Last year, my daughter got cut from her 7th grade volleyball team.
She made the first cut, and thought she had a good chance. But on the second and final cut, they called her name, and she put her head down and walked out to the car where her mom and I were waiting.
She opened
Just finished this book - Bad Therapy by
@AbigailShrier
This is one of the most eye-opening books I've ever read. It's a must read for any parent, any teacher, and should be required reading for any school administrator as well.
The book dives into trying to figure out why
After 13 years in the gym, losing 85+ pounds, and maintaining it for a decade, here's everything you need to know
(
#1
+ 1a are far and away the most important).
1. Drinking booze is like losing fat on EXPERT MODE
1a. Eliminating booze is like losing fat on EASY MODE
Man eats less than 400 calories for breakfast while in Italy.
Man walks 15,000 steps while on holiday.
Man loses 3 pounds.
Man blames it on “poisonous food in the US”.
Peak Twitter right here.
The French eat plenty of bread and aren’t fat.
The Japanese eat plenty of rice and aren’t fat.
The Italians eat plenty of pasta and aren’t fat.
The Okinawans eat plenty of fruit and aren’t fat.
Stop the carb-phobia nonsense on this app, it’s absurd.
I don't know what percentage men can do the following, but I know they're good markers to aim for:
-<7-min mile
-50 push-ups
-15 pull-ups
-Bench bodyweight
-Squat 1.25x bodyweight
-24 inch+ standing vertical jump
-< 5-sec 40-yd dash
If you can do all of these, you're golden
When you try to lose weight, you avoid sugar, carbs, seed oils, do 24+ hour prolonged fasts, and go "Carnivore".
When you want your dog to lose weight, you put less food in his bowl and walk him more.
I’m 6’8”
Sitting in coach is an absolute nightmare
I’m basically forced to get Comfort Plus or first class seats
I would love a whole row to myself due to my size
Rejecting this notion is discrimination against tall people
Tell me how to proceed,
@SouthwestAir
I can’t help
This is something nobody wants to talk about.
Yes, in 1970, you could live comfortably.
BUT you probably had a small house, kids shared bedrooms, and it was in a blue collar area.
These days people want to live in a 2500+ square foot house, in a great neighborhood out of
I'm overwhelmed by all the responses here. This resonated with a lot of parents. I will show Brooklyn all the love.
And there's a lot of stories in the replies about kids who got cut in middle school who went on to play in college... I'll show those to her for sure!
Onwards!
There’s always someone bigger and more jacked than you.
WWE superstar Omos walked into our gym today; he’s in town for Monday Night Raw.
Keep in mind I’m 6’8”, 240… this is the biggest human I’ve ever seen…
If you're an able-bodied man in your 30s and you can't do all of these, it's time to get to work:
- <7-min mile
- 50 push-ups
- 15 pull-ups
- Run 3 miles in <27 min
- Walk 4 15 min miles in a row
- Static hang 90 seconds
- Hold strict plank 80 seconds
- Bench bodyweight
- Tread
A beer tastes better after toiling in the yard for 3 hours.
A protein shake tastes better after crushing a hard workout.
A new car feels nicer if you pay for it in cash after saving diligently for 2 years.
Sacrifice makes the joy of accomplishment 100x better.
"Skinny fat" is the real p
@ndemic
Bookmark this plan if you're one of the millions suffering with this condition:
1. Stop with the fasting already
Yes you want to lean out if you're skinny fat. But fasting is the wrong way to do it. You need to build muscle asap.
Eat 3-4
Study: Physical activity is 1.5 times more effective than counseling or the leading medications in managing
#depression
, anxiety, and distress. All forms of
#exercise
are effective, including yoga, Pilates, aerobic, and resistance training. Move more!
The dude at my gym with the best biceps uses 20 pound Dumbbells to curl.
Very slow, intense contractions.
Zero body English.
The dudes with spaghetti arms all sling 50 pound DB's around with horrible fashion.
Say it with me:
"The weight is nothing but a tool."
Today marks 180 days - 6 months without booze or THC.
I celebrated with leg day, a 4 mile walk, and a 20 minute sauna.
It’s been an interesting journey. Overwhelmingly positive, but not without its challenges.
The biggest challenge is that it can get a bit “boring” on the
"I'm eating 1200 calories/day and not losing weight!"
"I'm eating 5000 calories/day and not gaining weight!"
- 2 people who are really, really bad at math
If you're over 40 and you don't have a huge belly, you're in the top 10% of fitness.
If you strength train also, you're in the top 5%.
Sprinkle in some cardio and you're in the top 1%.
Be proud of what you're doing - you're out there crushing it.
Self Care Is Not:
✖️Netflix
✖️Copious alcohol
✖️Junk food
✖️Sleeping in
✖️Inactivity
Self Care Is:
✔️Media/news reduction
✔️Sobriety/vice reduction
✔️Healthy, Whole Foods
✔️Movement/Exercise
✔️Early to bed; early to rise
Don’t get it twisted.
Want to know the biggest cheat code in fitness (and possibly life)?
Quit drinking.
And you can expect:
✔️ Better workouts
✔️ Better sleep
✔️ Higher level of focus
✔️ Quicker fat loss/muscle building
✔️ Higher libido
And much more.
It's not easy.
But it's a game changer.
Whenever I'm thinking about skipping the gym, I think of this picture.
A 70 year old who's been training his entire life has the body of a 40 year old.
That's good enough for me. The power of exercise is incredible.
You’re a caveman.
You haven’t eaten in 4 days.
You kill a woolly mammoth.
You gorge on 5 pounds of meat.
But after the first 30 grams of protein, your body doesn’t absorb the rest.
So you die of starvation.
Do you see how stupid this sounds?
I'm officially at the point where I just don't want to drink booze any longer.
The anxiety and mental health issues associated with it far outweigh any fun I have while drinking.
This isn't a "I'm going to try to quit drinking" tweet.
My desire to drink booze is just gone.
@thephdude
Dude we said that exact thing to her. Said, "you're so much better because you got cut... there's no way you would have worked that hard if you had made the team"
Blessing in disguise.
2023 is almost in the books
Here's your plan for making 2024 the year you get in the best shape of your life (all you have to do is bookmark this list and then execute):
-Phone down by 9pm
-In bed by 10pm, no exceptions
-Up by 6am
-Skip breakfast, drink coffee instead
-Eat
Imagine thinking meat is "bad for you".
For 20k years, humans have eaten animal flesh for nourishment, health, and vitality.
And now it's "bad" for you?
Sus.
Up early for my kid's volleyball tournament, and this day is a bit extra special.
Today marks one, full year alcohol free, 100% sober.
This is the first booze free year I've had since I was 15 (I'm 42 now).
(I think, the exact timing is a bit hazy to be honest, no pun
If I needed to lose 20-30 pounds in 90 days while only lifting weights twice per week, here's exactly what I would do:
1. Do 2, full body workouts per week
Choose one of each the following for each workout (your choice):
Pool 1 (hip hinges)
Deadlifts (traditional or sumo,
At 31, I was a 300 pound middle school teacher who was a cog in the educational system, with no way out.
At 37, I'm an in shape online coach who is self-employed with 540 clients, without a boss.
A lot can happen in 6 years.
Don't sell yourself short.
Go get it.
My favorite fat burning meal is beef and rice
My favorite muscle building meal is beef and rice
You can cook it for yourself in less than 7 minutes and easily hit whatever nutrition goals you have
Here's how:
Buy 93% lean beef. In a pound of this beef, you get roughly 90g of
My favorite thing to do when I see someone at the gym who is a noob is simple:
Walk up to him/her, smile, stick out my fist for a bump, and say,
“I see you working here. Tomorrow, same time?”
You should just see their faces light up.
And they’re always there the next day.
When my aunt was 40, she has relatively happily married, but to a "nice guy", so to speak.
Great guy. Positive personality. Awesome father. Lawyer.
But kind of "bland". A "nice guy" if you will.
She divorced him to get some excitement in her life.
She's currently in her
This corner of internet dunks on wine aunts, I’m all for that. A bigger issue not discussed is the divorced middle aged man who doesn’t realize he’s not 25, leaves his family, and then has low dating options. Marries some psycho who is terrible step mom and steals money. Common!
If you eat fewer calories than you need, you'll lose weight.
If you eat fewer calories than you need, and eat plenty of protein, you'll lose body fat.
If you eat fewer calories than you need, eat plenty of protein, and strength train, you'll lose pure body fat and gain muscle.
10 Foods that have a Ridiculously small serving size and you're nearly GUARANTEED to overeat.
I'll give you 2 metrics - the serving size and the "me" size...
Chips
Serving: 1 ounce (160 calories)
Me size: 7 ounces (1,120 calories)
50 TRUTHS about Fitness you need to accept:
1. Your wife hates Dad Bods, she just doesn't want to hurt your feelings.
2. You need to be in a calorie deficit to lose body fat.
3. Nobody is coming to save you; you need to save yourself.
Fitness is 1% physical and 99% mental.
Everyone can eat right and train hard for a day.
In fact, pretty much everyone has done this before, if only once.
But very few people can do that every day.
And that distinction - executing the mundane basics daily - is the difference.
Story Time...
A crazy thing happened at the gym today.
It really reminded me that men need support and help from other men.
It might be uncomfortable for us to be vulnerable, display emotion, and help other men, but it's an extremely worthy cause.
And this is why...
People want an A+ body but their report card looks like this...
Sleep: D+
Nutrition: C-
Training: B+
Hydration: C-
Stress Management: D-
Supplements: A
If you want an A+ body, you need an A+ report card.
If I had 30 pounds to lose and I wanted to do it in 90 days or less, here's what I would do:
- Skip breakfast, drink coffee
- Eat 2 meals/day with 100 grams whole food protein
- Emphasize LEAN meats to reduce fat intake
- Eat a serving of carbs (ONE) before and after training
-
If you're a serious gym bro with a lot of "gym miles" on you, odds are eventually you'll need to ditch the Big 3 for dumbbells and machines.
Or else you'll suffer a debilitating injury.
I've seen it multiple times in my gym and it's no bueno.