counting macros for dummies

Counting Macros for Dummies

Let’s take it step by step so you have a clear understanding of how counting macros works. We’ll start at the beginning so you feel confident to take action right...

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Fridge Like filly

Shopping, fridge, and pantry ideas to stay stocked to look good and move well. Get your free guide - no email required!

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“Slow Metabolism” Meal Plan

I had to work to shift my mentality from performance-obsessed, and learn how to have fun working out.

I had to dial back the intensity, and break up with suffering. I had to learn to interact with my wife and the people around me, and take myself a little less seriously. But I still wanted to get after it and feel satisfied with my time in the gym.

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5 day workout split
5 Day Workout Split

Whether you’re eyeing a 5 day workout split, a 4 day split, or a 3 day split, strategic planning is your ally. Balancing strength training and cardiovascular workouts can be achieved with the right approach. Crafting a well-structured weekly schedule that aligns with your fitness goals is the ultimate goal.

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how i fixed my back injury
How I Fixed My Back Injury

Unlike many medical professionals I encountered, I won’t advise you to simply stay inactive. My aspiration is to lead an active life and continually challenge myself physically, mentally, and emotionally. In pursuit of this, I’ve diligently sought the most effective approach to embrace an active lifestyle while minimizing the risk of injuries. Here’s what I’ve learned – the Five Pillars of Resilience.

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how to lean bulk
How To Lean Bulk

Lean bulking means eating at 10-15% above maintenance calories. Train hard with progressive overload and in return, add muscle mass. Along with that muscle comes a small amount of body fat. In a lean bulk, the idea is to eat just enough in a surplus to promote muscle growth.

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7 Fitness Hacks To Look Sexy

Applying these fitness hacks to look sexy – 4 for training and 3 for nutrition – has transformational power. They are the drivers of lasting physical change in both how you look and how you feel.

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Deload Week

What’s a deload week? When do you need one? And what does it actually look like? Regain your passion for training with the power of the deload.

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Nutrition Flow Chart

Follow these 10 nutrition steps in order, or here and there. Taking action on just one can make a huge difference to create a great physique – and good health too.

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Look Good. Move Well.

Workouts for sculpted arms and a six pack are different than those for speed and power. Get my blend of both and a sample nutrition plan. Plus a Big Bicep Bonus for my favorite arm finishers!

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