Why I Chose Keto—and Why Sugar Addicts Hate That

Posted on May 19, 2025 by Iron Resilience

Why I Chose Keto—and Why Sugar Addicts Hate That

I’m not an elite endurance athlete, but I walk 17–20 miles daily and train 45–75 minutes a day. Before eliminating processed carbs and sugars, I struggled with hypoglycemia, mood swings, and energy crashes. Transitioning to a ketogenic diet was transformative for me.

Plenty of serious endurance athletes thrive on low-carb and keto approaches. Ultra-endurance runner Zach Bitter broke the 100-mile world record on a ketogenic diet. Elite Ironman triathletes like Dr. Dan Plews use low-carb strategies to optimize fat metabolism and endurance. It’s not just about performance—it’s about longevity, hormone stability, and mental clarity.

Sugar Is Not Fuel. It’s a Metabolic Wrecking Ball.

Let’s be real: processed sugar isn’t fuel—it’s biochemical sabotage. According to Dr. Robert Lustig at UCSF, added sugar (especially in liquid form like soda and energy drinks) is “toxic,” contributing to insulin resistance, obesity, and non-alcoholic fatty liver disease. [UCSF Source]

A 2023 BMJ meta-review found strong evidence linking sugar intake to increased risks of type 2 diabetes, cardiovascular disease, and depression. [BMJ Review, 2023]

Sugary Drinks: Liquid Fat Storage

Drinking calories is one of the fastest ways to ruin metabolic health. Sugary drinks like soda, “sports drinks,” and sweetened teas bypass satiety signals and spike insulin violently. Harvard researchers found that people who consume sugary beverages daily have a 26% higher risk of developing type 2 diabetes. [Harvard School of Public Health]

White Bread and Sugary Cereals: Modern Man’s Junk Fuel

White bread and cereals are marketed as staples but are actually ultra-processed, insulin-spiking garbage. Stripped of fiber, minerals, and protein, they act just like sugar in the bloodstream. A study in Diabetes Care showed that high glycemic foods like white bread increase insulin resistance and inflammation. [Diabetes Care, 2002]

Cereals marketed to children contain more sugar per serving than cookies. The Environmental Working Group found that some “healthy” cereals are over 50% sugar by weight. [EWG Report, 2014]

Weston A. Price Warned Us Nearly 100 Years Ago

In his foundational work Nutrition and Physical Degeneration, Dr. Weston A. Price documented how traditional, ancestral diets built strong bodies and minds—while refined sugar and white flour triggered rapid physical decay. He observed widespread dental deformities, bone narrowing, and behavioral issues appearing within a single generation when indigenous tribes switched to white bread, jam, canned goods, and sugar. [Weston A. Price Foundation]

The modern diet is not built for strength—it’s built for profit. It hijacks your dopamine, spikes your insulin, weakens your bones, and burns out your endocrine system. That’s the truth they don’t want you to hear.

The Keto Difference

If you burn 6,000 calories a day, sure—maybe you can get away with sugar and lard. But for the average guy trying to lose fat, build muscle, and protect his testosterone? High-carb diets are a hormonal trap. I lived it. I crashed hard on a grain-based diet. I leveled up on keto.

I’m not here to argue. I’m here to live. Want more? Read the work. Follow the mindset. Or don’t. I really don’t care either way.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS
Instagram: jonstone.ironresilience
YouTube: @ironresilience91
TikTok: @iron.resilience
Website: ironresilience.net

No Playbook for Chaos: 10 Principles for Navigating the Modern Dating Game

Posted on May 19, 2025 by Iron Resilience

No Playbook for Chaos: 10 Principles for Navigating the Modern Dating Game

by Jon Stone

Better men than me tried to write the playbook. They ran the numbers, broke it down, studied female psychology like it was some kind of formula. But here’s what you find out the hard way — there is no playbook. Not for chaos. Not for mood swings. Not for the girl who invites you over, books the hotel herself, and cancels five minutes before you’re supposed to walk in.

You can waste years trying to decode something that’s not built on logic — or you can keep these 10 principles in your back pocket and stop letting it throw you off center.

Don’t Try to Make Sense of It
She wanted it. She planned it. Then she flaked. Why? Doesn’t matter. Most of what happens in dating isn’t logical, it’s emotional. If you’re chasing logic, you’re always going to be behind.
The Vibe Is Everything
It’s not about what you’ve done. It’s about how you make her feel in that moment. If she’s horny and you’re talking about cuddles, you lose. If she wants to feel safe and you bring full aggression, you lose. Presence matters more than performance.
There Is No Script
You’re not running lines, you’re responding to the moment. Every situation is unique. Trying to copy and paste someone else’s method will only make you stiff and predictable. Drop the tactics and move like a man who’s been there before.
Female Desire Is Situational
Same girl, different day — different outcome. You could do everything ‘right’ and still get ghosted. You could show up lazy and still get laid. Don’t take any of it personally, just stay consistent with who you are.
Redpill Is a Tool, Not a Religion
Use the awareness, but don’t let it turn you bitter. Some girls actually like you. If you try to ‘alpha’ a girl who’s already down for you, you’ll kill the spark. Stay sharp, but don’t turn everything into a test.
Stop With the Pedestals
She’s not better than you. She’s not a devil either. She’s just a person — instincts, moods, insecurities and all. If you keep putting girls in boxes, you’re never going to see them for what they are.
Treat Whores Like Queens, and Queens Like Whores
Not because you’re playing games, but because you’re flipping expectations. The ‘good girl’ act is often a front. The wild one might have the most loyalty. Show value where it’s not expected. Withhold it where it’s assumed.
Mission First, Always
Once she becomes your main focus, she loses respect. Women want to join your story, not become the plot. Stay moving. Stay building. If she wants in, great. If not, keep walking.
Be the Order in the Chaos
She’ll throw emotional tests. She’ll contradict herself. She might even ghost you for a week and come back like nothing happened. Your job isn’t to chase or correct — it’s to stay grounded. Be the calm presence she can feel, not the reactive one she controls.
Transcend the Game
Most guys are trying to win women. You should be trying to win you. Strength, discipline, clarity — that’s the real flex. Women will come and go. Your legacy doesn’t.

Iron Resilience means you don’t need a script. You are the script. And it’s written in blood, sweat, and repetition — not fantasies.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS
YouTube: https://youtube.com/@ironresilience91
TikTok: https://www.tiktok.com/@iron.resilience
Instagram: https://www.instagram.com/iron.resilience
Website: https://ironresilience.net

Why I’m a Caveman

Posted on May 18, 2025 by Iron Resilience

Why I’m a Caveman

Animals don’t have depression. They don’t have girl problems, legal problems, job worries, or bank accounts.

I know I’m on to something when people say, ‘Jon, you eat like a goddamn caveman.’

And they’re right. I do eat like that. Because modern life is broken. There’s nothing left worth dying for anymore. No great wars, no battles, no real conquests.

We need to return to monkey. Seriously.

Modern life is hell. It’s a mouse utopia. A hundred years ago boredom and being fat and lazy was a luxury only the rich could afford. Now? Everybody’s bored, fat, and lazy.

People scroll on their phones all day, trapped in distraction and comfort. We trade real struggle for safety and end up weaker inside and out.

That’s why I live the way I do. Not to impress anyone or because it’s trendy. I want to be free from the cage modern life builds around us.

I don’t always train fasted. I don’t always eat one meal a day. I’m just a guy who knows this world isn’t made for us.

We weren’t built to sit all day, overfed, overstimulated, and spiritually empty.

We were made to move, to hunt, to sweat, to fight, to push ourselves. That’s how you escape the mouse utopia.

If you want to survive this modern hell, you’ve got to reject the easy life. Get back to basics. Become a caveman again—not for show, but for your sanity and strength.

So yeah, call me a caveman. I’ll take that over a domesticated man quietly dying in comfort any day.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS
Instagram: https://www.instagram.com/jonstone.ironresilience
YouTube: https://youtube.com/@ironresilience91
TikTok: https://www.tiktok.com/@iron.resilience
Website: https://ironresilience.net

The Legal Alternative to Meth and Adderall: How to Get Focus and Appetite Suppression Without the Risks

Posted on May 18, 2025 by Iron Resilience

The Legal Alternative to Meth and Adderall: How to Get Focus and Appetite Suppression Without the Risks

If you’ve ever seen what Adderall or meth can do to your focus and appetite, you know it’s like flipping a switch. Suddenly distractions vanish, hunger dies, and your brain locks in. But those drugs aren’t gifts — they’re traps. Addiction, heart strain, mental breakdowns, and crashes that wreck your life.

Most guys chasing that edge don’t need to destroy themselves to get results. There’s a legal, safer way to get razor-sharp focus and curb your appetite — and stay standing.

Here’s the real deal on the legal stimulant stack that works.

Caffeine — The Classic Powerhouse

Caffeine is the foundation. Between 200 and 400 mg a day wakes your mind and helps shut off hunger. But go over 400 mg and you risk anxiety, jitters, and heart issues. It’s a fine line.

Pair caffeine with L-theanine, an amino acid from tea, to smooth out the buzz and lock in calm focus that lasts.

Nicotine Pouches or Gum — The Underrated Weapon

Nicotine, used right, is one of the strongest legal appetite suppressants and focus boosters out there. Low doses around 1 to 6 mg can kill hunger and sharpen your alertness.

But nicotine’s addictive. Treat it like a tool — not a habit. Use sparingly.

Ephedrine and Pseudoephedrine — The Old School Boost

These are legal but regulated stimulants that have been around for ages. Ephedrine can crank up your energy and suppress appetite hard, but it comes with risks — heart strain, jitters, and tolerance build-up fast. Pseudoephedrine is milder and found in some cold meds, but it can still give a mild stimulant effect.

If you’re thinking about these, be smart, cycle them carefully, and don’t push too far. They’re closer to the effects of Adderall than caffeine or nicotine alone, but not without downsides.

Adaptogens and Nootropics — The Mental Armor

Supplements like Rhodiola Rosea, Theacrine, and Bacopa Monnieri don’t hit hard instantly, but they help reduce fatigue, improve mood, and sharpen cognition over time. They build steady energy without crashing or burning you out.

How to Stack Them for Maximum Effect

Here’s a no-bullshit routine to get serious focus and appetite control:

Morning: 200 mg caffeine (coffee or strong tea) plus 200 mg L-theanine
Midday: 1–3 mg nicotine pouch if appetite or focus drops
Afternoon: Optional 100–200 mg caffeine with L-theanine for another push
Daily: Adaptogens like Rhodiola Rosea or Theacrine for steady mental resilience
Ephedrine cycles only if you know what you’re doing, sparingly and carefully

This stack is strong, legal, and sustainable. It won’t blast you off like Adderall or meth, but it will get you locked in without wrecking your body.

Final Warning: Don’t Chase Speed

Chasing the rush of meth or Adderall will burn you down. There is no legal substitute that gives you that exact fire — and that’s good. Use these legal stimulants smartly, respect their limits, and build your focus and appetite control over time.

If you want a customized legal stack to dominate your day and control hunger without risking your health, I’m here to help.

Stay sharp, stay disciplined, and keep your edge on your terms.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS
Instagram: https://www.instagram.com/jonstone.ironresilience?igsh=MWVyeDdmNjIyZzlzYg==
YouTube: https://youtube.com/@ironresilience91
TikTok: https://www.tiktok.com/@iron.resilience
Website: https://ironresilience.net

Shredded Over Size: The Iron Resilience Standard

Posted on May 18, 2025 by Iron Resilience

Shredded Over Size: The Iron Resilience Standard

By Jon Stone
Founder of ironresilience.net
Discipline, Not Genetics

There’s a weird thing that happens when you get lean.

You drop 50 or more pounds of fat, veins start showing up, your jawline comes back, and your pants go from XL to medium. And yet, someone still points at a dude with a beer gut and says ‘he’s stronger than you’.

It’s not hate. It’s just the mindset out there. Big equals strong to most people. Even if that guy’s out of breath walking to the fridge.

The Powerlifter Bubble

Some guys live in this world where lifting is everything. Westside, chalk, five plates, bar bends, and chicken wings after the gym. They call it powerbuilding. They say shredded guys are weak. They love to joke about abs being ‘earned in the kitchen but lost in the squat rack.’

Alright, fair. They lift heavy. But lifting isn’t the same thing as building a body. And most of the time, they’re hiding behind strength numbers so they can keep eating garbage and call it ‘fuel.’

Not all of them, sure. But enough.

Two Different Roads

Let’s break it down. There are two types of lifters.

One trains for discipline, shape, performance, and confidence. He looks like he was carved out of stone.

The other trains to get strong and eat a lot. He’s proud of his lifts but hasn’t seen his jaw since high school.

Both work hard. Only one lives hard.

Why Size Matters to Some Women More Than Leanness

Here’s an important detail that often gets overlooked: many women, especially those raised around big, strong, stocky men—like construction workers, tradesmen, or heavy laborers—actually find bigger, more solid guys more attractive. They see size and bulk as real strength, not just muscle definition.

For them, an 18-inch “fatcep” might feel stronger and more impressive than a 16.5-inch shredded bicep. It’s what they grew up around. Even women who carry extra weight themselves tend to prefer partners who look solid and powerful over lean and shredded.

Skinnyfat guys usually get lost in the middle—neither lean nor truly strong-looking—and that often leaves them invisible in this dynamic.

The Shredded Aesthetic Protocol

Calories: around 2000 a day
Macros: 250g protein, 120-140g fat, under 20g carbs
Meals: OMAD (one meal a day) on work days, two meals on rest days
Style: Ketogenic, fasted training, high volume, dry and shredded

Sample Meals

Workday OMAD:
– 8 oz ribeye
– 3 eggs fried in butter
– Spinach and flaxseed
– Keto chai with almond milk

Rest day meals:
Meal 1: Greek yogurt, whey, almond butter
Meal 2: Bacon, eggs, avocado, sardines

Training: Push Pull Legs – 6 days per week

Day 1 – Push:
Incline DB Press 4×10
DB Shoulder Press 4×12
Lateral Raises 4×20
Dips 3 sets to failure
Overhead Triceps Extensions 3×15

Day 2 – Pull:
Pullups 4×8
Barbell Rows 4×10
Face Pulls 3×20
EZ Bar Curl 4×12
Hammer Curls 3×10

Day 3 – Legs:
Front Squat 4×8
Romanian Deadlift 4×10
Walking Lunges 3×15
Hamstring Curls 3×20
Calf Raises 4×20

Days 4-6: Repeat with variation
Add incline bench, Arnold press, rack pulls, hack squats etc.

Cardio: 45-60 minutes fasted walking daily
Optional: 2x per week HIIT (20 mins)

The Dirty Bulk Big Boy Setup

He’s not lazy. He’s in the gym. He moves weight. But he also eats like he’s bulking year-round. And yeah, he’s strong. But he’s tired all the time. Says cardio kills gains. And the only lines he has are in his forehead.

Calories: 3500 to 4000
Macros: 220g protein, 250-300g fat, under 20g carbs
Meals: 6 to 8 meals a day
Style: Dirty keto, strongman fuel, always eating

Sample Meals

Meal 1: 4 eggs, cheese, bacon, sausage, butter coffee
Meal 2: Ground beef, margarine, cheddar, bell peppers
Meal 3: Whey shake with almond butter
Meal 4: Chicken thighs, mayo, broccoli with melted cheese
Snacks: Hot dogs, pork rinds, cottage cheese, keto pudding

Training: 4-Day Westside Split

Day 1 – Upper Max Effort:
Barbell Bench 5×5
Weighted Dips 4×10
DB Rows 4×10
Seated Overhead Press 3×10
Rope Extensions 3×15

Day 2 – Lower Max Effort:
Deadlifts 5×3
Box Squats 4×6
Step-Ups 3×10
Hamstring Curls 3×15
Calf Raises 4×20

Day 3 – Upper Speed:
Speed Bench 8×3
Chin-Ups 4×10
Incline DB Press 3×12
Lateral Raises 4×20
Close-Grip Press 3×10

Day 4 – Lower Speed:
Speed Squats 8×2
Power Cleans 3×5
RDLs 4×10
Glute Ham Raises 3×8
Tibialis Raises 3×20

Cardio: 15k steps minimum on active days

What Do You Want to Be?

You can be big. You can be strong. You can even be both. But if you’re not shredded, you’re not finished.

You don’t have to do it like everyone else. But if you want the body, the clarity, and the power that doesn’t fade when the barbell is gone, you’ve got to take the harder road.

Get lean. Get dry. Get real.

That’s Iron Resilience.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS
YouTube: https://youtube.com/@ironresilience91
TikTok: https://www.tiktok.com/@iron.resilience
Website: https://ironresilience.net

Why I Swapped Greek Yogurt for Cottage Cheese and Peanut Butter for Butter on Keto

Posted on May 17, 2025 by Iron Resilience

Why I Swapped Greek Yogurt for Cottage Cheese and Peanut Butter for Butter on Keto

by Jon Stone

In ketogenic bodybuilding, the small things add up. You might think you’re doing everything right, but some foods that look clean on the surface can quietly hold you back. I’m not here to preach or sell a one-size-fits-all plan. This is just what I’ve learned through trial, error, and real-world discipline. If you’re running a strict keto system for physique and performance, these are the swaps that made a real difference for me.

Greek Yogurt vs Cottage Cheese

Greek yogurt is popular for a reason. It’s high in protein and easy to find. But even the plain, unsweetened versions still have a surprising amount of carbs from lactose. I found it spiked my cravings and left me feeling less sharp over time. For someone doing standard low-carb, it might be fine. But for strict keto with a focus on body comp and mental clarity, it’s not ideal.

I swapped in full-fat cottage cheese instead. It’s lower in carbs, higher in protein per calorie, and easier on my digestion. It also holds me over longer and doesn’t trigger the same hunger rebounds. It’s not fancy, but it does the job.

Peanut Butter vs Butter

Peanut butter is another food that gets overhyped. Yeah, it has fat and protein. But it also comes with omega-6s, lectins, and just enough carbs to mess with insulin and fat adaptation. On paper it looks keto, but for me, it always led to overeating and loss of discipline. It’s also one of those foods that’s way too easy to binge.

I replaced it with butter. Just butter. No sugar, no plant toxins, no hidden macros. It’s pure fuel. I’ll use it in coffee, cook with it, or just melt it over meat and eggs. It’s helped me stay deeper in ketosis and dialed in with less effort. Butter doesn’t lie to you.

Why These Swaps Matter

I’m not saying everyone needs to follow this exactly. Do what works for your body and goals. But if you’re running a tight keto approach for strength, aesthetics, and clarity, these swaps are more than just upgrades — they’re optimal.

You don’t need to overthink it. Just stay consistent, cut out what doesn’t serve you, and fuel up on clean, simple foods that support the mission.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

How a Top Dog Eats: Fueling High Physical Output

Posted on May 17, 2025 by Iron Resilience

How a Top Dog Eats: Fueling High Physical Output

Eating well is about matching your food to your effort. When you train hard and move a lot, your body demands quality fuel. Here’s a snapshot of what I ate today after a heavy workout and a day packed with walking. I’ll also share lower calorie options for cutting and lean bulking phases to fit different needs.

Meals and Foods

Lunch
4 extra lean turkey burger patties
4 slices Kraft mozzarella singles
2 lobster tails

Snack before supper
2 bags (140g total) pork rinds

Supper
~250g skinless roast chicken breast
1 piece KFC-style fried chicken rib (breaded, skin-on)
220g sliced mushrooms and onions with lime juice
4 butter packets melted into the meal

In coffee
6 butter packets

Total Estimated Macros (High Physical Output)
Calories: ~3,525–3,550 kcal
Protein: ~310g
Fat: ~230g
Carbs: ~23–26g

Today I walked about 36,000 steps at a brisk 3.0 mph pace. Earlier I worked out shoulders, biceps, and legs, so I earned this meal. It’s about matching fuel to effort.

Cutting ~1850 kcal
Lunch:
3 extra lean turkey patties
4 boiled eggs or a lean steak or pork chop (instead of lobster)
Snack:
1 bag pork rinds (70g) or a smaller portion of lean pork chop
Supper:
~150g skinless roast chicken breast
No fried chicken rib
110g sliced mushrooms and onions with lime juice
2 butter packets melted into the meal
In coffee:
3 butter packets
Estimated Macros:
Calories: ~1,850 kcal
Protein: ~160g
Fat: ~110g
Carbs: ~12–15g

Lean Bulking ~2,500 kcal
Lunch:
3 extra lean turkey patties
2 boiled eggs or lean steak or pork chop (instead of lobster)
Snack:
1.5 bags pork rinds (105g) or lean pork chop alternative
Supper:
~200g skinless roast chicken breast
No fried chicken rib
165g sliced mushrooms and onions with lime juice
3 butter packets melted into the meal
In coffee:
4 butter packets
Estimated Macros:
Calories: ~2,500 kcal
Protein: ~230g
Fat: ~160g
Carbs: ~18–20g

Keep in mind, even when cutting I have a high caloric demand due to my activity levels and training volume. Adjust accordingly but don’t starve yourself.

Marcus Aurelius said, ‘You have power over your mind – not outside events. Realize this, and you will find strength.’ Every meal is a choice, a small battle won or lost.

The Bushido code teaches that discipline and respect for your craft is everything. Eating this way isn’t just nutrition, it’s honor to the work done in the gym and the goals ahead.

Mike Mentzer reminded us that intensity and quality beat quantity. This isn’t about stuffing yourself but fueling for maximum effect. Precise protein, solid fats, and low carbs — all for a precise mission.

No fluff, no excuses. Just fuel, discipline, and results.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE TRAINING LOG — MAY 17, 2025

Posted on May 17, 2025 by Iron Resilience

IRON RESILIENCE TRAINING LOG — MAY 17, 2025

by Jon Stone

Woke up beat up. Legs were still wrecked from earlier this week. Knees stiff. Elbows sore from trying to rack a barbell in a squat rack that just doesn’t fit right. I had every reason to take it easy today, but I didn’t. I kept the promise. I showed up. Moved weight. Got it done.

I’m running a push, pull, legs routine. Yesterday was rushed, so I only got to hit my pull session. Today I made up what I missed from the last push day. Some shoulder and bicep volume, and even tossed in a bit of leg work. Nothing intense, just enough to keep things moving and stay in rhythm. If my joints calm down, I’ll aim for a proper leg session tomorrow.

Trained fasted this morning. Ate a lot yesterday, so I had the fuel in me. After the session, I’ll have one clean meal — shredded chicken breast, lobster, turkey burgers with cheese. That’s it. Then fasting the rest of the day. Clean food, no garbage. I always feel sharper when I keep it simple.

TODAY’S WORKOUT – PUSH / BICEPS / LEGS (CATCH-UP DAY)

Kept the pace steady. Didn’t chase numbers, just chased effort.

Seated Barbell Press: 15, 12, 2, 13
Barbell Curl: 12, 12, 12, 2
Lateral Dumbbell Raise: 15, 6, 12
Dumbbell Hammer Curl: 12, 5, 12, 12
Dumbbell Concentration Curl: 15, 8, 12
Hack Squat Machine: 12, 12
Leg Extension Machine: 12, 12, 12, 12
Seated Leg Curl Machine: 15, 15, 15, 15
Rear Delt Machine Fly: 10, 10, 10
Hanging Leg Raise: 20, 20, 20, 20

Nothing fancy. Just work.

YESTERDAY’S PULL DAY

Didn’t have much time so I focused on quality and volume.

Barbell Row: 8, 9, 6, 12
Barbell Shrug: 5, 5, 12
Pull Up: 12, 12, 12
Lat Pulldown: 12, 12, 12
Close-Grip Underhand Lat Pulldown: 12, 12, 12
Seated Cable Row: 10, 10, 10, 10
Straight-Arm Cable Pushdown: 12, 12, 12

THURSDAY’S PUSH DAY

Solid pressing session. Just ran out of gas and missed a few shoulder sets.

Flat Barbell Bench Press: 12, 5, 6, 12
Close Grip Barbell Bench Press: 8, 8, 8
Incline Dumbbell Bench to Flyes: 12, 12, 12, 12
Barbell Overhead Tricep Extensions: 12, 12, 12
Cable Pushdowns: 12, 12, 12, 12
Cable Flyes: 12, 12, 12, 12
Lateral Dumbbell Raise: 12, 12, 12
Dumbbell Shrugs: 12, 12, 12

FINAL THOUGHTS

I’m not here to impress anyone. I just don’t want to let myself down.

Some days feel heavy. Some days hurt. But showing up means something.

I’m not perfect — just consistent.

Trained fasted, ate clean, kept my mind clear.

Not chasing greatness. Just trying to live with discipline, one session at a time.

Not every day is about being a beast. Some days are about showing up when it’s hard. That’s what builds resilience.

— Jon Stone

Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

YouTube: https://youtube.com/@ironresilience91
TikTok: https://www.tiktok.com/@iron.resilience
Website: https://ironresilience.net

My Daily Rant for Today: Johnny Fatndumb, Oofy Doofy & the Small Dick Energy Hustlers

Posted on May 17, 2025 by Iron Resilience

My Daily Rant for Today: Johnny Fatndumb, Oofy Doofy & the Small Dick Energy Hustlers

You ever just wake up, check your feed, and immediately want to throw your phone in the toilet? That’s been me lately. Everyone’s trying to look like they’re on a magazine cover but acting like they live in a daycare. It’s a clown show out here.

Hustle Culture Ain’t the Problem. You Are.

Most of these dudes don’t even believe in what they’re doing. They’re just copying whatever grindset reel got the most likes last week. They’re burned out already because they never stood for anything. If you’re doing it for likes, followers, validation, or fake alpha points, you’re not gonna last. You’re a Johnny Fatndumb hustling backwards.

Grind culture isn’t toxic. You are. You’re toxic to yourself when you lie every day and pretend that filming your coffee and morning journal is gonna build a legacy. That’s not hustle. That’s cope. Real hustle is lonely, boring, and done in silence. Not for the explore page.

The Gym Ain’t Your Tinder Profile

Half the guys in the gym are training for women or TikTok. Not strength. Not aesthetics. Not self-respect. They’re flexing in mirrors like they just conquered Mount Olympus, but can’t even do a clean pull-up. Bro, your entire upper body is water weight and a half scoop of pre.

And stop posting shirtless pics when you look like a garbage bag with arms. I’m sorry, but 20 inch fatceps covered in stretch marks aren’t impressive. That’s not hypertrophy. That’s mashed potatoes in a trash bag in the summer sun. I don’t care if you think it’s ‘progress.’ You’re not shredded. You’re sweaty and sad.

Then there’s the bloated, inflamed, red-skinned tren bros. Acne everywhere, faces like tomatoes, necks like sausages. And they act like they’re gods. Lighting, angles, fake natty claims… you’re not fooling anyone except the 16-year-olds who think 3 grams of gear is a personality.

No One Wants to See Your Mantits

Everyone’s just naked now. Dudes built like soggy bread just dropping their pants online like they’re stepping on stage. Bro, put your shirt back on. This isn’t Mr Olympia, it’s Instagram. Save the thirst traps for when you actually look like you train.

Why Are You Even Doing This?

If you’re doing this for clout, just quit now. If you’re only in the game for likes or women or cheap dopamine hits, you’re gonna burn out. You’re gonna quit. Because you never had a reason deeper than your ego.

You do this because it builds you. You do it because it hardens your mind, carves your body, and reinforces who you are. It’s not supposed to feel easy. It’s supposed to make you tougher.

I’m not here to motivate soft men. I’m here to wake up savages. Post when you’ve earned it. Train because it’s who you are, not who you’re pretending to be. Don’t be another bloated oofy doofy chasing fake alpha points. Be disciplined. Be built. Be dangerous.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS
YouTube: https://youtube.com/@ironresilience91
TikTok: https://www.tiktok.com/@iron.resilience
Website: https://ironresilience.net

What a Top Dog Has for His Morning

Posted on May 17, 2025 by Iron Resilience

What a Top Dog Has for His Morning

For men who want to shred fat, build strength, and start their day like warriors. No fluff. No clown food. Just real fuel to dominate.

Most guys don’t choose what fuels their day. They reach for what feels good, not what works. Sugar, caffeine, weed, kratom, cereal, vapes — all different flavors of the same weakness.

I used to be that guy. Not anymore.

Now I drink this first thing in the morning:

Basic Keto Whey Shake — Ingredients and Macros

1 scoop whey protein (about 25 grams protein, 120 calories)
1 tsp milled flaxseed (2.5 grams fat, 1 gram protein, 13 calories)
1 tsp olive oil (4.5 grams fat, 40 calories)
1/8 tsp Himalayan pink salt (for electrolytes, no calories)
1 cup unsweetened almond milk (1 gram carbs, 30 calories)
1 tsp chicory coffee (optional, zero calories)
Water to mix (no calories)

Total calories: About 200-210
Macros roughly: 25g protein, 7g fat, 1g carbs (mostly fiber)

Step-by-step for Dummies

Put 1 scoop whey protein into a shaker or blender.
Add 1 tsp milled flaxseed.
Pour in 1 tsp olive oil.
Add 1/8 tsp Himalayan pink salt.
Pour 1 cup unsweetened almond milk.
Add 1 tsp chicory coffee if you want that bitter coffee kick.
Add water as needed to make it a smooth shake (about 1/2 cup or more).
Shake or blend well until mixed.
Drink it right away.

If You Don’t Have These Ingredients

Whey protein: Use any clean protein powder with low carbs and fats (pea, egg, or beef protein works). Or if whey is too expensive, you can use pasteurized egg whites (about 3-4 tbsp for 25 grams protein) or heavy cream with extra eggs for calories.
Milled flaxseed: Use chia seeds or hemp hearts instead (similar macros and fiber).
Olive oil: Substitute with MCT oil, avocado oil, or melted butter/ghee.
Unsweetened almond milk: Unsweetened coconut milk or heavy cream (adjust calories) work.
Chicory coffee: Use instant coffee or black coffee powder.

Warm or Hot Version

Make the same shake but heat the almond milk before mixing. Blend or whisk everything together while warm. Keeps you warm, helps digestion, and still keto.

Pudding Version

Mix the shake base with:

1/2 cup cottage cheese, or
1/2 cup Greek yogurt (full fat, unsweetened), or
1/2 mashed avocado

Add hemp hearts, chopped mixed nuts, or chia seeds for texture and extra healthy fats. You get a creamy, filling keto pudding.

Pudding Macros (approx): 300-350 calories, 25-30g protein, 15-20g fat, 3-5g net carbs depending on additions.

Hot Cereal Version

Use 2 tbsp milled flaxseed with warm water or almond milk to make a porridge. Add a scoop of whey and olive oil or butter. Stir until thickened.

Hot Cereal Macros (approx): 250 calories, 25g protein, 10g fat, 2g net carbs.

Minimalist Coffee Version

Just coffee with 1 tsp olive oil or butter and a scoop of whey protein. Stir well and drink.

Extras You Can Add

Zero calorie or very low calorie sweeteners like Splenda, Sugar Twin, stevia, or monk fruit are fine in moderation.

Also cinnamon, nutmeg, cocoa powder, or chia seeds work great with minimal carbs.

Always check labels for hidden sugars, soy, chemicals, or carbs. Pay attention to serving sizes, especially for high fat or low protein products.

Macros and Calories Matter

Keep your protein and fat roughly equal in grams to balance hormones and energy.

Remember, calorie deficit causes weight loss. Surplus causes gain. Macros shape your body composition.

Keto is the textbook alpha shredding diet but choose what fits your goals.

My Ideal Breakfast

I’m not perfect but when I have an ideal morning I start with this shake and a skillet of spinach, pork fat or bacon, cheese, eggs, fish, beef, or pork.

I also add a spoon of unsweetened natural peanut butter either in the shake or on the skillet.

Budget Shopping List

Whey protein: Look for sales on bulk powders online or at discount stores. If too pricey, use pasteurized egg whites or heavy cream plus eggs.
Flaxseed, chia, hemp hearts: Buy in bulk at health food stores or online for cheaper prices.
Olive oil or MCT oil: Use whatever healthy fat fits your budget, butter/ghee also works.
Unsweetened almond milk or coconut milk: Store brands or make your own at home.
Cottage cheese, Greek yogurt, avocado: Available in most grocery stores, avocado prices vary seasonally.
Chicory coffee or instant coffee: Usually inexpensive at supermarkets or online.
Natural peanut butter: Look for unsweetened, no sugar added types.

My Thoughts on Sweeteners

I like Splenda and Sugar Twin myself but use them in moderation.

It’s a myth that artificial sweeteners are dangerous — studies show they aren’t.

Just because something is natural doesn’t mean it’s good. Cocaine is natural, meth is natural (ephedrine), and poison grows in nature (nightshade).

None of those are healthy, even in their herbal forms. Tobacco plants can still kill you.

Adjusting for Your Goals — Cutting, Bulking, Maintenance

If you want to lose fat, keep this shake low-calorie and keto-focused like above. Use mostly protein and fat, keep carbs under 5 grams. Stay in a calorie deficit overall.

For maintenance, add more fats like extra olive oil or nuts, keep protein solid to maintain muscle.

For bulking, increase calories with heavy cream, extra nuts, or add an extra egg or two. Keep protein high to build muscle but don’t go crazy on carbs.

Timing wise, this shake is great first thing for fasted training or morning energy. You can also sip it later as a meal replacement or post-workout.

Final Thoughts

Your morning fuel sets your whole day’s tone. You can start weak or start strong.

Don’t waste your first 10 minutes with bullshit. Build your body, build your discipline.

Follow the new Instagram: @jonstone.ironresilience

— Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS
YouTube: https://youtube.com/@ironresilience91
TikTok: https://www.tiktok.com/@iron.resilience
Website: https://ironresilience.net