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WellBuiltStyle

@WellBuiltStyle

Aug 9

I’m not a big fan of crash dieting…

But if you went a little overboard on summer vacation and need to quickly drop some body fat and get back on track, it’s worth looking into a CLASSIC protocol from Lyle McDonald: the Protein Sparing Modified Fast (PSMF).

Here’s how it works...

I should mentioned Lyle first published this protocol in 2005 and then updated it in 2008...keep in mind this is a rapid fat loss plan, it's meant as a short-term kickstart, not a long-term diet.

You're supposed to switch to a more sustainable approach after 10-12 days.

Here's how it works:

✔️You eat a high protein diet – anywhere between 1-2g of protein per pound of body weight per day. Focus here is on LEAN sources - think chicken breast, tuna, shrimp, whey protein, egg whites, non fat Greek yogurt etc.

✔️Supplement with fish oil – 1g of of EPA/DHA is plenty

✔️Take a basic multi vitamin/multimineral supplement

✔️Include some non starchy veggies for fiber and to keep hunger somewhat at bay

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WellBuiltStyle

@WellBuiltStyle

Aug 8

I've always maintained that you don’t need deep pockets to look dangerously handsome.

Forget designer labels. What you need is a plan.

Here’s exactly what I’d do to make it happen - step by step...👇

Step 1 - the obvious: get in great shape. This is non-negotiable. The 80/20 of stellar style lies in the condition of your physique.

And if you're clueless here, pick up my free 39 page guide that covers everything you need to know to build a physique to maximize your style👉secure.wellbuiltstyle.com/style-guide

Step 2 - pick up a handful of inexpensive, PLAIN Supima or Pima cotton tees.

H&M's premium lines makes a great, 100% Pima cotton tee that is on sale right now for $15 (affiliate): bit.ly/4jRxQ7j

Why Supima or Pima cotton? Because it's the highest quality cotton you can get your hands on (other than Sea Island cotton). It's an extra long staple fiber known for its softness, durability, superior drape and color retention properties.

Read 15 tweets

WellBuiltStyle

@WellBuiltStyle

Feb 18

A plain T-shirt is the ultimate test of your style. If you can make a basic tee look great, you can make almost anything look great.

But what does it take to OWN the plain tee look? And if you’re not there yet, how do you get there?

Here’s your simple roadmap 👇

Step 1: Assess Where You Stand

Before you upgrade your T-shirt game, you need to measure up—literally.

The key metric?

Your DROP measurement—the difference between your chest and waist circumference.

How to Measure:

📏 Chest: Wrap a tailor’s tape around the widest part of your chest (nipple line). Arms relaxed, no deep inhales, no flaring lats.

📏 Waist: Measure just above your belly button—about mid-point between your rib cage and hip bone. No sucking in.

🎯 The goal? A drop measurement of 8-10 inches.

Example:

✅ 32” waist → 40-42” chest = Aesthetic V-taper physique

Hit these numbers, and any plain T-shirt will look ELITE on you.

Step 2: Get LEAN

Most guys don’t struggle with not enough muscle—they struggle with too much body fat.

That means cutting down until you hit that 8-10” drop.

Fat loss is SIMPLE:

✔ Eat in a calorie deficit (burn more than you consume)
✔ Prioritize whole & minimally processed foods
✔ Get enough protein (1g per lb of ideal body weight)
✔ Hit your fiber & healthy fats (10-14 grams of fiber per 1000 calories consumed, and keep saturated fat intake below 10% of your total calories)
✔ Stay consistent

Need a starting point?

Use this calorie calculator to give you an idea of the type of deficit you need for fat loss: tinyurl.com/425w9yrj

Read 7 tweets

WellBuiltStyle

@WellBuiltStyle

Sep 19, 2024

How To Maintain Your Youthful Glow As You Age

Most skin care advice focuses on products and regimens. Things that you can put on your skin to improve its look/quality.

Not that these are not important, but it makes sense to also consider your diet and how you can take care of your skin from the inside out so to speak.

As men I don’t think we need to be overly concerned about every fine line and wrinkle. But at the same time, I don’t want my skin to look overly haggard if I don’t have to. Especially if there are easy things I can do with my lifestyle to ameliorate the effects of aging skin.

After all, skin is an organ and I want to take care of it much like I want to take care of my heart, lungs, liver etc.

After looking at some of the research there are at least three types of compounds that you’d want to include in your diet if your goal is to enhance/protect the appearance of your skin as you age:

· Carotenoids
· Polyphenols
· Fatty Acids

Carotenoids

Carotenoids are fat soluble pigments that you find in colorful fruits and vegetables. They act as photo-protectors and anti-oxidants. There is evidence showing that individuals who eat diets rich in carotenoids are considered healthier and more attractive. Scientists believe this is because the carotenoids cause a yellowing of the skin which gives faces a luminous glow. It’s important to note that this effect is not the same as merely getting a tan.

You can read about the research here: theguardian.com/education/2011…

The most common carotenoids in foods are beta-carotene, lycopene, lutein, and zeaxanthin.

Baked sweet potatoes have the highest source of beta carotene.

Tomato paste and sundried tomatoes (and tomatoes in general) have the highest source of lycopene.

Dark leafy greens like spinach and swiss chard have some of the highest sources lutein and zexanthin.

One thing to keep in mind when eating foods rich in carotenoids is that you’ll want to include a decent amount of fat alongside them to help with absorption as they are fat soluble compounds.

They idea here is to consume a wide variety of different fruits and vegetables that are rich in color – red, orange, yellow, green etc.

Polyphenols

Polyphenols are a family compounds found in a wide variety of fruit and veg but they are also found in herbs, spices, and teas. There are THOUSANDS of them and unlike carotenoids, polyphenols are generally water-soluble. Polyphenols have anti-inflammatory and anti-oxidant effects. There is evidence showing that polyphenols can protect the skin against UV radiation, improve skin hydration, improve the appearance of wrinkles, reduce hyperpigmentation etc.

For example, here’s a 12 week, randomized, double-blind, placebo controlled trial in a group of 60 women (40-65 years old) showing the benefits of green tea on the appearance of facial skin: sciencedirect.com/science/articl…

The experimental group drank about 5 cups of green tea per day for 12 weeks. Skin elasticity, hydration, blood flow, photoprotection all improved significantly in the treatment group vs the control group.

And then you have this 24 week, randomized, double-blind, placebo-controlled trial showing the benefits a high-flavanol cocoa drink on the appearance facial skin in a group of women (43-86 years old): pubmed.ncbi.nlm.nih.gov/26581682/

Researchers found that consuming a drink containing 320mg of cocoa flavanols per day increased the elasticity of the skin and reduced the depth of wrinkles.

Keep in mind that you can get polyphenols from a wide variety of plant foods as well as herbs and spices. It’s not just limited to things like green tea and cocoa. Various fruits, berries, vegetables, nuts and seeds, spices like turmeric, cloves, cinnamon, coffee, extra virgin olive oil all contain beneficial polyphenols.

Personally, I like to drink about 1 liter or 5-6 cups of green tea per day. I just cold brew it the night before and sip on it throughout the day. This is on top of all the fruit, vegetables, herbs and spices I consume.

Read 7 tweets

WellBuiltStyle

@WellBuiltStyle

Apr 21, 2024

Kelly Starrett wrote a fantastic book not long ago called Built to Move:

The book is organized into 10 Vital Signs which are used as an indicator of your overall health and well-being.

Here are some of the most useful concepts I pulled from the book…amzn.to/3Ub6ywM

Vital Sign #1 - Sit and Rise Test (i.e. the ability to get up and down off the floor).

The inability to get up and down off the floor without assistance is associated with a greater risk of death.

Score a full 10 points if you can sit and rise without using any supports.

You minus 1 point for every assist you need:

· Placing a hand on the ground
· Touching your knee to the floor
· Supporting yourself on the side of your legs
etc.

Read 23 tweets

WellBuiltStyle

@WellBuiltStyle

Mar 12, 2024

Over the past few years there has been a movement in men's style (and women's style too for that matter), towards a notion of "quiet luxury" or "stealth wealth" looks.

A lot of this has been spurred on by popular television and movies, especially hit shows like HBO's Succession.

You'll see this same sort of aesthetic adopted by various elites including business tycoons and phenom athletes:

"Quiet luxury" or "stealth wealth" is all about wearing absurdly expensive but PLAIN looking clothes. It's a way to be fancy and exclusive without screaming in your face about it.

For example, I can tell Jeff Bezos is wearing a pair of jeans from Brunello Cucinelli based on the small logo on the pocket. These jeans retail for around ~$1K. Tom Brady is wearing a bomber/Harrington jacket from Tom Ford which retails for around ~$5K.

Again, expensive clothing that looks sort of normal and plain.

Read 14 tweets

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