I have 7 days left to try and get every last bit of definition possible. I finally had a little breakthrough this week (maybe 7%), if I’m lucky. Once you have gotten to this point, it is very difficult to lose any more body fat in 7 days, so it’s time to manipulate your carbs, water, and sodium intake so your muscles can look full for your event and you’re not retaining subcutaneous water. The final 7 days are critical. You must not lose focus. One false move this week and you will blow it. Hard days ahead, but only 7 hard days. [Read more…]
Middle of Week 3: Rough days.
There will be bad days. You will doubt yourself. You will feel afraid. You will feel tired and lethargic. I have a sign above my door that says: You are never going to feel like it. Force yourself. When you don’t feel like it, you must do it anyway. That is all. Every training session you perform will bring you a reward. Every training session you skip will bring you a punishment.
- Skip your movement training? Pay a price.
- Skip your flexibility training? Pay a price.
- Ignore your nutrition for a few days? Pay a price.
Paying any of these prices? Inflexibility, back pain, low energy, poor confidence? Don’t like the way you look in clothes? Don’t like the way you look naked? Brain Fog at work? Not sleeping well? [Read more…]
Week 3 of fat cut: Disappointment is normal.

This thing is apparently broken. Needle’s stuck.
It’s week three of my fat loss cycle and I’m starting to see some NOT very exciting results. This time can get frustrating, but this is exactly when we need to keep our wits about us and forge on. For me, fat loss has always been about making a hundred decisions every day. Humans are governed by only 2 forces: 1. the desire to avoid pain and 2. The desire to have pleasure. When I make the decision whether or not to eat a piece of chocolate, I must admit that the chocolate will bring me pleasure. Sometimes, choosing not to eat the chocolate feels like pain. I must remind myself that looking in the mirror and seeing belly fat brings me pain. I must feel that pain when I am holding the chocolate. Then I must walk away from the chocolate and know I am doing this because I seek the pleasure of seeing my abs in the mirror. This process must be repeated hundreds of times for blacklisted foods. It will get easier, but it will never get easy.
Week 2 of Cut: Protocol Continued

Caloric Deficit Sucks. Do it anyway.
It’s a challenge to muster the grit to work out hard when you’re in caloric deficit. I have the following words printed and pasted above my desk: You are never going to feel like it. Force yourself. The notion that ripped fitness models are genetically superior is bullshit. They are only superior in their capacity to repeat a difficult and painful experience day after day. Effort, discipline, intensity are all necessary. The “perfect push up”, the “best supplement”, the “best gym equipment” are advertising hooks designed to take your money. Nobody can sell you intensity or discipline because they can’t package it up and ship it to you. I’m in week 2 of my cutting month, so here are some more methods that work for me when it’s time to get lean quick. [Read more…]
Week 1: Starting a 30 day fat cutting cycle.
This post is first in a series about fat loss. Over the next few weeks, I’ll be posting about tactics I use and the protocol I’ve developed for cutting. I am starting a 30 day cut. I think I’m about 10% body fat in this picture. I will be posting my progress. (Shit, now I have to get rid of this belly hair.)

I guess I’m about 10% body fat here.
This plan works for me consistently whenever I need to cut up in a hurry. Warning: I have never made serious mass gains when trying to cut body fat quickly. If you are trying to build muscle, then you need to supply the body with an excess of calories, period. Lean bulking is possible, but lean bulking is not cutting. What I do most of the year is lean bulk, while keeping my body fat below 10%. This means most of the year I am eating plenty of carbs. When it’s time to go to the beach or the pool is about to open, or it’s almost my birthday, I switch to this protocol. Turning a year older is always easier when I can see my abs in the mirror.
There are a thousand of protocols like this floating around the internet. Honestly, most of them work if followed strictly. (I have tried damn near all of them.) I found the one protocol that works best for me uses the ketogenic diet as a basis with some of my own modifications. [Read more…]
Not a Morning Person? How to change that.
How to win the battle with the snooze button once and for all. [Read more…]
Creatine: Should you be taking it?
Photos like this sell. I’m disgusted by the internet hype and BS that drive the athletic supplement industry, so I’m going to preface this article with a piece of advice I hope you take seriously.
Don’t believe a damn word you read on the internet.
This includes me if I ever make a comment about a supplement without posting links to peer reviewed human based research. There are huge risks to blindly swallowing pills without a comprehensive understanding of how compounds react in your body. This includes something as simple as a multivitamin containing iron, which can be very hazardous to the health of most males. Source
Okay, now I feel better, so we can move on. [Read more…]
Testosterone Boosting Tips
There is no magic bullet for increasing Testosterone. Nailing one of the factors will not boost your T if you’re neglecting the others. As men, we need to take any boost we can get and remember, a 5 hour boost is still a boost. The more free T we have in our bodies, the better we will look and feel and more importantly, the faster we will put on lean muscle. That said, the following are, in my opinion, the best 9 ways to boost T.
Your Mom’s Workout
This post is for my Mom, (because everyone should have a post dedicated to his Mom. Duh.) And because it’s payback time. If you’re like me, you want your Mom to workout because it’s good for her, but you secretly want revenge for the kind of tough love you were scarred with as a child.
Mom, I owe you too many damn paybacks to even list here, but here are some that still burn.
- Making me eat eggs when didn’t want breakfast.
- Buying me a basketball goal when what I really wanted was a Nintendo.
- Making me go outside and play when it was hot as hell outside.
- Making me go ride my bike when I wanted to memorize more lines of “Teen Wolf”.
- Taking me to swimming lessons when the water was cold and the teacher was mean.
Tough Love Program for Mom (click “Read More”)