Monthly Archives: May 2025

Fasted Training Didn’t Fit My Life

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Fasted Training Didn’t Fit My Life

By Jon Stone | IronResilience.net

If you’ve ever tried fasted training, you know it’s not for everyone. I’ve done it off and on for years. Sometimes it worked – if I’d eaten big the night before, if I wasn’t hungry, or if I could eat right after.

But lately? Nah, it just doesn’t fit my life. So I dropped it.

My Daily Grind

I wake up, walk 45 minutes to the gym, train hard for 45 to 60 minutes, then walk another 20 to 30 minutes to work. I’m on my feet for 10 hours straight at work. Sometimes no breaks, no chances to eat. I don’t get a real meal till six or seven hours later, if I’m lucky.

Training fasted with that schedule? That’s not discipline. That’s just self sabotage.

What I Changed

So I changed things up.

Now I eat before I train – not a big breakfast, just enough fuel to get the job done. Eggs, bacon, cheese, butter, fish, or another cut of meat. Coffee with almond milk, butter, salt, and a bit of sugar twin. Sometimes I swap it for my keto whey shake with flaxseed, olive oil, salt, whey, natural peanut butter, and chicory coffee. Other days I mix mashed avocado into Greek yogurt or cottage cheese with whey, sweetener, flaxseed, and almond milk. Sometimes I add peanut butter, butter, or coconut oil for extra fat.

That small change gave me better performance, better mood, and better recovery.

Discipline Means Smart Choices

Discipline isn’t about starving yourself or blindly following trends like fasted workouts. It’s about knowing your workload, your body, your demands, and fueling accordingly.

This isn’t about being hardcore. It’s about being smart. Honest. In control.

That’s what Iron Resilience is built on.

— Jon Stone

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

8 Steps to Reclaim Your Life

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8 Steps to Reclaim Your Life

Here are 8 practical suggestions to start taking ownership of your life and reclaim it one step at a time.
This isn’t clown circus shit like rubbing bananas and elf balls on your face at 3AM. It’s the bare, hard basics your dad—or a real top dog—should’ve already drilled into you. No fluff. Just what works.

Here’s why each one matters—and how it transforms you:

1. Make your bed

Start the day with discipline. Navy SEAL Admiral William H. McRaven said it best:
“If you want to change the world, start off by making your bed.”
It sets a tone of control and accountability. You did something productive before most people even woke up.

2. Keep your room clean

Environment shapes mindset. A messy room reflects a cluttered mind. A clean space restores clarity.
A study in Personality and Social Psychology Bulletin found people with tidy living spaces had lower stress and better mental health. The outside mirrors the inside.

3. Brush & shower daily

Not for vanity—this is about basic self-respect. When you look clean, you feel clean.
It’s a daily ritual that reinforces worth and routine. Neglect it, and decay sets in.
Take care of yourself like someone who matters.

4. Cook at home

The fork is a weapon—or a leash. If you’re eating garbage from a box or a drive-thru, you’re handing over control of your health, discipline, and wallet.
Cooking teaches planning, patience, and pride. Every meal is a vote for your future self.

5. Love Mondays

Most people hate Mondays because they hate their life. That’s not the day’s fault—it’s the mindset.
Reclaim Monday as your reset. Eric Thomas nailed it: “Thank God it’s Monday.”
Winners attack the week while others hit snooze.

6. Spend less time online

Your mind wasn’t built for the digital dopamine loop. Endless scrolling trains you to crave distraction and avoid discomfort.
Penn research shows that limiting social media cuts anxiety and depression.
Use the internet like a tool, not like a drug.

7. Eat clean, walk, run, lift

Your body reflects your choices. Movement fuels energy, confidence, and testosterone.
Jocko said it best: “Discipline equals freedom.”
You don’t need a perfect plan. Just move. And move often.

8. Drop drugs & alcohol

If it numbs you, it owns you.
Real strength is staring down stress, boredom, or pain without needing a crutch. Sobriety sharpens your edge.
You don’t need to be perfect—you just need to be in control.

Together, these habits are a blueprint for self-mastery.
They’re not glamorous. They’re not trending. But they work. They anchor your identity and momentum.

Start today. Reclaim your power—one clean room, one workout, one cooked meal at a time.

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

Learn to Love Mondays

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Learn to Love Mondays

By Jon Stone | Iron Resilience

Everybody out there seems to hate Mondays.
Sunday night, they’re doomfisting their semi-chub to Riley Reid, dreading the morning alarm.
“Another day in the cage,” they think.
Trapped in a job they hate.
A body they hate.
A life they resent.

Me?
I love Mondays.

I love a fresh start.
A full week to outwork, outlift, and out-discipline the average man.
I don’t have an easy life.
I still punch a regular 9 to 5.
Got a boss. Got a time clock. Got a 30-minute lunch like everyone else.

But I treat every single day like it’s Monday—and I thrive on it.

Because Monday is where men are made.
It’s a clean slate. A reset button.
It’s when I execute the plans I laid out over the weekend and push harder than I did the week before.
You want to build discipline? Start by loving the thing everyone else hates.

You want to win? Then start by showing up while others are snoozing.
Treat every day like it’s Monday.
And treat Monday like it’s your New Year’s Day—another chance to level up.

My Morning – Thursday, May 15, 2025

  • Woke up at 7 AM. Took 30 minutes to relax and plan the attack.
  • Got up at 7:30. Got dressed. Put laundry on. Meal prepped 4 days’ worth of fuel, plus breakfast.
  • Made my Keto Power Shake—lightyears ahead of that overpriced, sugar-slammed clown piss the average guy drinks.

Keto Whey Shake:
– 1 scoop whey
– 1 tsp milled flaxseed
– 1 tsp olive oil
– 1/8 tsp Himalayan pink salt
– 1 cup unsweetened almond milk
– 1 tsp chicory coffee
– Mixed the rest in water

No sugar. No crash. No gut-busting chemicals. Just clean fat, clean protein, minerals, fiber, and grit.
Try it before your next lift and tell me it’s not better than some syrupy, caffeinated clown juice in a shiny can.

  • Ate eggs and steak.
  • Walked 45 minutes to the gym.
  • Hit a push session. Set a new bench PR.

My Push Day Workout

Flat Barbell Bench Press
230 lbs x 12
245 lbs x 5
240 lbs x 6
235 lbs x 12

Close Grip Barbell Bench Press
225 lbs x 8 (x3 sets)

Incline Dumbbell Bench to Flyes
80 lbs x 12
70 lbs x 12
60 lbs x 12 (x2 sets)

Barbell Overhead Tricep Extensions
90 lbs x 12
80 lbs x 12
70 lbs x 12

Cable Pushdowns
195 lbs x 12 (x4 sets)

Cable Flyes
60 lbs x 12 (x4 sets)

Lateral Dumbbell Raise
40 lbs x 12
30 lbs x 12
25 lbs x 12

Dumbbell Shrugs
100 lbs x 12 (x3 sets)

Then I walked to work and knocked out 35,000 steps.
No days off. No excuses. Just execution.

Jon Stone
Founder, https://ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

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New posts every week.
No horseshit. No clown-shoe circus stuff.
Just raw truth, real workouts, and the Iron Resilience mindset forged through fire.

Suffer to Rule: Train Like a Masochist, Dominate Like a Sadist

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Suffer to Rule: Train Like a Masochist, Dominate Like a Sadist

Some days I eat a lot. Six, seven thousand calories. High protein, high fat. No real hunger driving it—it’s just fuel. I train hard, I move all day. The food gets used.

Then I fast.

Not for a challenge. Not to impress anyone. I just don’t feel the need to eat. I’ve already eaten. My body has what it needs. The hunger isn’t there. So I don’t eat.

I walk. I train. I think.

Training is never about feeling good. I don’t chase motivation. I train like a masochist—not because I hate myself, but because I’m not afraid to suffer. I go into the pain and stay there until something gives way. Usually it’s my thoughts. Sometimes it’s my body. Either way, I keep going.

The goal isn’t to punish. It’s to gain control.

To dominate—not people, not situations—but reactions. Instinct. Emotion. That’s what I mean by “sadist.” Not cruelty. Just precision. Calm power. The ability to command yourself in uncomfortable situations and never flinch.

It’s not about ego. If it was, I’d quit when no one’s watching.

It’s about doing the work in silence. Walking until your feet ache. Training until your limbs shake. Fasting until the hunger disappears and the clarity comes in. That’s where the identity is—under the layers of comfort and softness.

This is how I function. Not as a strategy. Not for content.

Just how I live.

—Jon Stone
Iron Resilience

Why You Should Lift Weights Like It’s a Job

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Why You Should Lift Weights Like It’s a Job

by Jon Stone

You don’t lift weights for fun. You lift because it’s your job. Not the one that pays you in money—the one that pays you in strength, discipline, and control over your life.

Productivity isn’t just about ticking off to-do lists. It’s about showing up with intent, eliminating distractions, and finishing what you start. The same applies to training. If you want results, you need a system. Here it is:

1. Do One Thing at a Time

In the gym, multitasking looks like scrolling between sets, chatting, or running six programs at once. All it really does is water down your results.

Focus on the lift in front of you. That’s it. When you’re squatting, you’re squatting. When you’re pressing, you’re pressing. One goal, one movement, full attention.

That kind of focus builds real muscle. It also sharpens your mind.

2. Write Your Plan the Night Before

Don’t walk into the gym clueless. The night before, write your workout down—exactly what you’ll do, how many sets, what weight you’re aiming for.

This eliminates decision fatigue and guesswork. You won’t “see how you feel”—you’ll follow a plan. That’s how progress happens. And once it’s written down, it becomes a commitment.

3. Train First, Think Later

Motivation is a liar. Don’t wait for it. As soon as the day starts, get to work. Knock out your training session like it’s the first task on a mission list.

No delay, no debate. Once you’re warmed up, you’re already halfway there. And the momentum you build in that first hour will carry through everything else you do that day.

4. Train on a Timer

Wandering around the gym for two hours doesn’t build muscle—it wastes time. Set a limit. 60–90 minutes max. Use rest times strategically. Work in focused bursts.

This trains urgency and precision. You get in, lift hard, and leave with the job done—just like every other high-output system in life.

Final Thought:

Weight training isn’t just about muscle. It’s about execution. It’s about proving, day after day, that you have control over your time, your body, and your habits.

You lift not to show off—but to show up. To do the work. To build the man. One focused rep, one finished session, one disciplined day at a time.

That’s Iron Resilience.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

The Coward’s Path (and Why You’ll Never Respect Yourself on It)

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The Coward’s Path (and Why You’ll Never Respect Yourself on It)

by Jon Stone

Some men build.
Some men make excuses, steal your time, your energy, your money—and call it a lifestyle.

This isn’t a roast. This is a warning. If this sounds like you, it’s already too late unless you change everything starting now.

Let’s break down the parasite profile:

The Body Positivity Blob

They won’t lift a weight, go for a walk, or stop stuffing their face—but they’ll tell you they’re comfortable in their body. Comfortable being weak, slow, and soft. Always “injured,” always “tired,” always “starting next week.”

They look like a sack of dough but act like a professor of fitness and recovery.

The Financial Leech

Hand them your card to grab you a $20 item, and $80 is missing. “Oh bro, I thought I’d just renew my Spotify, DoorDash, and Netflix—hope that’s cool.”

They don’t invest—they mooch. They don’t earn—they drain.

The Subscription Slave

Apps. Toys. Shiny junk. Monthly payments for crap they don’t use and can’t afford. Free version available? They’ll still sign up for the “Pro” trial, forget to cancel, and spend rent money on anime skins and premium fart soundboards.

They’re broke by Tuesday but “manifesting abundance.”

The Bum Smoker Addict

Not crackheads—but damn close. Cigarettes and weed are life. Never have their own. Always bumming. “Hey man, lemme get a cig, just one puff, I’ll hit you back tomorrow.” They never do.

Addicted, broke, and proud of it.

The Starving Mooch

Spend their last $40 on a vape pen and an LED bong, then come crawling:
“Hey bro, you cooking? I haven’t eaten in days.”
No money for eggs, but unlimited funds for nonsense.

Parasites don’t starve—they guilt-trip others into feeding them.

The Permanent Child

Won’t work. Won’t commit. Won’t grow. “Full-time’s too stressful.” “I’m just focusing on my music right now.” “The 9-to-5 is slavery, man.”

Meanwhile, they live off government checks, side scams, and pity. They’re not rebels—they’re cowards in rebellion against responsibility.

The Prophet of Bullshit

Laziest man in the room, but loudest mouth. They’ve read two Reddit threads and now they’re an expert in politics, economics, religion, diet, philosophy, and quantum physics.

Zero muscle. Zero output. Zero discipline.
But somehow, they know everything.

Part 2: Johnny Fatndumb—A Masterclass in Self-Sabotage

Now let’s meet Johnny Fatndumb, the perfect example of someone who makes excuses for everything and never takes responsibility. Johnny is the Self-Sabotager. He’s everything you don’t want to be.

The Self-Sabotager: Johnny Fatndumb

Johnny is the guy who spends his entire existence avoiding growth and responsibility. He’s always the victim, always too tired, too busy, or too “injured” to do anything productive. His whole life is a pile of unfulfilled promises and excuses.

Here’s what Johnny looks like:

  • The Body Positivity Blob: Johnny refuses to get in shape and says, “I’m comfortable in my body.”
    Translation: He’s too lazy to lift, too weak to run, and too scared to face the discomfort of building a better body. Johnny would rather talk about body acceptance than put in the work to actually improve himself.
  • The Financial Leech: Give Johnny your bank card, and he’ll turn $20 into $80—gone into his endless Netflix subscription, food delivery, and his latest impulse buys that never make him any better.
    Johnny doesn’t earn. He drains. He’s a taker, not a giver.
  • The Subscription Slave: Johnny has 15 subscription services, from premium Snapchat to a gaming subscription he never uses.
    Every month, he drowns in debt while he’s too busy playing video games or watching movies he’ll never finish. You’ll find him buying “cool” gadgets, only for them to gather dust in the corner.
  • The Bum Smoker Addict: Weed and cigarettes are Johnny’s daily bread.
    Ask Johnny for a cig or a smoke, and you’ll get the same response: “Just one, bro. I’ll pay you back tomorrow.” But you won’t see that cigarette or joint come back. He’s addicted to comfort, but never committed to responsibility.
  • The Starving Mooch: Johnny spends his last cash on nonsense, but when it’s time to eat? That’s when he comes crawling, asking for food.
    “Man, can I get a bite? Haven’t eaten all day. Please, just this once.” Johnny is the kind of person who won’t spend money on food but will drop it on stuff he doesn’t need.
  • The Permanent Child: Johnny will tell you he’s not “cut out” for a 9-5. Too hard. Too “mainstream.” So, he stays on welfare, complains about society, and waits for the “perfect” opportunity that never comes.
  • The Prophet of Bullshit: Johnny knows everything. Politics, economics, philosophy—you name it. He’s an expert on all of it, yet his life is a dumpster fire.
    His opinions come from Reddit threads, not from any real experience or understanding. He loves the sound of his own voice but has nothing to show for it.

The Top Dog: A Man Who Gets Shit Done

Here’s the stark contrast: the Top Dog. The man who doesn’t waste his time or energy making excuses. He makes moves. He gets shit done. No excuses. Just results.

What the Top Dog Looks Like:

  • Disciplined and in Shape: The Top Dog gets in shape because he respects his body. He doesn’t care about being “comfortable.” He knows strength is earned, not gifted.
  • Handles His Business: He pays his own way and never takes from others. He invests in what matters—tools, education, experiences—not subscriptions and gadgets.
  • Smart Spending: He doesn’t waste money. Every purchase is intentional. He spends on what will elevate him—knowledge, fitness, opportunities.
  • No Addictions: The Top Dog controls his habits. He doesn’t need cigarettes, weed, or junk food. He is disciplined in everything.
  • Hard Work: The Top Dog isn’t afraid to grind. He works hard—whether it’s in a 9-to-5 or his own hustle. He builds. He doesn’t wait for handouts.
  • Informed and Focused: His opinions come from real life—experience and knowledge gained through discipline. He doesn’t talk for the sake of talking.

Final Thought:

Johnny Fatndumb is the embodiment of self-sabotage. If you want to end up like him—weak, broke, addicted, and full of excuses—then keep doing what you’re doing. But if you want respect, growth, and to truly build a life that’s yours, then stop making excuses and start doing the hard work.

The Top Dog doesn’t wait for motivation or pity. He gets up, grinds, and gets results. He doesn’t live off others. He builds his own empire.

Be the man who builds, not the one who waits for handouts.

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

8 Types of Guys You Never Want to Be (And How to Be the Top Dog Instead)

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8 Types of Guys You Never Want to Be (And How to Be the Top Dog Instead)

By Jon Stone, Founder of Iron Resilience

Let me tell you a story.

There was once a boy who could’ve been something. Smart enough. Strong enough. Charismatic even. But he chose weakness. He chose laziness. He chose gossip, excuses, Netflix, and porn. That boy never became a man. That boy got left behind.

Men like him are everywhere.

They have soft hands and softer minds. They cry about life, complain about women, and whine when life doesn’t hand them a medal for breathing.

If you want to win, if you want to be respected, if you want to be feared and admired, you need to be the OPPOSITE of these men.

Here’s how to spot the weak—and how to become the Top Dog they’ll never match.

1. The Constant Complainer

Who he is:

He’s tired. He’s sore. He’s misunderstood. Life’s hard. The government is unfair. His girlfriend dumped him. His boss is mean. The world owes him a hug and a paycheck.

Why he’s weak:

Complaining is the language of slaves. It’s a low vibration signal: “I am powerless.”

Top Dog Move:

Shut the hell up and solve it. Fix your problem or forget it. There are only two choices. Real men don’t vent—they conquer.

2. The Jealous, Envious, Insecure Man

Who he is:

He seethes when his buddy makes more money. When another man gets attention, he makes sarcastic comments. He’s always watching what you’re doing because he can’t face what he’s not doing.

Why he’s weak:

Jealousy is the emotion of the neutered. A man with direction doesn’t care who’s ahead—because he knows he’ll pass them.

Top Dog Move:

Admire greatness. Then outdo it. Let the success of others light a fire under your ass. Envy is for women. Drive is for men.

3. The Victim Mentality Guy

Who he is:

His life sucks and it’s everyone else’s fault. He blames his childhood, the economy, his ex, the system. He never takes accountability because he thinks the world is out to get him.

Why he’s weak:

No one respects a man who doesn’t own his outcomes. Weak men deflect. Strong men direct.

Top Dog Move:

Radical ownership. You built your hell? Then build your heaven. No apologies. No excuses. You are your own goddamn rescue team.

4. The Drama-Fueled Guy

Who he is:

He lives for fights, gossip, tension, and trash talk. His life is a soap opera. If he’s not in the middle of drama, he feels empty.

Why he’s weak:

Drama is a distraction from failure. It’s a drug. And it’s a coward’s way to feel important.

Top Dog Move:

Silence is strength. Focus is power. Drama is weakness in a shiny wrapper. Cut it out. Cut them off. Cut through.

5. The Shy, Quiet, Low-Self-Esteem Guy

Who he is:

He won’t speak up. Won’t take initiative. Won’t make eye contact. He’s always lurking in the background, praying not to be seen or judged.

Why he’s weak:

He’s invisible. And invisible men don’t get remembered, respected, or rewarded.

Top Dog Move:

You don’t become confident first. You act first. You speak when your voice shakes. You look people in the eye. Confidence is earned by confrontation.

6. The Stupid Guy

Who he is:

He’s got all the wrong ideas. Thinks pizza is protein. Thinks CNN is truth. Thinks being fat is genetic. Thinks Hollywood is real life. Thinks buying crap will fix his self-esteem.

Why he’s weak:

He doesn’t think. He just consumes. He doesn’t question. He just obeys.

Top Dog Move:

Wake the hell up. Learn. Lift. Fast. Read. Think. Speak. Act. Strength is mental before it’s physical. Train your brain like you train your body.

7. The Lazy or Unambitious Guy

Who he is:

He talks a big game but never gets off his ass. He’s “about to start” his business. He’s “about to join” the gym. He’s been “thinking about” changing for years.

Why he’s weak:

Motionless men rot. His ideas die with him. No effort. No execution. No edge.

Top Dog Move:

Action beats ambition. Show up tired. Show up scared. Show up anyway. Momentum makes men.

8. The Rule-Following Hard Worker

Who he is:

He does everything “right.” Works hard. Shows up on time. Stays in line. But he never wins. He follows the system—but the system wasn’t built for him to win.

Why he’s weak:

He’s obedient, not strategic. He trades time for pennies and calls it honor.

Top Dog Move:

Break the rules. Build your own system. Use leverage, not labor. The wolf doesn’t ask permission to hunt.

APPENDIX: The Bottom Barrel Bonus List

A. The Crazy Boyfriend / Guy with a Crazy Girlfriend

A man who tolerates chaos becomes chaos. If she’s screaming at you in public, cheating, or manipulating you, and you’re still there—you are not a man.

B. The Cuck

His woman wears the pants, flirts in public, and he grins and bears it. He’s neutered. His masculinity is a joke.

C. The Nice Guy

Thinks being soft equals being loved. He hides behind politeness. Tries to earn love by being agreeable. But no one respects a man who doesn’t respect himself.

D. The Impulse Spender in Debt

He’s always broke but always buying junk. He wants status but has no savings. He’s a clown in debt up to his neck.

E. The Welfare Leech

“Got a cigarette? Got weed? Got food? Loan me $20?” No ambition. Just excuses, mooching, and guilt trips.

Top Dog Move:

Walk away. You don’t save people who refuse to swim. You say no, you ignore, you ghost.

The Power of NO

“No” is a weapon.

Use it to cut dead weight. Say it without guilt. Say it without explanation. Not everyone gets access to you. Not everyone deserves to hear you. Not everyone deserves your help.

If they drain your energy, they don’t belong in your world. You’ve got a mission. And no one is allowed to slow that down.

Be the Top Dog. Not the rescue dog.

Written by Jon Stone, Founder of Iron Resilience
For men who don’t ask permission to dominate.
For men who lead, lift, build, and never apologize for being powerful.

Jon Stone

Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

Discipline, Not Genetics

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Discipline, Not Genetics

Depression is what happens when you live in the past. Anxiety is what happens when you live in the future. And if you’re blindly optimistic—thinking everything will just “work out” without effort—you’re headed for disappointment. If you’re consumed by self-doubt and pessimism, you’re building your own cage. You’ll fail before you even try.

So how do you stay grounded?

You don’t rely on motivation. You don’t rely on rewards. You don’t wait for applause or permission. You rely on discipline.

Discipline is doing what needs to be done whether you feel like it or not. Whether you’re tired, angry, sad, or ashamed. Whether you’re on a high or stuck in the dirt.

You want something? Good. Then be willing to go through hell to get it. That’s the difference between men who get what they want in life and men who live with regret.

It doesn’t matter how many mistakes you’ve made. You could be wasting time on porn, weed, video games, or worse. None of that disqualifies you—if you stop now and commit to something real.

If you lock onto a purpose, if you wake up every day and move toward it without surrendering—you’ll beat 99% of people who are still waiting for motivation or hoping for handouts.

The world doesn’t give a damn about your feelings. It respects results.
And you don’t get results without pain, sacrifice, and tunnel vision.

Discipline is the cure. Purpose is the fuel. Belief is the weapon.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

Build a Body to Be Somebody: A Manifesto for the Modern Man

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By Jon Stone, Founder, ironresilience.net

Discipline, Not Genetics

Most men don’t realize what they’ve become.

Not evil. Not hopeless. Just weak. Distracted. Lost in comfort and dopamine loops. Sitting on strength they’ve never built. Living a life they didn’t consciously choose.

I’m not speaking from a pedestal. I’ve been there too.

This isn’t about hype. Or revenge. Or motivation.

It’s about getting your footing back.

It’s about becoming someone you respect.

I. A Body Built From Rock Bottom

At 18, I was 245 pounds. I never took my shirt off to swim. I trained sometimes, but I had no structure—no direction. Just cravings, shame, and escape.

By 24, I got lean—too lean. 155 pounds. Vegetarian-type meals. Too much cardio. Not enough protein. Looked better, but I wasn’t stronger. I wasn’t grounded. I wasn’t confident.

At 30, I slipped—hard. Life got dark. I stopped training, lost the plot, and ballooned to 276 lbs at over 40% body fat. I didn’t recognize myself. Hiding from mirrors. Hiding from the world. It was my lowest point.

Then I climbed back. Quietly. Slowly.

I cut the nonsense. Dialed in. Started lifting again. Walked every day. Ate one clean ketogenic meal a day—no sugar, no cheats, no excuses.

Now I’m 205 lbs, 8–12% body fat. Not shredded for show. Just solid. Strong. Simple. Capable.

II. Why Strength Matters (Even If You’re Not Loud About It)

Strength changes how you carry yourself. You don’t need to flex. You just move differently.

In the security world, I learned this fast. Being calm, being ready—that’s what matters. Strength isn’t for show. It’s to stay clear under pressure. To not be a liability. To protect.

Even if no one ever sees your PRs, you know what you can carry. You move with intent. You stop second-guessing.

Strength isn’t about dominating anyone. It’s about not being dominated—by weakness, by emotion, by life.

III. Aesthetic Isn’t Vanity. It’s Proof.

When you build a solid physique, you’re not peacocking.

It’s quiet evidence that you make hard choices every day. It says:

“I respect myself. I don’t fold. I keep showing up.”

People notice—not because you’re showing off, but because you reflect something rare: self-respect without noise.

IV. Hypertrophy: The Discipline of Deliberate Growth

Muscle isn’t an accident.

It’s not about ego. It’s about structure. Progress. Intent.

For me, hypertrophy was how I rebuilt. I trained 4–5x a week. Kept it simple: heavy compounds, moderate volume, strict form. Not chasing hype—just showing up and pushing.

I followed a ketogenic bodybuilding approach:

  • One meal a day
  • High protein, high fat
  • No sugar, no snacks
  • Just fuel, recovery, and repetition

Years of quiet work add up. Not overnight. Not fast. But permanent.

V. The Iron Mindset

The Iron Mind doesn’t look for motivation. It doesn’t care if it’s “feeling it” that day.

It doesn’t whine. It doesn’t beg for validation. It operates on principles:

  • Show up whether you feel like it or not.
  • Train even when the gains are invisible.
  • Say no to shortcuts, to comfort, to excuses.
  • Build slowly and don’t advertise it.

The Iron Mind doesn’t flex. It simply works.

That’s how I came back. That’s how I stayed consistent.

VI. Training Is Reinvention

At 276 lbs, I didn’t just feel unhealthy. I felt like I’d lost who I was. I wasn’t proud of how I moved. How I lived. What I saw in the mirror.

Every day I trained, it wasn’t about getting ripped—it was about realigning. Bit by bit.

I didn’t post about it. I didn’t announce anything. I just worked.

And over time, the body caught up to the mindset.

VII. Why We Train

Not to be alpha.

Not to chase likes.

We train because we remember what it’s like to fall behind—and we don’t want to go back.

We train to stay sharp. Clear. Sane.

We train because we respect the man we’re becoming.

VIII. Build a Body to Be Somebody

You don’t need to be famous.

You don’t need to be shredded for Instagram.

But you do need to respect yourself. And that starts with building a body that reflects the life you want to live.

Build the body. Build the routine. Build the discipline.

Not for applause. But so when you’re alone in a room, you know you’re not bullshitting yourself.

That’s enough.

FAT LOSS & MUSCLE GAIN BASICS

Simple rules. No fluff.

  • Sleep 7–9 hours, same schedule daily
  • Get sunlight first thing
  • Limit screens at night
  • Eliminate porn, alcohol, junk dopamine
  • One meal a day works—if you eat enough protein and fat
  • No snacks, no cheats
  • Train 4–5x/week: compound lifts, not fluff
  • Keep workouts under 75 min
  • Walk every day
  • HIIT 2x/week, not chronic cardio
  • 1.5g protein per lb lean mass
  • 70–80% calories from fat (keto)
  • No deep deficits long-term

IRON RESILIENCE CREED

Sugar is poison.
Carbs are chains.
Fat is fuel.
Muscle is freedom.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

The World Is Full of Fakes — Be the One Who’s Real

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The World Is Full of Fakes — Be the One Who’s Real

Most people aren’t chasing success.
They’re chasing the appearance of success.

Steroids to hide lazy training.
Stimulants to mask garbage diets.
AI, filters, angles, and edits—crafted illusions.

They don’t want to be disciplined.
They just want to look shredded for 15 seconds on Instagram.

They buy followers.
They fake comments.
They flex a rented car and call it a lifestyle.

But you know what can’t be faked?
Work.

You can’t filter discipline.
You can’t buy real strength.
You can’t download resilience.
You build it. Alone. Reps. Sweat. Silence.

Everyone wants abs in 30 days.
But they don’t want 30 days of hunger, soreness, and early mornings.

They want hacks. Shortcuts. “Coaching” from guys who’ve never suffered.

Let Them Cheat. Let Them Lie. Let Them Post.

They’re chasing dopamine. You’re chasing legacy.

They’ll burn out in months.
You’ll still be building in ten years.

Because you didn’t cheat the process.
You became the process.

The disciplined man doesn’t just win.
He becomes the reason others can’t.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS