1. Make Wants Stronger Than Cravings I’m often asked about how I personally eat. Usually I avoid answering.  For one, I don’t have a gimmick to sell, unless you can trademark high protein, moderate carbs & fat, and calories to match the goal The other issue is, it can become a real sinkhole. People grossly overcomplicate basic nutrition, likely because doing the basics (tracking,...

Good advice is a wonderful thing. Certainly more helpful than bad advice, which, ironically enough, often sounds at the time like really good advice. Just ask anyone nursing a pec tear after hearing "one more rep bro, its all you." I've given some good advice over the years, mainly because I've been fortunate enough to receive a LOT of it. Even if I didn't realize it until much, much...

1. Your genes are your genes. Short, tall, wide hips, narrow shoulders, etc. There’s no changing them, and you sure can't whine to the dealer for a better set of cards.  However, you’d be amazed how “bad genetics” seem to magically get better after a decade of hard work and no quitting.  I've known plenty of people who thought they had "shit genetics" in their teens and twenties, only...

I post a ton of tips and rants on Facebook. However, some folks hate Facebook, I guess in light of the whole election hacking thing. Or perhaps they're just annoyed by those Cliffhanger Status Updates: "Some people are so rude. You know how you are and one day you're really gonna get it!" or "Had good news today. Super stoked. Can't wait to share. Ask me about it. I won't answer but the...

Most fitness and bodybuilding "rules of thumb" don't stand up to rigorous scrutiny. Meaning, they're usually kinda bullshit.  Though one (or two) that seem to be true are: - People do too much off the wrong stuff - People don't work hard enough  What's the wrong stuff?  - Junk volume. Garbage sets with poor form, no focus, or lacking the intensity required to elicit a result,...

I'm a big picture kinda guy. And I think one way people screw up the physique transformation process is by not being that way. Or by over-compartmentalizing things.  For example, folks often have "diet food" and "regular food." Or they only do cardio when dieting, or practice healthy habits only when actively trying to lose fat, then let it slide the rest of the year.  To that end, I'd...

12-week bulks. 4-week mini-cuts. 8-week chest specialization phases. Stop the Insanity! Breaking down your training (and diet) into phases is good planning and usually more effective in the long run.  But these convenient deadlines are self-imposed and often totally arbitrary.  It's far wiser to LET RESULTS DICTATE WHAT YOU DO.  If you're 12 weeks into a 16-week bulk and already...