How to build lean muscle without tracking your nutrition in an app:

12 action based lessons I've learned from 9 years of lifting... (3500+ hours)

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1/ Keep nutrition simple

My basic RULE OF THUMB: more than 5 ingredients it shouldn't be eaten.

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2/ Remove friction from the action

It's harder to train when you feel like shit. So don't feel like shit.

Prioritize:

-sleep

-clarity

-nutrition

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3/ Be calculated

No food first 3 hours.

Make nutrition easy - No thinking. (effortless decisions)

Consume days protein before sugar. (coffee is my exception)

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4/ Learn to be okay eating 'boring'

Eggs don't always need bacon. (just seasonings)

Beef & chicken don't always need a fancy stir-fry.

DON'T GET TOO BORING - DON'T GET TOO FANCY.

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5/ Be your own standard

Don't expect anything from others. Don't depend on others. Depend on you.

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6/ I shouldn't have to say this - BUT LESS EATING OUT

When you eat out it can be a slippery slope. Do it sometimes.

Just don't solely depend on this for your nutrition.

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7/ Identify your phase

Bulking? Prioritize protein. Be a bit more loose.

Cutting? Prioritize protein. Walk a lot. Watch your fats & carbs.

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8/ Being lean is a lifestyle

You don't do random shit. Almost everything you do will be calculated in some way.

Not saying there's no room for spontaneity, but it will be structured spontaneity.

Some perimeters with some room for whatever feels right.

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9/ Before you consume it - check the nutritional label

more than 5 ingredients? X

loads of sugar? X

Think holistically about how the contents will effect your macros.

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10/ Don't eat for no reason

There's a problem if you end up snacking aimlessly.

This means you are not focused enough on your vision.

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11/ Why buy certain food?

Outta sight outta mind.

If you really are driven - you won't even consider purchasing bullshit.

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12/ Weights - Nutrition - Cardio

Calisthenics are good - but better when paired with weights.

Cardio is good - but better when paired with weights.

Weights are good - but better with correct nutrition.  

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P.S. IF YOU WANT TO:

-radiate confidence

-increase energy levels

-learn to better regulate stress

-and much more...

Relpy 'SESSION' for a free healthy energy breakthrough session.