If you want to build your Chest fully & completely, look no further than these 8 exercises: (~10 second demo video included for EVERY exercise) Bookmark this for later!

Costco could sell nothing but these two items and it’d still be one of the best stores of all time Literal CHEAT CODES

200g of Blueberries per day has been my MINIMUM for quite a while now The results: Training performance…ENHANCED Cognition…OPTIMIZED Satiety…ON POINT Digestion…ELITE None of you are eating as many Blueberries as you should be NONE OF YOU

People think I’m bullshitting when I tell them I spent a large chunk of the last 3 years eating these foods every single week while maintaining the physique you see in picture number 4 They just don’t get

It’s actually RIDICULOUS how easy it is to stay in excellent shape year round when you meal prep every Sunday Takes maintaining 10-12% body-fat from a 9/10 difficulty to like a 2/10 difficulty Imagine living your whole life below your potential b/c you don’t do this SIMPLE TASK

Here we have Ryan Terry He is now the 4x Olympia Men’s Physique Champion In the video attached, he can be seen using the Assisted Pull-Up Machine in his training Do with this info what you wish!

Many are still sleeping on the power of PB2 Pair with rice cakes, pair with bread, put it in shakes, etc. Delicious Low in calories Easy to prepare Peanut Butter lovers…REJOICE

Millions of people have YET TO REALIZE this is what WINNING looks like “I could never do that!” Yeah…we know That’s why you’ve been fat for the last 30 years and will be fat for the next 30 as well!

C. Unlimited supply of 96/4 Ground Beef The GREATEST Protein source known to man

Getting “jacked” takes WAY LONGER than getting “shredded” does Almost anyone can get “shredded” in the near term (for a lot of people it won’t even take 6 months) Not everyone can get jacked in the near term…this is a process that involves iterative cut/bulk cycles that span 5, 8, 10+ years Shredded = very lean Jacked = very lean AND very muscular BIG DIFFERENCE

I don’t know who needs to hear this but…. If you’re resting LESS than 2 minutes between sets, you are FOR SURE costing yourself gains If you’re resting 2-3 minutes between sets, you’re PROBABLY resting jusssttttt enough but you may be leaving SOME gains on the table If you’re resting 3, 4, 5 minutes between sets, you’re VERY LIKELY putting yourself in a position to MAXIMIZE gains

Knowledge drop…. (You guys MAY want to BOOKMARK this) Calculating TDEE Precisely w/ Trial & Error: Remember, TDEE is a fancy way of saying “calories burned per day” STEP 1: Track your calories & macros every day and take the average at the end of the week STEP 2: Track your step count every day and take the average at the end of the week STEP 3: Track your bodyweight every day and take the average at the end of the week STEP 4: Plot your rate of gain/loss (in terms of bodyweight) across 6-8+ weeks STEP 5: Use the 3,500 calorie rule (1 pound gained or lost = 3,500 calories) in accordance with your data to determine a BALLPARK ESTIMATE of your calorie burn figure So, if an individual loses 8 pounds in 8 weeks while consuming 2,000 calories per day (assuming activity stays fixed), we can reasonably assume their maintenance calories are AROUND 2,500 (REMEMBER: ACTIVITY CANNOT CHANGE OR THIS WILL CHANGE ENERGY OUTPUT) Once you know your estimated maintenance calories, simply add 200ish calories per day to that number if MUSCLE GAIN is your TOP priority OR subtract 500-1,000 calories per day from that number if FAT LOSS is your TOP priority (all while keeping activity FIXED) You will know things are going well if you’re gaining .5ish pounds per week ON AVERAGE & strength is increasing regularly (assuming you elect to make the addition) OR you’re losing .5-1% of your total bodyweight per week & strength is staying intact (assuming you elect to make the subtraction) If things are NOT going well, adjust calories up/down by 100-200 per day ON AVERAGE and/or steps up/down by 1000-2000 per day ON AVERAGE (give 2-4 weeks to allow adjustments to play out — don’t OVERREACT) If strength is NOT trending well despite rate of gain/loss being on point, you likely have a programming issue that needs fixing! For those that would like a BALLPARK calorie figure to shoot for on average each day as you begin to compile the necessary data to help determine your TDEE, please SEE BELOW 𝗜𝗙 𝗙𝗔𝗧 𝗟𝗢𝗦𝗦 𝗜𝗦 𝗬𝗢𝗨𝗥 𝗣𝗥𝗜𝗢𝗥𝗜𝗧𝗬: Multiply bodyweight (in pounds) by 10 (if sedentary) Multiply bodyweight (in pounds) by 12 (if moderately active) Multiply bodyweight (in pounds) by 14 (if very active) 𝗜𝗙 𝗠𝗨𝗦𝗖𝗟𝗘 𝗚𝗔𝗜𝗡 𝗜𝗦 𝗬𝗢𝗨𝗥 𝗣𝗥𝗜𝗢𝗥𝗜𝗧𝗬: Multiply bodyweight (in pounds) by 14 (if sedentary) Multiply bodyweight (in pounds) by 16 (if moderately active) Multiply bodyweight (in pounds) by 18 (if very active) 𝗜𝗙 𝗕𝗢𝗗𝗬𝗪𝗘𝗜𝗚𝗛𝗧 𝗠𝗔𝗜𝗡𝗧𝗘𝗡𝗔𝗡𝗖𝗘 𝗜𝗦 𝗬𝗢𝗨𝗥 𝗣𝗥𝗜𝗢𝗥𝗜𝗧𝗬: Multiply bodyweight (in pounds) by 12 (if sedentary) Multiply bodyweight (in pounds) by 14 (if moderately active) Multiply bodyweight (in pounds) by 16 (if very active) 𝗜 𝗰𝗮𝗻𝗻𝗼𝘁 𝗲𝗺𝗽𝗵𝗮𝘀𝗶𝘇𝗲 𝘁𝗵𝗶𝘀 𝗻𝗲𝘅𝘁 𝗽𝗼𝗶𝗻𝘁 𝗲𝗻𝗼𝘂𝗴𝗵: The figure each of these equations will spit out MAY NOT result in you actually achieving your desired outcome with regards to weight loss/gain/maintenance. It would be silly to expect these simple equations to work perfectly for everyone. These equations are designed to give you a BALLPARK STARTING POINT. It is up to you to consistently track your calories, activity level, and bodyweight going forward to ensure you're trending in the direction of your goal.

I don’t know who needs to hear this but…. If you’re using mostly free weights and very few well-built machines in your training, you are FOR SURE costing yourself gains If you’re using a blend of free weights and well-built machines in your training, you’re PROBABLY doing a pretty good job with exercise selection but you may be leaving SOME gains on the table If you’re using mostly well-built machines and very few free weights in your training, you are very likely putting yourself in a position to MAXIMIZE gains I DO NOT MAKE THE RULES!

Your fridge should always be loaded with: - Greek Yogurt - Lean Ground Beef - Egg Whites - Zero Sugar Sodas Imagine walking into a fat person’s house and you find all that in their fridge…. You literally CAN’T EVEN IMAGINE THAT Lesson in there

Training a muscle group… 1x per week = 80% of best possible gains 2x per week = 95-100% of best possible gains (WITH a margin of safety) 3x per week = 95-100% of best possible gains (WITHOUT a margin of safety) 4x per week = overkill Very simple concept, folks!

Subbing ground beef & rice for ground beef & potatoes is the dieting hack many don’t know they DESPERATELY need Rice is awesome but potatoes provide MAX satiety benefits IYKYK

Every time I use this machine, I am in DISBELIEF It is one of the GREATEST pieces of modern day equipment engineering…perhaps even THE greatest The only downside: It will RUIN every other press for you for the rest of your life Once you see the cat….YOU CAN’T UNSEE IT

2-3 sets of Overhead Press 2-3 sets of Lateral Raises 2-3 sets of Rear Delt Flys Pick a good, stable variation of each of those exercises 5-10 rep range Sets in close proximity to failure Use good-great technique always Repeat every 72-95 hours WIDE SHOULDERS INBOUND

98% of people that have a good physique just lift weights, walk, and eat well You do NOT need to run AT ALL to look great and be extremely healthy Most avid runners are indeed skinny fat