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Tracking calories works but can eventually lead to overwhelm. Focus on a protein goal instead! * 1g/lb of body weight split evenly across meals and snacks. * Chase the target at every feeding. * Opt for leaner proteins whenever practical. It's not perfect, but it works for many.

7K daily steps is really just a baseline of movement for health and wellness. We don't suddenly die if we miss the target. But we do feel better, move better and generally achieve better body composition outcomes.

Big Fitness doesn't care about you. They're just out to make money with fads, diets, and detoxes. Good trainers care deeply but fight a constant uphill battle against fakeness on IG, marketing hype, and get-ripped quick gimmicks.

A large part of success with physique transformation is learning the art of delayed gratification. The keys are to set realistic goals, work a structured plan, seek out and celebrate the small wins, and above all, stay committed to the process. Nothing worth having is easy.

Bodybuilders the world over have long referred to the process of physique transformation as “the grind”. And while I’m not in love with the term—it often is fitting. It’s a slog at times, for sure. Cause building muscle takes time. But that’s what makes it so damn special.

No need to make sudden, drastic changes to your meals—just start by adding more veggies and lean proteins like chicken, white fish, and leaner cuts of steak. And you don't have to give up all your favorite foods. But 80% or 16 of your daily, three square should be on the money.

Heaven forbid I go as far as classifying foods as "good" or "bad." But seriously, it's time to start eating like an adult. The *majority* of your meals should be lean protein, healthy carbs, and colorful vegetables. And no—that’s not a steak and cheese sub, pizza, or wings.

"But what about muscle confusion?" You've been suckered; that's not a thing. The early progression in workouts comes from increases in neural efficiency—not laying down lean tissue. So the more times you change your program, the less time you spend actually building muscle.

By definition, progressive overload requires that you progressively overload your prior performance. So when you are constantly changing exercises or jumping between programs? Yeah... NO.

When "consistency" with your training spills over into frequently missing or skipping workouts for "reasons," you will never make the kind of progress you desire. You have to prioritize your training, show up consistently, and do the work. That's how gains are made.

Not sure if you’ve got one more in the tank? Be prepared to TRY—show some bottle. I’m not trying to be all gungho about this—sometimes it's just about getting your reps in. But for the majority of your training, you’ve got to get after it. There’s just no way around it.

As a coach for older trainees, I'm all about smart training. But here's a hard truth: You're eight reps in reserve just ain't cutting it. Put your phone down, FOCUS, and get out of your comfort zone. I'm not quite at "grow a pair", but you've got to be prepared to suffer.

The inherent value of a great physique is that it's a testament to your hard work and dedication. It can't be bought or outsourced, prayed or wished for. It's a reflection of your unyielding commitment and unwillingness to settle.

The aroma of freshly brewed coffee in the morning is the spark that ignites my creative fire, fueling a blaze of endless possibilities. #priorities

Must do exercises? Nope, not the bench. Nor the squat. And certainly not the deadlift. If I was going to pick three, it would probably be the face-pull, split squat and landmine shoulder press. #muscleafter40

The term "clean eating" gets a lot of panties in a twist, even though most people instinctively know what it means. Cause the truth is that it's REALLY hard to overeat quality, minimally processed, whole-food meals that are lean-protein forward and heavy on veggies.

For safe fun and a fresh challenge in your workouts, set a seemingly ridiculous target for a low-risk movement and run it as a finisher. A) the soreness will educate you, and B) you'll learn a little something about mental fortitude.

Whether to use full range of motion in a particular exercise is one of the biggest "it depends" in weight training. Following some guru's blanket recommendations will eventually bury you.

A little off-topic; just call it a #PSA. “Your true worth is revealed in the company of those who appreciate it." So before you worry that you're not worthy, assess your environment and the company you keep.