Biggest fitness prerogative right now is getting lean for summer;

Nothing else will enhance your quality of life for the next 4-5 months like it…

This thread will be your key to making it happen in as little as 30 days.

Side note:

No aggressive calorie deficits needed… 1. The hardest part of fat loss is the first day

Often not talked about, but if you lose fat properly, the first day is when hunger, cravings, and doubt show up.

Once you get through 24 hours:

- Ghrelin drops (hunger)
- Leptin rises
- Fat becomes energy source
- Focus improves

Things that people who are “anti-fasting” can’t explain:

1. The best looking natural physiques are all guys who fast

2. Morning hunger disappears after 3-7 days of routine fasting (body adapts)

3. Fasting 5x spikes HGH levels (HGH dominates a slight increase in cortisol) 4. Every morning before you wake up, the liver naturally stimulates glucose production (why do you think that happens)

5. Mental focus and creativity drastically improve in a fasted state

6. If you fast but eat the same amount of food, you still spend more time burning fat

Best training volume for each muscle group (a week):

Chest and Back:

- 4 sets of Reverse Pyramid Training
- 8 straight sets after RPT is done (2 separate lifts)

Front Delts:

- 4 sets of Reverse Pyramid Training

Biceps, Medials, Triceps:

- 8 straight sets (2 separate lifts) Legs (compound movement):

- 8 straight sets or 8 sets pyramid training (2 lifts)

Quads, Hamstrings:

- 4 straights sets (post compounds)

Traps, Medials, Rear delts:

- 3 sets of rest pause training

Neck, Abdominals:

- 3-4 straight sets near failure

NERVOUS SYSTEM MASTERCLASS

Easily the most understudied area of physical fitness in todays world;

The central nervous system controls how you think, move, learn, and feel.

You need to understand:

- Sympathetic NS
- Parasympathetic NS
- Recovery + Fatigue
- Mind NS connection There is two states in which the nervous system exists:

1. Sympathetic; this is your fight our fight response, it gets activated when the body or mind senses perceived danger/threats

2, Parasympathetic; this is rest & recovery, this is when you're eating, chilling, and sleeping

I'm about to turn 26.

I'm 6'5, 220, Sub 10% body fat, and in the top 0.01% for strength.

Here are the fitness hacks that would've helped me reach my genetic potential far sooner (naturally): 1. Never try and lose fat by starving yourself, instead use fasting to enter catabolic phases. Time spent burning fat, while eating healthy amounts, is the key to fat loss for life. Fat loss won't work long term if you damage your metabolism, hormones, and sex drive (deficits).

Mens style is one of the easiest things to get right;

Yet 99% of guys continue to miss...

Here's some basic principles to follow:

1. From Head to Toe:

Always go light to dark, or dark to light;

Easiest fix that any of you could start implementing right now...
2. Don't listen to chicks

As you get older you'll realize most women have brutal style tips for men;

They just obsess over fashion and that can make you think they're highly competent...

Most girls think converses and flannels are the pinnacle of male fashion;

Don't listen...

The natural physique is always going to look better than the steroid physique;

Why?

Because it’s natural.

Natural always wins.

Natural power, natural beauty, natural aesthetics, natural anything;

Just because you’re bigger + more vascular on roids doesn’t mean it looks good: Ultimately people try to associate what looks most unachievable with good;

The steroid physique is actually disgusting…

Ask any girl which guys look the best;

They will never once say bodybuilders or huge roided out guys;

They see there’s something missing mentally in them.

Getting sick should be an incredibly rare phenomenon:

If you find yourself unwell anymore than two times per year, use these lifestyle changes to make sure you're never sick again.

1. Fasting

The most effective way to prevent illness is through fasting;

Nothing comes close... Fasting helps to reduce chronic inflammation and oxidative stress, enhances your metabolic health, and positively alters your gut microbiome;

By incorporating fasting into your daily routine, you will basically eliminate your chances of getting sick.

History is big on fasting.

Here’s the blueprint for losing 15-20 pounds of body fat in 12 weeks or less;

(DISCLAIMER: You can do this without tracking calories)

This approach is based on the average person, and it will yield results respectively based on how drastic these changes are for you…

Let’s go: We will not start with aggressive calorie deficits:

It’s not worth results in the first couple weeks just to crash metabolism and sex drive;

Then gaining back all the fat you lost back…

We need to look at fat loss sustainably…

The notion about losing fat has always been straightforward:

Consume fewer calories than you burn, and your body will be forced to burn body fat for energy;

It's that simple;

Except it isn’t.

Generalizing an energy deficit to the human body is insane when you understand this: This principle of thermodynamics (a branch of physics) is very accurate for a closed energy system, such as a sealed water bottle;

In this case, we can precisely measure the energy because we only deal with what’s inside, with no external inputs or outputs need to be considered.

The size of a muscle influences the number of reps and weight required to elicit the best response;

Largely due to physiological and anatomical factors…

You can’t train all muscles the same way, that’s an infantile approach to lifting…

Instead;

Understand and execute this: Larger muscle groups, such as the chest and back, are composed of a higher proportion of type II (fast-twitch) muscle fibres;

These fibres are designed for explosive power and strength, making them more responsive to heavy weights and lower repetition ranges…

If a drug existed that could:

- Halve the activity of weight promoting genes
- Increase your basal metabolic rate (BMR)
- Release dopamine and serotonin
- Reduce cravings
- Alleviate joint pain
- Strengthen your immune system

Would you take it?

Obviously;

JUST WALK MORE… Walking 10,000 steps a day is the most effective physical pursuit to stay lean and healthy…

Walk 15,000 steps per day, the effects only get better…

Walk 20,000 steps per day and being shredded is just part of life…

Best part?

Walking doesn’t affect hunger levels…

Sexual market value (SMV) is a measure of an individuals level of attractiveness, dating power, and social status:

Short term Male + Female SMV:

M
35% looks
30% game
13% status
9% personality
7% age
6% resources

F
80% looks
9% age
8% game
2% personality
1% status
0% resources When you look at long term SMV (potential long term partners) the attributes change:

M
- 15% looks
- 7% game
- 23% status
- 18% personality
- 10% age
- 27% resources

F
- 29% looks
- 26% age
- 20% faithfulness
- 16% personality
- 6% status
- 3% resources

ABDOMINALS MASTERCLASS:

Read this if you’re still training your abs lying down

or

Read this if you’re still dedicating an entire day to training abs

Instead, you can just do this for 20 minutes, twice a week;

Why hanging movements are the KEY to effective core training: Training a muscle group based on its primary function is always the best approach:

Chest = Push
Back = Pull
Quads = Extension

The main function of your core is to stabilize your body;

There are specific areas in most guys physiques that are LAGGING:

- Upper Chest
- Lower Biceps
- Traps
- VMO (quads just above the knee)
- Neck

All you really need to do is adjust your training methodology;

Here’s the blueprint to achieve proportion in each area: Upper Chest Development:

To effectively build your upper chest, incorporate heavy incline presses into your routine;

Use a barbell to focus on increasing strength, and then switch to dumbbells for an enhanced contraction and pump…

I actually think getting really lean will solve 99% of your problems in life:

Life situation, mental health, relationships…

Doesn’t matter.

Getting really lean is a safety defence against negative energy/emotions;

When you’re shredded;

You exist in hardened state of peace…

My theory (never heard anyone drop this one before):

Body fat creates a lot of the feelings and emotions correlated with anxiety…

If you want to stay calm all the time, being lean is a prerequisite to doing so…

Think about the most chill people you know;

They’re ALL lean…

Knowing our genetic makeup has been shaped over hundreds of thousands of years;

Why would you adopt a health practice that is less than 80 years old?

Our view of health should be based on the extensive history of human evolution;

Not lobby-influenced groups from the 1950s… Throughout most of human history, we didn't consume breakfast as we know it today;

Instead, we spent our days hunting and gathering and feasted at night.

Our diets consisted of animal protein, eggs, dairy, fruits, and other naturally occurring carbohydrate sources…

You can manipulate your metabolic, hormonal, and physiological profile;

Because the efficiency of your body is incredibly malleable…

Most people think they are stuck with the current output of their bodies;

Reality is the body can be whatever you want it to be…

Here’s how: Metabolism (energy output of the body) is fluid…

Meaning it increases + decreases based on:

- Energy intake (calorie levels)
- Lean body mass
- Bioavailability of food
- Sleep
- Daily movement patterns

If you practice calorie deficits your metabolism will be really bad…

In order to have that powerful/masculine aesthetic;

You need to have fully developed the Chest, Back, and Shoulders…

95% of guys in the gym are lacking full proportion in these muscle groups;

But that’s only because of poor system they’re using…

Try this instead: You need to account for the right primary movements + secondary movements;

With the right style of training in each form of lifting…

Primary movements = Intense focus on progressive overload (strength)

Secondary movements = Emphasis on sarcoplasmic hypertrophy (pump)

Some harsh truths about getting shredded (really lean):

1. You’re going to be way lighter than you’d think

2. That “shredded” aesthetic doesn’t reveal itself until you hit single digit body fat %

3. You’ll never be really lean for life if you use aggressive calorie deficits 4. In terms of achieving + maintaining a lean physique; when you eat is just as important as what you eat

5. Dietary fat is not the enemy, refined carbohydrates are

6. Walking is the most powerful fat loss tool outside of nutrition and fasting

The trick is to eliminate shame entirely;

Anything you do will be cool if you can do it shamelessly.

How you operate will always be based on the relationship you have with yourself (self love)…

Other people liking you is just a bonus;

You liking yourself is the real prize.

In order to eliminate any meaningless shame or guilt:

Be hyper-aware of how you talk to yourself, always observe your own thoughts, but never react to them (emotionally)…

Take responsibility for any mistakes you made in your life;

By owning them you can then forgive yourself.