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Free Fitness Results! Interested?

While I respect and am proud to offer external accountability to many, there is another side of the coin. When striving for physical results, it’s essential to understand. Allow me to explain…

First, a spark. I recorded a follow up podcast – release in two weeks – with real-life Hulk Keith Norris (listen to his first one here). Late in the conversation we talked sleep. More specifically, we discussed how an individual can spend so much time stressing over breakfast, supplements, and workouts while getting choppy 4-5 hour per night sleep. Doesn’t that seem counterproductive?

Second, a flame. I programmed a heap of walking for a friend to develop the habit, which we know drives body composition improvement and long-term health. Unfortunately the response was that while my effort was appreciated, walking wasn’t intense enough and would be swapped out.

This isn’t a diss to those who don’t sleep well or to my friend, who I love. With that said, here’s my emotion right now. W. T. F. Spelled out more specifically, that’s “what the fuck”, people.

When FREE samples, sessions, or supplements are offered, most people jump at the opportunity. However when FREE physical results are offered, most people ditch them like a bad habit.


  • Supplements cost significant money. Broccoli doesn’t. Many people buy into supplements and rarely steam broccoli.
  • Personal training sessions cost significant money. Walking doesn’t. Many people attend their sessions and skip the walks.
  • Television cable packages and technological devices with screens cost significant money. Sleep doesn’t. Many people watch television, keep their screens on, and sleep horribly.
  • Meditation retreats, programs, and apps cost significant money. Meditation itself doesn’t. Many people go to the retreats, complete the programs, buy the apps, and then don’t meditate.

Here’s a damn simple formula: eat unprocessed, walk prodigiously, sleep well, and find a consistent outlet for your stress.

Do these things and do these things well. Then allocate your money to a personal trainer who revolutionizes your strength world, to a supplement that fills in a blank, or to a retreat that interests you.

Don’t be someone who spends thousands upon thousands of dollars on fitness without carrying your own weight in the fitness equation. Work on establishing internal accountability, then add external accountability.

Look inward, not outward.

It’s free.

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The “Secret” to Mass Building

Here for your benefit is an email exchange I had today with a friend. While it only scratches the surface of a popular topic and prefaces a drill-down into specifics, it’s a window into a sound philosophy. Magic pills and more-is-better are short-term strategies. Resist those avenues and focus on your fundamentals for results that last. Unmodified cookie cutter plans are also short-term strategies. Practice self-awareness and adapt them in the name of consistency and personal interest.


I just started working out again (probably since college) with the goal of putting on some size.  Any workout schedules/tips would be a huge help – I’m kind of making it up as I go.  Also, I know there’s a ton of BS with supplements – but wanted to ask if you had any recommendations before I go into GNC and get worked over by a sales rep.


Your strategy to put on mass is simple and two-fold: (1) increase strength volume and (2) increase eating volume. I know that sounds outrageously minimal, but it is the time tested formula. Allow me to expand…

ANY improvement over your current baseline (what you’re currently doing) produces results. Period, end of story. The actual results depend on your programming and level of improvement. Too little produces a minimal change. Too much crashes and burns you over time.

Strength Volume:
Start slow. If you’re picking up from way back in the college days, begin with 2x/week total body strength with ample rest between workouts. Include upper body pushes and pulls and lower body presses/squats/lunges (pick one) and deadlifts. 3-ish sets of each, 8-12-ish reps per set. Keep it vanilla. Focus on redeveloping your fitness habit and using strict form. Feel free to conclude each workout with the bro muscles (arms, calves, etc.) you’re interested in and a challenge along the lines of a farmer’s walk.

Get several weeks under your belt before advancing. When you advance, you’ll have a decision to make. How many days do you realistically want to workout and how singularly do you want to focus on size? The answers to these questions determine whether you begin splitting up the body and whether you layer in conditioning work (sprints, etc.) We can always revisit then.

Eating Volume:
Keep it simple. Eat more. You’re also lean to begin with, so don’t skimp. Stay well rounded and prioritize a blend of protein, fat, and carbohydrate. If you can handle lactose, a fantastic post-workout beverage is grass-fed full fat milk. Which brings us to…

Keep them simple as well. Most are junk. Protein and creatine are the two backed by data and geared toward your needs. I don’t like getting crazy with creatine quantity, and if I’m using it I’m on 5g/day. Here’s my preferred protein due to quality, simplicity, and its blendability (I doubt that’s a word).

Bottom Line:
The harder you hit the fundamentals, the stronger your house’s foundation. The simpler you keep things, the more likely you’ll see the project through. Go get it.