout, such as sugary cereal or a bagel. Now the only reason for this is to spike blood sugar prior to having a full meal post-workout of chicken and rice or the like. Again, creating an anabolic environment is key here and this is a very strategic way of doing it.
So the moral of the story here is DO NOT skip your carbs guys!!! Trust me they will not make you fat if you truly understand how to utilize them! If you don’t, I am here to help.
BEYOND JUST BODYBUILDING
Protein Powders 101
Out of any supplement on the shelves today, there is none that is as misunderstood as protein powder. Now you are likely wondering how something as simple as a protein powder can be so complicated. The good news is that it does not have to be if you understand the different forms and when it is ideal to use each for optimal results. Before I go into what the different types are and how to pick the right one for you, let me first talk about what protein powder is not. It IS NOT a substitute for a lack of effort on your nutrition. Let me repeat that again. It IS NOT a substitute for a lack of effort on your nutrition. Now that this is out of the way lets get into the different forms and when/how to use each.
WHEY ISOLATE: When many think of protein they are likely thinking of whey in isolate from. This essentially is the protein of choice post workout, because it will spike blood sugar levels and will be digested pretty quickly. Now the key here is to ensure that you are eating a meal after this shake, ideally within an hour, otherwise you risk going hypoglycemic and in the end will not maximize the post workout window for absorption of nutrients. Now another time this can be of use is as a added snack during the day, ideally with another meal to follow. Think a pre-meal insulin boost that will just put your body in a better environment to use the meal. I would really only use that method for natural ectomorphs though, as the sugar spike could lead to a little fat gain if you aren’t careful or if you are more susceptible to fat storage.
CASEIN: This right here is more of your slow digesting protein and will not cause as much of a amino/blood sugar spike post ingestion. This right here is better suited for one of two reasons. Number one before you go to bed to keep your metabolism kicking as you sleep (which will aid in both fat loss and muscle growth) and number 2 as a gap filler or a low calorie meal. Now unless you are dieting I do not see any reason to be utilizing this as a meal. For muscle growth you want fast digestion, higher blood sugar spikes and faster absorption so you can eat more throughout the day. I would ideally reserve this protein for one of those two categories only.
WHEY/CASEIN BLENDS: Now here is more of the middle ground of the protein powder world, and that is blends. This is just as it sounds, a blend of fast acting and slow acting protein together. In terms of the in between meals I would highly go for this with most people. You are getting a little spike, not as high as with whey, but still a spike non the less. But you are also getting a slower releasing protein behind it to aid in a slower metabolism boost. So you will have a slight super spike, but you will not really have the overall crash that you would with straight whey because you have the slower digesting casein behind it to slow down the digestion. This is truly the way to go for the in between meal but also for those that skip breakfast or eat a relatively crappy breakfast. Now I would love to say that everyone should eat whole foods for breakfast, but this is a much better option than skipping or a pastry. Think small steps here lol and slowly build from there.
So there you have it, all about the different types of protein and when each one should be utilized. As always kill it and lets go BEYOND JUST BODYBUILDING!!!!
Nothing is ever just perfect!!!!
Man today has been a day!! Last night, my car got stuck in the snow trying to get home from work and I needed to have my brother pick me up in the truck. This was a very unexpected event and one that definitely through a curve ball at me. I had to adjust my work schedule for the next day to deal with this bullshit. This morning we had to go and pick it up and dig the snow out from under the car in order to clear it, now that road had been plowed and was in much better condition than last night. After we freed it, I went and killed it at the gym!!
Now, it would have been very easy to skip. I mean after all I had to eat a meal in my brothers truck before we retrieved the vehicle. Definitely not my ideal scenario, I prefer eating the pre workout meal at home and not having distractions before the gym. Going to harbor freight and digging a car out of the snow on the side of the road was less than ideal. But life happens and sometimes you just have to roll with the punches if you want long term success. You need to be adaptable and understand that things are not always perfect. We are so accustomed to having the perfect setup. To having the perfect supplement stack, to having the perfect pair of shoes, to having the perfect gym outfit. When things get derailed we fail to adjust.
I will admit this workout was one of my better sessions in a long time. I got in a great mental state and let it go. But how many of us would have been thrown off? Thrown off our gym routine, thrown off our diet? Made excuse as to why we can’t, instead of finding ways we can? My answer to that is a lot of us!!!!! A lot of us would fail to push forward when we got knocked back and that my friends is a sign of weakness. A sign that you fail to push through struggle, that you fail to adapt. And if we want any level of long term success, we must adapt and understand that nothing is ever JUST PERFECT!!!
BEYOND JUST BODYBUILDING
Why Personal Accountability is the most important aspect of long term life success
There is truly 1 thing that almost all humans have in common and that is a desire to be successful. Now success can mean different things to different people, but as a whole we want to level up. Now the reality is that leveling up is hard and also involves 1 key thing and that is looking in the mirror and acknowledging that you messed up or seeing your own faults.
This comes down to personal accountability. Are you following through on your diet or are you making excuses. Are you giving your marriage 100 percent or are you slacking? Are you settling for a career you don’t really want? Are you making excuses for being lazy? All these things we can agree are holding you back. Now how many of us can truly look in the mirror and acknowledge our faults? The truth is not many, and that is a problem.
If you are truly looking to level up look in the mirror and admit you fucked up. Stop blaming everyone else for your lack of discipline or you immature attitude. Stop looking for short cuts and face the truth, and that is you are being a pussy!!!!! Can you do better? Can you give more? Can you make changes to move ahead in life? Are you being soft? If the answer is yes, what the fuck are you going to do about it? What changes are you going to make it level up? So stop being a pussy, look in the mirror and get to work.
BEYOND JUST BODYBUILDING
NEW EBOOK is NOW UP!!!!!!
Happy first week of January Yall. The wait is over, and it has taken me a good few months to get around to getting this published!! But, my first and one of many ebooks is now up. As promised this will be one of the most informative books you will ever find on anabolic steroids and other performance enhancement, based on REAL world experience. Everything in this book are things I do or have done. Enjoy
BEYOND JUST BODYBUILDING
New Beyond Just Bodybuilding Underground Handbook Release January, 6!!!!
So the time has finally come for me to release my first of many ebooks. This book is 30 plus pages of everything you need to achieve a killer ass physique and build one hell of a life beyond just the gym. Outlined here are basic beginner cycles, HGH, fat loss agents, nootropics and advanced protocols that I have personally used.
Gone are the days of anecdotal evidence based on arm chair, theorized bullshit and in is the real world application. Everything in this book is based on real world experience based on things that I have personally done and used over the past decade. I will guide you on how you should utilize the compounds to the fullest while remaining as healthy as possible to make this a lifestyle.
So as we go into 2025, look no further than picking up your copy of this today!!! Lets kick some fucking ass this year and take names and look like a Greek God while we do!!
Beyond Just Bodybuilding
Why YOU should set BIG GOALS in 2025
As the new year rolls around and society finally gets motivated again, many will be doing the traditional New Years resolution crap. Not that there is anything wrong with that, because I am all about goals and bettering ones life. But many of these individuals quit when it gets hard, or when motivation drops or when they reach the tiny goal they have set for themselves.
We have all heard the saying, “Set small, realistic goals and take small steps” and to that I say bullshit. That mindset allows for you to become weak, soft and scared to take risks. That mindset allows you to live well below your capability and remain comfortable. That mindset allows you to take the foot off the gas and make excuses for yourself. If you look at anyone that has had any great deal of success in any industry the one thing that they all have in common is they set some pretty lofty goals for themselves. They forget that saying and say fuck it i’m going big. And guess what, they reach a level that many will never get to. They are not superhuman, and as far as I know that are just like you and me. Difference is they give themselves no option to be soft, to make excuses or to falter when things get tough.
They continue to raise the bar higher and higher in everything that they do. They are never satisfied and continually find ways to level up and advance in everything. This goes for the gym, business, relationships and every other aspect of your life. Stop setting realistic goals that lead to realistic, average outcomes. Stop allowing yourself permission to be like everyone else. GO BIG in 2025 and when the year is done you will be proud of what you were able to do, that is until you raise the bar again and level up the next year!!!!!
BEYOND JUST BODYBUIDLING
How to know when to change up your diet
I hate the term diet, because for whatever reason that word seems to instill a sense of fear in people. They panic and think that they will be eating kale and drinking lemon water for the rest of their life. Now in the beginning will there need to be some restriction to get your body moving in the right direction? Well yes, yes there will be because lets face it you got yourself out of shape in the first place and it will take some DISCIPLINE to get moving ahead. Following a structured meal plan will be necessary, no ifs or buts about it. No matter if you decide to do keto (which is absolutely stupid), Mediterranean (still stupid), or a balanced carb cycle approach you will likely see results pretty quick and think oh this is easy I lost 30 pounds in a month.
You think to yourself, I am not hungry and have no cravings, this is great! Well somewhere around 4-6 weeks things halt, you gain back 10 lbs despite sticking to your planned out diet that you found online lol, and think how can this be. Another week goes by and you gain another 3 lbs. By this time you’re scratching your head thinking that maybe if you do intermittent fasting surely that will break the trend. You lose 2 lbs and then gain it back within 2 weeks. You then blame genetics and think that this just doesn’t work for me and quit. Then you try again next year repeating the same trend.
Every single person will reach plateaus at some point in time and the question that is always asked is how do you know when to change things? 2 weeks or 4 weeks or 6 weeks? Well my friends the answer to that is it depends. It depends on 1 factor and 1 factor only and that is………. HUNGER!!!!! Yes hunger, that is the marker that needs to be monitored if you want to be in this long term. Hunger is essentially a signal to your brain that you need food, because your body is burning through everything at an accelerated rate. Your bodies metabolism is firing on all cylinders and that my friends means you will continue moving ahead.
It's when hunger is not there that things are going south. Your body is not burning through what you feed it, is likely storing the food as fat and your weight will begin to climb if you do not change things. And I am here to tell you eating less is not the answer. Your body will store even more fat because now it is receiving even less so it now must store even more to keep itself alive lol. Well coach what should I do? The guru online said that if I eat once a week I will lose weight. Well the guru is also some self proclaimed nutrition expert lol who has only read studies in a text book and has no real world application working with 1000s of clients over a decade plus!!!!! Everything in the fitness realm is individual. Let me repeat that again, EVERYTHING IN THE FITNESS REALM IS INDIVIDUAL!!!!! There is no one size fits all. Adjustments need to be made according to your bodies needs. Maybe its more carbs, maybe its more high glycemic carbs, maybe it higher fats and lower carbs or maybe its a cheat meal 2 days in a row to reset your body. But again its individual based on your bodies needs!
So as we roll into 2025 stop finding the easy way out. Stop trying to copy stuff you read online and thinking it will work. IT DOESN’T because if it did it would not be FREE!!!!!! So there you have it, hunger and hunger only will tell you if you are moving in the right direction and when you need it re-evaluate. Hunger should be a 8/9 minimum first thing in the morning upon waking in the morning. When it dips below that is when your body is starting to slow. You should be hungry!!! Suck it up and do the work. Over and out.
BEYOND JUST BODYBUILDING
Beginner Bodybuilding Fundamentals for Long-Term Progress
Man was it a great time when we first got into the gym!!!! When I first started almost a decade ago, I knew very little about building the ultimate physique other than I wanted to be big and jacked!! And that desire was so strong that it propelled me to make tremendous progress over the years. There was some trial and error along the way of course, but the main principles have and always will remain the same.
Consistency
Food
Intensity
Repeat
There we have it, these 4 aspects of the puzzle are the real pieces as a beginner that will lead to long term progress in the gym. What you do not see here is mention of steroids, supplements, a crazy workout program or any other bullshit add on that we have nowadays. After all, they are ADD ONS, and not the bulk of the equation.
When it comes to consistency, one of the biggest questions that is asked is how many days a week should I train as a beginner? The answer to that really depends on how many days you can realistically stick to long-term, with appropriate intensity and repeat that for a very long time: i.e. months and years. If you can only stick to 3 sessions a week, then that is your best bet. If you can realistically stick to 5 or 6 then that is your best bet. I would say 6 being the max and 5 being the preferred, but it really depends on what you're putting into those sessions and how consistently you can replicate that over time.
Now comes the food, and we always hear just how important this aspect is to overall progress. Well I am here to tell you that it really is that important. Without food there is no physique, period. You will not grow and I do not care how many supplements you take or how many days a week you train. You will not grow unless there is ample food in the equation. We hear about 6 meals or 5 meals a day, sometimes even 3 and it can get confusing to try and decipher just how much food to be eating for long-term progress as a beginner. The best thing to do is eat until you are full and do this starting 3 times a day, then 4 and then 5. Eating until you are sick of eating, to the point your body tells you no more. That's how you know you are reaching the limit as to what your body can currently handle. Everything in bodybuilding is about getting uncomfortable and slowly pushing the envelope further and further and food is no different.
Now the final aspect is training intensity. You have to be intense and push yourself in the gym if you want long-term progress and that is just a plain fact. You have to train in a way that is challenging, with increasing heavier weights and larger rep ranges. You have to create a need for your body to respond and need to grow. There has to be a reason, just as much as there needs to be the building blocks set in place to allow for the progress. You must break a sweat and you must challenge yourself to or almost until failure. Then go home, recover and eat and repeat for months and years. That my friends are the components necessary to create a physique that stands out as a beginner.
Metabolic Training 101
Metabolic Training is a term that you often hear associated with cross fit!!! Man I hate cross fit, but there are some aspects that we can take away from that style of training and incorporate into our own routines as bodybuilders. The biggest takeaway would for sure have to be metabolic training.
Metabolic training refers to training in a way that allows you to take advantage of maximal improvements in your metabolism by focusing on shorter rest periods between sets and higher volume overall in the workout to stimulate more fat loss. Think of this as a way to HIIT train without the traditional KB swings, cleans, tire flips and all the other exercises associated with cross fit.
Traditionally with the bodybuilder/muscle building split that most of us use, we keep the reps in the 8-12 range and the rest periods around 2 minutes. Well here we will be going outside the box a bit and doing reps in the 12-20 range (sometimes higher) and keeping rest periods under a minute tops to ensure that we keep the heart rate elevated. This will allow us to take advantage of the fat burning benefits that metabolic training can provide, while also allowing us to do the traditional exercises that we have in our split. Now don’t get me wrong, there is nothing wrong with throwing in more cross fit style exercises for variety, we just will not base our workouts off of that.
So here is a way that we can enhance our bodybuilding routines allow us to continue propelling forward and break up the monotony of the day to day grind. BEYOND JUST BODYBUILDING!!!!!
The Mentality YOU need if you want a badass physique!!!!
So you want to get big, strong and jacked as a motherfucker? You want to break necks everywhere you go? You want to be so strong dudes stop their workout to watch your lift? Well good because I sure do! I am not one of these guys who want to be average, I want to stand out from the crowd. I want to rise about this generation of mediocrity crap!!!
Now the biggest question I get asked about getting a badass physique is what do I need to take? Well my friend it actually all begins with your mindset and I am here to tell you that your’s is weak!!!! You see a weak ass mindset is the single most important reason you can’t progress. Your weak ass mindset is the reason you are average, at best. Your weak ass mindset is the reason YOU do not stand out from a crowd. And bullshit if you say you are ok with average, no your not Sally, but you just don’t have a winners mindset so you except you never will be more that the average motherfucker walking around. Well that is not me, I do not want that and I never will.
Back in the day, when they actually had bodybuilding magazines on the checkout counter, you strive to be like the dudes on the cover. You thought to yourself “How cool that would be to look like that one day” at least I know I did. You didn’t say to yourself “man that would be cool but that will never be me”. You never thought that because that is a weak ass mindset. You didn’t say “damn I have to eat 6 meals a day for years, yea fuck that” You just did it because again you had a winners mindset.
You actually believed you could achieve that break neck look and strength, and you just did it. The problem with society is we have been groomed to become pussies. We have been taught average is ok, that mediocrity is ok. I say fuck that I want to stand out and be a winner. I want to be that dude breaking necks, I want to be that dude pulling 500 from the floor. I want that freak factor, and I will tell you guys it will not happen with a weak mindset. IT NEVER WILL!!!!! I will repeat that again IT NEVER WILL!!!!! So you eat your meals, stick to your training religiously and just do it. Why because your a winner and that is what winners do. They do not make excuses why they can not train or eat a meal. They find a way. If they have to train at midnight they do it!! If they have to eat a meal cold, they do it!!! Why because they want to stand out and they have a winning mindset that sets them apart.
So there you have it, mindset and how it relates to building a great physique!!