1. Less complicated, not more.

Losing fat or building muscle, the fix for slow or stalled progress is rarely making things more complicated.

Most of the time the solution is to do fewer things MUCH better or much harder.

2. Bodypart specialization

Body part specialization phases where volume/frequency are increased for brief periods are far more effective when equal attention is paid to the programming leading up to AND following the specialization phase.

So for optimal performance and recovery rather than have a “chest month” and then “arms month” go with “push month” sandwiched between lower volume/intensity phases for the chest, shoulders, and triceps.

3. Calories for Training vs. Non-Training vs. ______ Days

A popular diet structure is to have one set of macros/calories for training days and another for off days.

This certainly “works” — if it works for you.

However, you aren’t limited to just your training schedule. You can also adjust calories to match longer work days (great for shift workers) or your lifestyle (more calories on weekends).

Just balance numbers for the week. You own this.

4. Round it off. It’s just an estimate.

For most foods (excluding hyper-processed stuff that could survive space travel) the calorie/macro counts provided are rough averages.

So your mixed lunch likely doesn’t have exactly 53g of carbs. Just note 50 (or 55) and move on. No stress.

5. Stupidity, masculinity and fitness.

People who read my stuff might know I find the “training is war!” thing stupid, immature, and especially offensive to those who serve/served in war zones and have seen the horrific cost of war first-hand.

In the spirit of “condescending low-brow shit that makes me question why I’m in this industry” are the tired associations between being in shape and manhood/manliness.

I’m not even addressing the obvious gender-bias but rather the tired pitch that the key to becoming an exceptional, fully actualized “man” is first getting in great shape or lean or jacked as hell. Whatever.

Part of what gives this lame pitch staying power is that it’s based on sensible life observations. The key principles of building a better body would be found on most anyone’s manhood checklist:

– discipline
– structure
– delay gratification
– planning
– perseverance
– problem solving
– long term thinking

However things fall apart when the fit dudes suggest that BECAUSE they’ve been able to apply these principles to develop their bodies they’re also well-developed men.

That’s just not the case.

While I know plenty of in-shape guys that are also solid and well rounded, there are some that are selfish, narrow-minded, have anger issues, or are dead-beat dads.

Think about it: who’s more of a man? A somewhat out of shape guy in his 40’s who has little time to exercise because he’s a single dad working two jobs?

Or a jacked, single, childless man in his 40’s who spends the majority of his time working on or thinking about his body (and making money off it?)

The key principles of building your body represent the FOUNDATION of being a better man. Without this foundation you won’t have the strength of character to become all you can be.

However, a foundation on its own is nothing. It’s an empty shell — it’s certainly not a home.

At best it’s something very solid to build on. That’s it.

Once that foundation has been laid the real building can begin.