I spent 13 years in the gym losing 85 pounds and building my dream body.

This is all you need to know in 33 bulletpoints.

1. If you get drunk every weekend, you won't get into great shape.

Make a short term sacrifice for a long term gain and cut out the booze. 2. Train your legs harder
3. Stop skipping workouts "just because"
4. 1 g/protein per pound of bodyweight EVERY DAY
5. Skip breakfast if you're trying to lose fat
6. EAT BREAKFAST if you're trying to gain muscle
7. Rice and potatoes are anabolic

Welp, it happened. My oldest daughter has her first boyfriend.

He’s a good kid. When he met me he shook my hand, looked me in the eyes and called me “Mr. Helmes”.

My daughter told me he’s also terrified of me.

I asked her why and she said, “because you’re enormous and you have a lot of muscle”.

I just smiled and said “Good”.

Girl Dads out there, this is why we lift. 💪 It’s worth noting I didn’t do anything to make him scared of me. Other than exist. I was perfectly cordial to him.

That “hurrr durrr I own guns” rhetoric is for dorks who have no physical presence.

Lift weights and be in shape and you don’t have to say shit.

10 Foods that have a Ridiculously small serving size and you're nearly guaranteed to overeat.

It's wise to avoid these foods...

I'll give you 2 metrics - the serving size and the "me" size...

Chips

Serving: 1 ounce (160 calories)
Me size: 7 ounces (1,120 calories) Mixed Nuts

Not sure who needs to hear this but nuts are not a "health food", that's a psy-op

Serving size: 28 grams (170 calories)
Me size: 128 grams (770 calories)

If you follow these 20 tips for 30 days, you'd easily lose 2 inches or more across your belly, and reduce your visceral fat.

1. Take your bodyweight (in pounds) and multiply it by 10. Eat that many calories every day. Track them diligently. Give it 2 weeks. You'll lose weight 2. Stop drinking alcohol 3-4 nights per week and limit your booze to 2 drinks total every 7 days.
3. Make protein the cornerstone of every meal. Add a few, healthy carbs if you have trained that day.
4. Get more sleep; a lack of sleep raises cortisol and makes you hungry.

Reverse Pyramid Training is the FIRST program I did to build strength and athleticism.

It took me from 0 to a:

- 450 deadlift
- 335 squat
- 305 bench

Just 2 hours per week training in TOTAL.

I combined it with a solid diet and ended up with this physique (keep reading)... Some of our BEST all-time transformations started with Reverse Pyramid Training.

It's simple.
Straight forward.

And it gets you brutally strong - RAPIDLY.

This is exactly what Ryan did here to kickstart his gains.

It's also free for you here: anymanfitness.clickfunnels.com/rpt

21 things I wish I could tell the bloated guy on the left when I first started hitting the gym 15+ years ago...

1. Running isn't "leg day". Lifting weights is leg day. STOP BEING A P*SSY and lift with your legs... 2. Leg presses and Romanian Deadlifts will build your legs FAR better than barbell back squats and traditional deadlifts will.
3. You won't get a 6 pack from doing "abs".
4. Walking > running
5. Sweat or soreness don't equal results.
6. Train your back more and your chest less.

Reverse Pyramid Training is the FIRST program I did to build strength and athleticism.

It took me from 0 to a:

- 450 deadlift
- 335 squat
- 305 bench

Just 2 hours per week training in TOTAL.

I combined it with a solid diet and ended up with this physique (keep reading)... Some of our BEST all-time transformations started with Reverse Pyramid Training.

It's simple.
Straight forward.

And it gets you brutally strong - RAPIDLY.

This is exactly what Ryan did here to kickstart his gains.

It's also free for you here: anymanfitness.clickfunnels.com/rpt

If you're serious about finally losing your gut, here are 35 FACTS about losing fat...

1. You'll never lose the weight for good if you don't STOP your habit of getting drunk every Friday and Saturday night 2. Getting healthy is the best way to honor your loved ones
3. Dine out 1-2 times per week, max
4. Make your own meals at home
5. Never drink a liquid calorie
6. NOT snacking > eating a healthy snack
7. Pack your lunch for work and eat nothing else

Visceral fat (fat around your organs) puts you at risk for cancers, heart disease, and premature death.

Luckily, this is a solvable problem.

Use the 7 simple tips below to reduce your visceral fat and greatly improve your health

(Keep reading...) 1. Use heat therapy on a regular basis

Stress reduction is crucial to fat loss.

Lowering your cortisol will help you sleep better, reduce your hunger cravings, and will help you lose weight.

20 minutes in the sauna 4-5x/week is associated with longevity and improved health.

After 13 years in the gym, losing 85+ pounds, and maintaining it for a decade, here's everything you need to know

(#1 + 1a are far and away the most important).

1. Drinking booze is like losing fat on EXPERT MODE

1a. Eliminating booze is like losing fat on EASY MODE 2. Eat 50g minimum for breakfast each day
3. Zone 2 cardio should be done 5+ days per week
4. Do twice as many rows as pushes in your training
5. Don't eat low carb if you want to gain muscle
6. Don't fast if you want to gain muscle

Fact 1: I was way stronger in the picture on the left

Fact 2: I have 25 more pounds of muscle in the picture on the right

Being strong is important, but it doesn't always build muscle.

I'm a hardgainer. I needed some "tricks" to build real mass (keep reading...)

Once I started focusing on actually BUILDING MUSCLE and not just lifting more weight, my gains took off.

Grab our Massive Muscle Maximization Guide to learn exactly how I did it (it's free):

anymanfitness.clickfunnels.com/muscle-max

3 moves to put size on your traps and shoulders

Having a thick "yoke" gives you the illusion of size and muscle mass.

Here are 3 of our favorite moves to add serious size to this area.

(keep reading + bookmark this tweet) Move #1: Barbell shrugs or Dumbbell shrugs

DO NOT "roll" your shoulders. Think "put my shoulders into my ears"

Tempo: 1 second up, 2 second pause, 1 second down (referred to as 1-2-1).

Bonus, grab the Spartan Yoke Program here:

go.anymanfitness.com/optin165298298…

If you're an able-bodied man in your 30s and you can't do all of these, it's time to get to work:

- <7-min mile
- 50 push-ups
- 15 pull-ups
- Run 3 miles in <27 min
- Walk 4 15 min miles in a row
- Static hang 90 seconds
- Hold strict plank 80 seconds
- Bench bodyweight
- Tread water 30 minutes
- Squat 1.25x bodyweight
- 24 inch+ standing vertical jump
- < 5-sec 40-yd dash

If you can do all of these, you're in great shape. Keep it up.

If you can't, you now have your list of new year's resolutions. You're welcome.

And if you're ready to get started, check out the next post. Where I'm giving away my Push/Pull/Legs program 100% free

Start building muscle and strength the right way, and start checking things off the above list Be like our client Keith

He used our Push Pull Legs program to get the results you see below

Click this link and get it free: go.anymanfitness.com/optin30506734

"Skinny fat" is the real p@ndemic

Bookmark this plan if you're one of the millions suffering with this condition:

1. Stop with the fasting already

Yes you want to lean out if you're skinny fat. But fasting is the wrong way to do it. You need to build muscle asap.

Eat 3-4 times per day. Make sure you get 40g of protein every meal. Make sure it's animal protein. Chicken, pork, beef, fish, shellfish, lamb.

2. Stop with the low volume training

So many skinny fat guys get on a powerlifting program out of the gate. If that's you, I have bad news for you: 5 sets of 5 isn't going to get you where you want to be.

Lift 4-5 days per week. And get LOTS of volume. We're talking 20 rep sets. Chase that pump. Start with a push/pull/legs split

3. Stop with the crazy caloric deficit

You'll never get rid of the "skinny" part of being skinny fat if you're starving yourself. Not gonna happen.

Figure out your Basal Metabolic Rate (BMR). This is the total calories your body burns when you're just laying around doing nothing. Eat that many calories every day. For most skinny-fat guys this is in the 1900-2400 range. There are tons of free calculators online to find yours.

4. Stop with the steady state cardio

8 mile jogs at 10 minute miles are only going to dig you further into a hole. If you must do cardio during this transition period, make it high intensity. A few hill sprints of 40 yards each, a few times per week. Jump rope for speed for 2 minutes a couple times per week. You get the idea.

This is all you need to get rid of the skinny-fat physique forever.

The good news is you aren't crazy overweight. You're starting farther ahead than guys who need to lose 40+ lbs.

All you need to do is be consistent with the above for 3-4 months and you'll look drastically different.

And if you need a weightlifting program to get started, you're in luck.

Because I'm giving away my push/pull/legs program in the next post 👇 This is the most proven and effective strength training split of all time

Push / Pull / Legs

And your free guide tells you exactly how it's done

Click below to grab yours now:

go.anymanfitness.com/optin30506734

Fun Fact:

Fitness coaches love to dog on the idea of "starvation mode" BUT understand this about metabolism:

Metabolism is DYNAMIC. If you eat less, your metabolism goes down, and vice versa.

Eat less, you lose fat AND your body gets used to eating less. If you want to keep losing fat, eventually you'll need to adjust your intake downwards (this is why "just eat clean bro" has limitations - you WILL stall out eventually without tracking anything).

The good news is, this is reversible by eating more.

If you ate exactly this for the next 30 days, you could easily lose most of your gut and be down 10+ pounds...

Meal 1/Breakfast:

•2 scoops whey
•1 banana (or piece of fruit)
•1 tablespoon peanut butter

~50 g protein, 400 calories

Bonus points for 5 g creatine... Meal 2/Lunch:

•12 ounces of deli meat turkey
•2 slices of bread or a low carb wrap
•1 slice cheese of your choice

~80 g protein, 570 calories

Add any mustard, pickles, jalapenos, onions, tomatoes, lettuce, banana peppers, hot sauce you wish. (No mayo/creamy dressings)

I've lost 85 pounds and kept it off for a decade, and I've helped thousands of men and women do the same.

Those who lose the weight and keep it off ALL have specific habits that keep their results in overdrive.

Here are the 6 most important habits to get lean and stay lean: The 6 most important habits for long term fat loss:

1. Plan your meals a day in advance

2. Track your intake daily

3. Take regular body measurements

4. Train with weights consistently

5. Have a short memory

6. Have planned hedonistic fun at designated intervals

15 FACTS about fitness I've learned after 20 years in the gym...

1. Nobody is staring at you; nobody is judging you - that's ALL in your head.

2. Meatheads are some of the nicest, most humble dudes around, ask them questions, we LOVE to help. 3. Keto, Carnivore, and IF are all just methods to reduce your calories, they're not magical fat loss diets.

4. Bulk until you hate your body; cut until you hate your life.

5. Your gains will ultimately be determined by how many sets you do at, or close to failure.

That which gets tracked IMPROVES.

There are 5 things you should always track if you're serious about getting into solid shape, and you're frustrated by your lack of results...

1. CALORIES

There's more to fat loss than calories BUT calories are the MAIN driver for fat loss. Tracking your calories opens your eyes and makes you realize when you're snacking mindlessly.

It also shows you just how calorically dense a lot of processed foods are (and even some natural foods - peanut butter, anyone?)

After 20 years in the gym, I've learned a ton.

Here's 28 tips to help you torch the body fat, get stronger, and gain serious muscle:

1. 30 minutes per workout is plenty if your workout is a smart one. 2. Lay off the booze.
3. Learn to cook, or marry a girl who knows how to.
4. Fasting makes fat loss way easier.
5. Fasting makes muscle gain way harder.
6. Get sun every day if you can.
7. Keep all rep ranges above 8.
8. Walk more.
9. Form > weight always, drop the ego.

No Cardio Fat Shredding Receipts 🔥

We hit the halfway point in our current cohort - we’re 3 weeks in.

And check it… Tim has lost another 3.8 pounds… in one week… Doug is down 10 pounds in 3 weeks and he’s cranking out pull ups left and right.