Hello Reader, This is probably the most impactful email I've ever written. We have 3 months left this year. In 12+ years of coaching and ~20 years of lifting, I know this to be one of the best times of the year where you can drop 10-20 lbs, and for some people, upwards of 30 lbs of fat... completely transforming your life. But how? Simply put - A set of Good Systems. The same system my client Abdulla used to drop 20 lbs in 6 months (13 lbs of which took place during October, November, and...
8 months ago • 8 min read
Hey guys! 🇺🇸 July 4th 2025 with my wife and 3 boys (girlie was napping) I hope everyone had an awesome July 4th Weekend! We're officially 6 months into the year at this point. How has your gym progress been going? If you haven't gained at least 5-15 lbs of strength (or more) on at least a handful of lifts so far this... I really think you're shortchanging yourself. I think you deserve more. I've been lifting for nearly 20 years now. And so far this year, with just 4 workouts per week, I have:...
11 months ago • 3 min read
Alright, let’s be real for a second. You might think you're eating "clean" and doing everything right, but your body doesn't respond to your hopes, dreams, or intentions, it responds to calorie deficits and surpluses. You're not going to see your bodyweight going down on the scale If the macros and calories (versus your calorie expenditure) aren't adding up to a calorie deficit...(Despite "clean eating", "keto", "vegan", "carnivore", or "barely eating anything") You're a biological creature,...
over 1 year ago • 3 min read
Hello Reader, Do you track your workouts? Most people don't.If you do, you're already ahead. Less than 5% of gym-goers actually log their lifts regularly. I made that up. It's probably less than 2% It's great job security. I get people tracking their lifts, they lift with more structure and intent, and make *WAY* more progress over the coming months/years. In return, I get a sick testimonial or review, some money to keep the lights running, and the satisfaction knowing I helped change...
over 1 year ago • 5 min read
Let's talk about macros today. Macros is short for "macronutrients" - protein, carbohydrates, and fats. When clients come to me super motivated and wanting to shred fat (or build muscle as a "hard-gainer"), I'll have them hit one of the following: 1) Calorie Target + Protein Target or 2) Macronutrient Targets (Fats, Carbs, Protein) You’ve probably heard it a thousand times—“You are what you eat.” But let’s get a little more precise than that. That might be: You are what you eat... and how...
over 1 year ago • 9 min read
Hello Reader, Do you remember when diets were those things on magazine covers that you ignored while you stood at the checkout of the discount grocery store? You knew better than to spend more than 2 seconds looking at those tabloids and Newsweek covers. Or you were too busy convincing your parents to buy you gum or a twix, snickers, or a kit kat bar. "This Celebrity broke up with that celebrity" "The War In ______" "What [insert President, Billionaire, Athlete, or Oprah] says about ___" We'd...
over 1 year ago • 3 min read
"Tom" wakes up every morning feeling sluggish, unmotivated, and dissatisfied with his physical appearance. He's tired of looking in the mirror and seeing a reflection that doesn't align with his aspirations. He's sick and tired of feeling like a mediocre man. And unless your name is Ryan Reynolds or The Rock, you feel this way more often than you'd like to admit. Perhaps you don't identify as "mediocre" (I don't), but you know you're capable of so much more (I sure do). Our lives seem to...
over 1 year ago • 3 min read
Reader. .. Doesn't it seem some guys just know exactly what they're doing in the gym? AND it seems like whatever they're doing is working? If that's you... congrats - here's a cookie. If not, keep reading. There are two huge training myths around building muscle. You need to do a ton of training volume. Doing a ton of sets and reps helps you burn more calories for fat loss. The first one is a case of missing the forest for the trees. Building muscle isn't just about pumping your muscles full...
over 1 year ago • 3 min read
"BABE!!!," she repeated. It was 2 AM. Her due date wasn't for 10 more days, but this baby could come any minute. "Babe?" I said, "Did your water break?" "No... but – " Groans and "Aaaaahhhhhhhh's" interrupted I put my hand on her and gently rubbed her back and neck. "AHHHHHHHHHH" "Oh My God, Oh my God" she repeated, in the kind of pain I've seen before with the births of our older kids. Well, this might be it. I thought. Lol it's gonna be a looooong day. It was 2 AM and I got into bed at 1 AM...
over 1 year ago • 3 min read