Targeted and Cyclical Keto for Hard-Training Athletes: The Real Role of Carbs in a Ketogenic Lifestyle

Posted on May 8, 2025 by Iron Resilience

Targeted and Cyclical Keto for Hard-Training Athletes: The Real Role of Carbs in a Ketogenic Lifestyle

By Iron Resilience

The ketogenic diet has become synonymous with extreme carb restriction—typically under 20g net carbs per day. While this guideline works for sedentary individuals or those seeking rapid fat loss, it doesn’t reflect the needs of men who train hard, walk 15–20 miles daily, or follow rigorous strength and conditioning protocols.

For high-output athletes, bodybuilders, or anyone burning thousands of calories a day, the role of carbohydrates in a ketogenic diet shifts significantly. When used with precision, carbs can become a powerful tool for performance, recovery, and long-term sustainability—without compromising the metabolic advantages of ketosis.

Understanding Carb Metabolism in High-Activity Individuals

Highly active individuals—especially those who resistance train and maintain very low body fat—have a drastically different metabolic profile than sedentary people. Due to increased energy expenditure, muscle mass, and insulin sensitivity, they:

Utilize glucose quickly for fuel during and after training
Re-enter ketosis faster following carbohydrate intake
Maintain fat adaptation even with moderate carb intake when timed strategically

In other words, a man burning 4,000–4,500 calories daily may be able to consume 30g, 50g, or even 70g of total carbs and remain in a state of ketosis, particularly if those carbs are timed around training windows and come from whole-food, low-glycemic sources.

Three Ketogenic Models for Performance

To align nutrition with performance goals, there are three primary approaches to ketogenic carb management:

1. Strict Ketogenic (Under 30g Total Carbs Daily)

Best For: Deep cutting phases, rest days, cognitive performance, or rapid fat adaptation
Fuel Source: Primarily fat and protein
Drawbacks: May limit anaerobic performance, muscle fullness, and glycogen-dependent training

2. Targeted Ketogenic Diet (30–50g Total Carbs)

Best For: Daily intense training, athletes with high step counts or caloric output
Strategy: Concentrate carbs pre- and post-workout to support intensity and recovery
Benefits: Preserves ketosis, enhances performance, replenishes glycogen locally without fat storage

3. Cyclical Ketogenic Diet (Up to 70g+ Carbs on Carb-Up Days)

Best For: Lean, advanced athletes undergoing heavy training or muscle-building cycles
Schedule: 1–2 carb-up days per week, ideally following glycogen-depleting workouts
Carb Sources: Root vegetables, squashes, berries, tubers, or seasonal fruits—mimicking ancestral intake

Ketosis Isn’t Fragile: It’s Flexible

Ketosis isn’t an on/off switch. It’s a dynamic metabolic state that responds to energy demands and nutrient intake. With intense training and frequent movement, glycogen is rapidly depleted. In these cases, consuming small to moderate amounts of carbohydrates does not necessarily “kick you out” of ketosis, especially if those carbs are quickly burned or stored in muscle tissue.

Many athletes following a targeted ketogenic approach remain in ketosis even with 40–60g total daily carbs, provided they:

Time carbs around workouts
Avoid high-fructose and processed carb sources
Maintain caloric balance and high protein intake

This is a far cry from the general population’s carbohydrate usage, which often leads to fat storage due to inactivity, overeating, and insulin resistance.

Strategic Carb Timing for the Keto Athlete

When carbohydrate intake is strategically placed around training, the body uses it to fuel performance, blunt muscle breakdown, and enhance recovery:

Pre-Workout (30–60 min before): 10–15g total carbs from high-protein, low-fat sources like cottage cheese, yogurt, or squash
Post-Workout (within 2 hours): 15–25g total carbs paired with protein for glycogen replenishment and anabolic signaling
Remaining Meals: Minimal carbs (mostly from fiber-rich vegetables or trace amounts in nuts, seeds, or eggs)

Properly applied, this maintains a ketogenic metabolism throughout the day while enhancing training output and hormonal health.

Evolutionary Logic: Carbs Were Cyclical and Intentional

Our ancestors did not consume processed carbohydrates or refined sugars. However, they did encounter seasonal and situational carb sources:

Honey during foraging seasons
Wild fruits and berries before winter
Root vegetables dug up in times of famine or preparation for physical exertion

These carbohydrates were used as tools—not staples. They were consumed in times of need: prior to hunts, during times of scarcity, or for survival. This cyclical exposure mirrors how elite ketogenic athletes today can utilize carb-up phases or pre-workout fueling to enhance performance while remaining metabolically flexible.

Carbohydrate Thresholds for Different Keto Phases

Carb Range (Total)	Application	Recommended Sources	Purpose
<30g	Strict keto, cutting, cognitive focus	Leafy greens, mushrooms, eggs, fatty meat	Maximize fat oxidation, deep ketosis
30–50g	Targeted keto, high-output training	Plain Greek yogurt, avocado, cooked veggies	Support anaerobic training, recovery
50–70g+	Cyclical keto, mass phases, carb-up days	Squash, berries, sweet potato, banana (limited)	Restore glycogen, boost hormones, promote muscle gain

Conclusion: Use Carbs Like a Weapon, Not a Crutch

In a ketogenic lifestyle built for performance and discipline, carbohydrates are not the enemy—they’re a tool. When used strategically by high-output men who train hard, walk far, and live with intensity, small to moderate amounts of carbs can support recovery and performance without sacrificing the metabolic benefits of ketosis.

Forget the “one-size-fits-all” keto rules. Train harder. Eat smarter. Stay sharp.

Live by the sword.

The Top Benefits of Natural Peanut Butter for Keto Bodybuilding

Posted on May 8, 2025 by Iron Resilience

The Top Benefits of Natural Peanut Butter for Keto Bodybuilding

Natural peanut butter isn’t just a delicious spread; it’s a powerhouse addition to any keto bodybuilding diet. When used correctly, it can be a fantastic way to fuel your body with healthy fats, protein, and essential nutrients while keeping your carb count low. If you’re on a ketogenic diet and striving for muscle growth, fat loss, or both, here’s why peanut butter should be a staple in your meal plan.

Top 5 Benefits of Natural Peanut Butter

High in Healthy Fats
On a keto diet, fats are your primary energy source, and natural peanut butter is packed with heart-healthy monounsaturated fats. These fats not only help fuel your workouts but also support testosterone production, a key hormone for muscle growth and recovery. The fat content keeps you full and satisfied, making it easier to maintain a caloric surplus or deficit as needed for bodybuilding goals.
Decent Source of Plant-Based Protein
While peanut butter isn’t a complete protein source, it provides a solid contribution to your overall protein intake. With 8 grams of protein per 2 tablespoons, it can complement animal protein sources and help in muscle repair and growth. Including peanut butter in your meals is a convenient way to boost your protein numbers without overloading on carbs.
Energy-Dense & Calorie-Rich
One of the most beneficial aspects of peanut butter on keto is its high calorie density. At around 190 calories per 2 tablespoons, it’s a great way to add those extra calories needed in a cutting or bulking phase without going overboard on carbs. Its fat content ensures that those calories come from the right macronutrient, making it a perfect fit for any high-calorie bodybuilding diet.
Contains Magnesium & Other Micronutrients
Peanut butter is not only a source of healthy fats and protein but also a good source of essential micronutrients like magnesium, which plays a vital role in muscle contraction, recovery, and insulin sensitivity. These benefits are crucial for bodybuilders looking to maximize workout performance and nutrient absorption while maintaining overall health on a ketogenic diet.
Versatile & Easy to Use
Beyond being a tasty spread, natural peanut butter is incredibly versatile. It can be added to shakes, baked goods, and even savory meals. With its rich flavor and smooth texture, peanut butter can make your meals more enjoyable and varied while ensuring you hit your fat and protein targets.

Natural Peanut Butter vs. Powdered Peanut Butter: Why Natural Wins for Keto Bodybuilding

When it comes to choosing peanut butter for your keto bodybuilding plan, natural peanut butter is by far the better choice compared to powdered peanut butter. Here’s why:

Natural Peanut Butter

Natural peanut butter is made from just peanuts (and sometimes a bit of salt). It contains all the natural oils and fats from the peanuts, providing you with a full spectrum of nutrients, including healthy fats, protein, and essential vitamins and minerals. These healthy fats are key to staying in ketosis, supporting hormone production, and fueling muscle recovery and growth.

Powdered Peanut Butter

On the other hand, powdered peanut butter is a processed product that has had most of its fat content removed. This makes it lower in calories, but it also means that you lose many of the benefits of natural peanut butter, such as the healthy fats and essential micronutrients. While powdered peanut butter can be useful in certain circumstances (like for a high-carb, low-fat diet), it’s not ideal for those on a keto bodybuilding regimen.

Why Powdered Peanut Butter is Not Ideal for Natural Bodybuilding on Keto

Lack of Healthy Fats
One of the foundational principles of a ketogenic diet is getting most of your calories from fats. When you remove the fat from peanut butter, as in the case of powdered versions, you compromise the energy-dense nature of the food, which can make it harder to meet your high-fat requirements. This is a key issue for those trying to build muscle while staying in ketosis. Without adequate healthy fats, your body may struggle to maintain the energy needed for intense training sessions and recovery.
Nutrient Depletion
The processing of powdered peanut butter removes not only the fat but also a significant portion of the micronutrients that are present in the natural version, such as magnesium and vitamin E. These micronutrients play crucial roles in muscle recovery, immune function, and overall health. By opting for powdered peanut butter, you’re sacrificing these benefits.
High-Carb and Low-Fat Diets Aren’t Ideal for Bodybuilding
A high-carb, low-fat approach generally isn’t the best for those pursuing natural bodybuilding goals, especially for fat loss or muscle preservation. While carbs are essential for energy, especially for intense training, prioritizing fats is crucial for hormone balance, maintaining energy reserves, and overall muscle growth. Powdered peanut butter, with its reduced fat content, may fit into a high-carb plan, but it falls short when trying to achieve the optimal fat-to-protein ratio for keto bodybuilding.

How to Incorporate Natural Peanut Butter into Your Keto Meal Plan

Here are some simple and effective ways to add natural peanut butter to your keto bodybuilding diet:

Peanut Butter & Cottage Cheese Bowl
– 2 tbsp natural peanut butter
– 1/2 cup cottage cheese
– 1 tbsp chia seeds (optional)
This combo is perfect as a nighttime snack, offering a balance of protein, fats, and fiber to keep you satisfied until the morning.
Peanut Butter Shake
– 2 tbsp natural peanut butter
– 1 scoop protein powder
– 1/2 cup almond milk
– Ice cubes
Blend until smooth for a post-workout or meal replacement shake that will help you recover and refuel.
Peanut Butter Fat Bombs
– 1/4 cup natural peanut butter
– 2 tbsp coconut oil
– 1 tbsp cocoa powder
– Stevia or erythritol to taste
Freeze into bite-sized portions and have these fat bombs on hand for a quick snack that supports your keto macros.
Peanut Butter Wrap
– 2 tbsp natural peanut butter
– 1 large lettuce leaf or low-carb tortilla
– Add turkey or chicken slices for extra protein
Wrap it up for a portable, protein-packed, and high-fat snack on the go.
Peanut Butter with Veggies
– 2 tbsp natural peanut butter
Pair it with celery sticks, cucumber slices, or any other low-carb veggie. This is a simple and satisfying snack to keep your cravings in check while fueling your body with the right nutrients.

Conclusion

Natural peanut butter is a game-changer for anyone on a keto bodybuilding diet. Its high fat content, decent protein levels, and calorie density make it an ideal food to help you meet your daily macros while supporting muscle growth, recovery, and overall health. In comparison, powdered peanut butter, while lower in fat and calories, lacks the essential nutrients that are key to a successful ketogenic bodybuilding diet.

By incorporating natural peanut butter into your meal plan, you can stay on track with your keto goals, whether you’re cutting or bulking, and keep your meals both nutritious and delicious. So, go ahead, add some peanut butter to your day—your muscles (and taste buds) will thank you.

Top Budget Keto Protein & Fat Sources for Cutting on a High-Performance Diet

Posted on May 8, 2025 by Iron Resilience

Top Budget Keto Protein & Fat Sources for Cutting on a High-Performance Diet

Whether you’re cutting to extreme leanness or simply maintaining peak performance on a high-protein ketogenic diet, your grocery list needs to be dialed in. At Iron Resilience, we know the struggle: you want results, not excuses—and that includes saving money while hitting your macros. Here’s a ranked guide to the best bang-for-your-buck protein and fat sources for a strict ketogenic cutting phase.

Top Tier – Best Value & Macros

1. Whole Eggs
Affordable, versatile, complete nutrition.
Macros (per egg): ~6g protein, ~5g fat, <1g carbs
2. Pork Shoulder / Pork Roast / Pork Chops
Bulk roasts give you serious volume and flavor.
Macros (per 100g): ~25g protein, ~15–20g fat
3. Chicken Thighs (with skin)
Juicy and nutrient-dense, especially when baked or air-fried.
Macros: ~20–25g protein, ~10–15g fat
4. Ground Pork / Ground Turkey
Easy to cook, great in skillets and bowls.
Macros: ~20–22g protein, ~15–20g fat
5. Canned Mackerel / Sardines / Tuna (in oil)
Travel-friendly, high in omega-3s.
Macros (per can): ~20g protein, ~10–15g fat

Mid Tier – Still Great, Slightly Pricier or Limited Use

6. Bacon (store brand)
Flavor boost with extra fat—use for toppings or wraps.
Macros (2 slices): ~5g protein, ~12g fat
7. 30–35% Fat Ground Beef
Classic keto staple with flexible use.
Macros: ~18–20g protein, ~20–25g fat
8. Chicken Drumsticks / Wings
Affordable, high-satiety options—crispy when baked.
Macros: ~18–20g protein, ~10–15g fat
9. Full-Fat Cottage Cheese + Sour Cream
Perfect for keto dessert bowls or creamy sides.
Macros (per 100g mix): ~10–12g protein, ~10–15g fat, ~3g net carbs
10. Sunflower Seed Butter (unsweetened)
Cheaper than almond butter, solid fat source.
Macros (2 tbsp): ~7g protein, ~17g fat, ~3–4g net carbs

Optional / Filler Tier – Use Sparingly

11. Cheese (cheddar, mozzarella, feta)
Tasty and keto, but easy to overeat.
Macros (30g): ~7g protein, ~9g fat
12. Butter, Tallow, or Lard
Great pure fat for cooking, but zero protein.
Macros: 100% fat
13. Almond Butter (unsweetened)
Clean macros but pricier than sunflower butter.
Macros (2 tbsp): ~7g protein, ~18g fat, ~3g net carbs
14. Ground Chicken or Breaded Chicken (with breading removed)
Cheap fallback—clean before use to stay keto.
Macros: Varies—watch for carbs

Key Takeaway

When cutting on keto, you don’t need fancy supplements or overpriced products like powdered peanut butter. You need real protein, real fat, and smart shopping. Prioritize the top-tier options above and build your meals from whole food sources that work as hard as you do. Discipline doesn’t cost money—just effort.

Want a full grocery list and meal plan tailored to your budget and body goals? Join the Iron Resilience Brotherhood and level up your physique, mindset, and mission.

Powdered Peanut Butter Is a Joke for Keto Bodybuilders

Posted on May 7, 2025 by Iron Resilience

Powdered Peanut Butter Is a Joke for Keto Bodybuilders

Natural PB, almond, or sunflower butter destroys powdered PB in every way that matters for real ketogenic training.

The Gimmick Exposed: What Is Powdered Peanut Butter?

Powdered peanut butter is exactly what it sounds like—regular peanut butter with the fat stripped out, turned into a powder. Marketers call it “low-calorie” and “high-protein,” but the truth is it’s a cutting-phase gimmick designed for low-fat, high-volume eaters chasing numbers, not performance.
If you’re a keto bodybuilder trying to get shredded while staying fueled and anabolic, this stuff is a meme—not a solution. It sacrifices what matters most: dietary fat and nutrient density.

Compare the Macros: Powdered PB vs. Real Nut Butters

Type	Serving Size	Calories	Fat	Protein	Net Carbs
Powdered PB (2 tbsp, mixed)	13g powder + water	60	1.5g	6g	3g
Natural PB (2 tbsp)	32g	190	16g	8g	3g
Almond Butter (2 tbsp)	32g	200	18g	7g	2g
Sunflower Butter (2 tbsp)	32g	190	17g	6g	2g

Notice something? Powdered PB has 5–10x less fat per gram, yet nearly the same carbs. For keto, that’s a fail. Your body runs on fat. This stuff starves your energy system.

Why Powdered PB Falls Flat on Keto

Less fat = less fuel. You’re running on ketones, not sugar. Stripping fat leaves you with garbage macros.
More carbs per gram of fat. That’s the opposite of what you want. Every gram of carb counts when your limit is 20g/day.
Minimal satiety. Fat and fiber keep you full. Powdered PB has neither. Expect cravings and energy dips.
Overprocessed. Real PB is just ground nuts. Powdered? It’s mechanically defatted, refined, and dried. That’s not “natural.”

If you’re using powdered PB and calling it keto, you’re doing it wrong. This is bodybuilding, not cosplay.

When Powdered PB Might Be Useful

Let’s be real. There’s only one scenario where powdered peanut butter might have a place: low-fat cutting for stage-prep or temporary volume tricks when fat macros are bottomed out and carbs are slightly up.
Even then, you’re choosing flavor over fuel. It can add a peanut butter taste to shakes or oats. But it’s not giving you what real nut butter delivers: satiety, slow fuel, dense nutrition, and true ketogenic balance.
Don’t pretend powdered PB is better. It’s a flavoring agent, not a food.

The Verdict: Real Wins Every Time

Natural peanut butter, almond butter, or sunflower butter all deliver what powdered PB never will: real fats, lasting energy, better hormones, and true satiety. They support your training, your metabolism, and your brain.
Powdered PB? That’s for people chasing fake volume instead of real results. Fuel up or fall off.

Contributor Page or “Iron Brotherhood”

Posted on May 7, 2025 by Iron Resilience

Iron Resilience: The Brand You’re Free to Carry

Iron Resilience isn’t just my project — it’s an open-source movement.

You’re free to use the name, the idea, the message. Remix it. Wear it. Preach it. Build your own content, your own style, your own voice under the banner of resilience.

All I ask: link back to ironresilience.net, or share the YouTube video, TikTok, or post that inspired you.

This is how we build something real — not by control, but by community.

You’ve got my blessing. Now make it your own.

The Iron Resilience Push Pull Legs Routine

Posted on May 7, 2025 by Iron Resilience

The Iron Resilience Push Pull Legs Routine

This is a hardcore, hypertrophy-focused push/pull/legs training split built for the natural lifter running a high-protein ketogenic diet. Prioritizing intensity, strategic volume, and maximum recovery, this routine supports cutting phases and lean muscle retention. Macros should be based on 1.25–1.5g of protein per lb of bodyweight, high fat, and carbs under 50g/day—ideally <30g for deep ketosis.

Why Keto Works for This

Stable Energy: Fat-adapted training reduces blood sugar crashes and supports endurance and intensity across long sessions.
Muscle Sparing: High protein + ketones reduce catabolism during calorie deficits and fasted training.
Hormonal Support: Cholesterol-based fats fuel testosterone production, supporting strength and mood during cuts.

Weekly Schedule

Monday – Push
Tuesday – Pull
Wednesday – Legs
Thursday – Push
Friday – Pull
Saturday – Legs
Sunday – Off, Mobility, or Pump Day

Push Days – Chest, Delts, Triceps

Flat Barbell Bench Press – 4×6–12
Incline Dumbbell Press (heavy) – 3×8–10
Incline Dumbbell Flye-Pullover Hybrid – 2×10–12
Seated Dumbbell Overhead Press – 3×10–12
Lateral Raise (strict, slow) – 4×12–20
Cable Chest Fly (mid to low angle) – 3×15–20
Overhead Cable/Dumbbell Triceps Extensions – 3×12–15
Rope Pushdowns – 3×15–20
Cable Rear Delt Fly/Bent-Over Raise – 3×15–20

Pull Days – Lats, Traps, Biceps

Rack Pulls – 3×6–10
Barbell Row – 3×10–12
Close-Grip Lat Pulldown – 3×12–15
Neutral-Grip Pull-Ups or Tuck Knee Rows – 2–3 sets to failure
Barbell Shrugs (pause at top) – 3×15–20
Dumbbell Hammer Curls – 3×10–12
Barbell Curl (tight form) – 3×10–12
Concentration Curls – 2×12–15

Leg Days – Thighs, Calves, Glutes

Barbell Squat – 3×6–12
Hack Squat Machine – 3×10–12
Good Mornings – 3×10–12
Leg Extension Machine – 3×12–15
Standing Calf Raise Machine – 4×15–20
Hanging Leg Raises – 3×12–15
Cable Crunches – 3×15–20
Weighted Decline Sit-Ups – 2×15–20
Side Bends – 3×15–20/side
Planks – 2×60 sec (or max hold)
HIIT: 6–10 rounds: 20s max effort / 40s rest (burpees, sled push, sprint bike, rower)

Optional Day 7 – Pump + Calisthenics

Incline Cable or Machine Chest Press – 3–4×12–15
Pec Deck Flyes – 3×15–20
Lateral Raises (cable/dumbbell) – 4×15–20
Reverse Pec Deck – 3×15–20
Overhead Rope Triceps Extension – 3×15–20
Cable Pushdowns – 3×15–20
Incline Dumbbell Curls – 3×12–15
EZ Bar or Straight Bar Curls – 3×12–15
Straight Arm Lat Pulldown – 3×15–20
Face Pulls – 3×15–20

Optional Finisher

Machine Chest Press Drop Set – 1–2 sets to failure (aim for 30–50 reps)
Calisthenics Circuit – Pick 2–4:
- Front Lever Rows – 2–3×5–8
- Push-Up Variations – 2–3×12–20
- Inverted Rows – 2–3×10–15
- Dips or Ring Dips – 2–3×8–12
- L-Sits or Dead Hang Leg Raises – 3 sets to failure
Burnout: Burpees or Jump Rope – 2–3 rounds x 60 seconds

Nutrient Timing Strategy

Pre-Workout (Fasted): 1 tbsp MCT oil, caffeine, electrolytes
Intra-Workout: Salt water + EAAs, taurine, creatine
Post-Workout (Meal 1): 6–8 oz lean protein, 1 tbsp olive/avocado oil, 1–2 eggs or cheese, ½ avocado or low-carb greens

Macros: 2,800–3,500 kcal/day | 260–320g protein | 180–220g fat | <50g net carbs

The Four Enemies of Strength: Exposing the Lies That Keep You Fat, Weak, and Sick

Posted on May 6, 2025 by Iron Resilience

THE FOUR ENEMIES OF STRENGTH: EXPOSED

There are four types of people keeping you weak, soft, and enslaved. They all preach lies that kill progress, kill testosterone, and kill the warrior spirit inside men. It’s time we name them, shame them, and bury their fake science, fake strength, and fake values.

1. THE WHITE COAT CULT: DOCTORS, DIETITIANS & POP CULTURE “EXPERTS”

They don’t lift. They don’t eat meat. They don’t know what a deadlift is. But they want to tell you how to “be healthy.”

They say cholesterol is bad. Yet your brain and hormones are made from it.
They say fat causes heart disease. But ignore sugar’s role in inflammation, obesity, and diabetes.
They say red meat will kill you. But cheer for lab-grown soy sludge and oat milk with seed oils.

They are bought. Paid for. Controlled. You are their lab rat. And they get rich off your weakness.

Truth: Real health comes from iron, meat, sleep, sweat, testosterone, and discipline—not pills and low-fat yogurt.

2. THE FRAUDULENT TRAINER: “JUST MOVE MORE AND EAT CLEAN”

Most personal trainers are glorified babysitters with no real strength, no real knowledge, and no results.

They parrot whatever trend is hot—bootcamp, HIIT, detox smoothies.
They push carb-heavy “clean eating” that keeps you hungry and flat.
They avoid confrontation and never tell clients the truth: YOU’RE STILL FAT BECAUSE YOU EAT TOO MUCH GARBAGE.

Truth: Real training builds warriors. Not gym class survivors. Not calorie-counting addicts. Train for power. Eat for fuel. Cut the fluff.

3. THE BODY-POSITIVE DELUSIONALS: “FIT AT ANY SIZE” LIES

Obesity is not healthy. It is not brave. It is not empowering.

It is a slow suicide celebrated by people who fear discipline and envy those who have it.

They say they’re “working on it” while slamming frappuccinos and doing 10-minute TikTok dance workouts.
They insult lean, disciplined people to feel better about their own choices.
They redefine fitness to protect feelings, not bodies.

Truth: You can’t out-cardio a bad diet. You can’t call fat “fit.” You can’t fake real strength. There is no body positivity in dying young from preventable diseases.

4. THE EXTREMIST VEGAN: THE RELIGION OF WEAKNESS

Their slogan is compassion. Their results are weakness.

Low protein. Low fat. High carbs. Zero testosterone.
Fake meat, fake cheese, fake strength, fake ethics.
They scream about cruelty while forcing humans to eat chemical garbage made in factories.

They don’t look like they lift—because they don’t. Their heroes are soy-faced, skinny-fat, sunken-eyed influencers who confuse malnourishment for moral superiority.

Truth: Human biology was built on animal fat, organ meat, muscle, and bone. You don’t grow strong by avoiding the fuel your ancestors thrived on. You grow weak. You grow soft. And you lose.

THE VERDICT:

If you listen to any of these people, you will be average at best—and broken at worst.

Reject their lies. Eat meat. Lift heavy. Sleep deep. Burn fat. Build muscle. Embrace suffering. Earn your pride.

Be the exception. Or die like the rest.

Reject Comfort, Reject Carbs, Reject Cowardice: Build the Body They Hate

Posted on May 6, 2025 by Iron Resilience

THE COWARDS’ CREED VS THE CHAMPION’S CODE

Most people are fat, lazy, weak, and dying slowly. And they like it.

They hide behind slogans:
“Body positivity.”
“Just move more and eat less.”
“My doctor says red meat causes cancer.”
“Carbs give me energy.”
“Meat is bad for the environment.”

LIES. EXCUSES. WEAKNESS.

WHY THEY STAY FAT AND WEAK:

They worship comfort. Fast food. Soft drinks. Netflix. Pills. They’d rather be numb than strong.
They outsource their thinking. To TV, TikTok, and doctors who haven’t lifted since the ’80s. They fear meat and fat, but trust cereal and statins.
They fear pain and discipline. The gym hurts. Cooking takes time. So they hide behind diet soda and low-fat granola bars while their testosterone dies in silence.

THE CARB LIE

“You need carbs for energy.” That’s the mantra of the carb cult.

But what they don’t tell you is that carbs are short-term fuel with long-term damage. Chronically elevated insulin, unstable blood sugar, sugar crashes, fat gain, and inflammation—carbs cause it all.

Sugar is a drug. It lights up the same centers in your brain as cocaine. And they put it in everything.

The average person is a walking insulin bomb, tired, hungry, and emotionally unstable—because they believe cereal is health food and meat is murder. This is the nutritional Twilight Zone.

HIGH CARB, LOW FAT, LOW TESTOSTERONE

The mainstream “fitness” plan is this:

High carbs
Low fat
Minimal meat
Protein powders over real food

That’s not a muscle-building plan. That’s a castration protocol.

No dietary fat = no testosterone. No red meat = no iron, no B12, no zinc. Carbs spike insulin and shut down fat burning. And protein without fat is useless for natural lifters trying to recover and build real mass.

THE VEGAN LIE

Veganism is not strength. It’s submission.

Low protein, low fat, incomplete amino acids, and soy estrogen bombs. You don’t build a warrior body on lentils and lies. You build it on flesh, fat, fire, and heavy iron.

The vegan movement isn’t about health. It’s about control. A weak, hungry, testosterone-deficient population is easy to rule, easy to drug, and easy to sell lab-grown food to.

WHY MAINSTREAM MEDICAL & NUTRITION “EXPERTS” HATE MEAT, MUSCLE, & MASCULINITY

The system doesn’t want you jacked, focused, independent, and full of testosterone.

They push statins over steak.
They fear red meat more than obesity or sugar addiction.
They tell you lifting is dangerous, but antidepressants and fake food are fine.
They want men soft, women sick, and kids doped up and disconnected from reality.

This is why the fitness mainstream and medical mainstream work together—to keep people weak, obedient, and afraid of real strength.

THE CHAMPION’S CODE

Lift heavy. Lift hard. Lift always.
Strength first. Aesthetics second. No days off. Train like your life depends on it—because it does.
Eat like a predator, not a pet.
Fatty meat. Eggs. Fish. Butter. No seed oils. No grains. No sugar. No soy.
Use tools that work.
Supplements, TRT, fasting, keto, carnivore. Don’t ask for permission to reclaim your health and power. Do what gets results. Period.
Reject their soft science and “safe” advice.
The food pyramid is a joke. “Balanced diet” means balanced weakness. Be radical. Be relentless.
Kill the coward inside you.
Every day you make a choice—growth or decay. There is no neutral. Get jacked. Get sharp. Or get left behind.

THE BOTTOM LINE:

You’re either building a fortress of muscle, willpower, and pride… or you’re decaying in a pit of carbs, weakness, and lies.

TRAIN. EAT. GROW. DOMINATE.

Week 2 Keto Fatigue, Strength Gains & Real Shred Progress – 180 Protocol Update

Posted on May 6, 2025 by Iron Resilience

Week 2 Update – 90 Day Shred on the 180 Protocol

Welcome to Week 2, Day 1 of the 90 Day Shred, part of the Iron Resilience 180 Protocol—where real-world strength, discipline, and clean eating collide to build lean, natural physiques and sharpen the mind.

The Truth About Keto Fatigue

If you’re on keto, you already know. It hits hard in the first few weeks. The fatigue, the brain fog, the sense that no matter how much fat, salt, or protein you eat—you’re still drained. That’s normal. It’s your body learning how to burn fat for fuel instead of sugar. And there’s no shortcut. You just have to live with it until your body adapts.

What makes it worse is slipping up. Go over your carbs, and you reset that adaptation clock. You’ll go right back through that energy crash again. It’s brutal—but here’s why I stick with it:

No more hypoglycemia: My blood sugar doesn’t crash anymore.
Stable moods: Less emotional volatility and brain fog.
Health > aesthetics: Keto isn’t for looking sexy—it’s for staying sane and healthy. Looking good is just a side effect.

The reality is most people don’t want to hear the truth. You can’t get shredded while eating junk. You can’t out-train or out-supplement a bad diet. Those YouTubers eating cereal and getting jacked? Genetic outliers. That’s not me. That’s not you. For 99% of us, the only way to transform is through consistency, clean eating, and serious training.

Today’s Nutrition – Week 2 Day 1

3 AM Meal:

3 small chicken thighs (skin-on, bone-in)
50g mixed nuts
20g trail mix (low-carb, light raisins)
50ml peanut oil
25ml coconut oil
8 small restaurant butter packets
1 scoop whey isolate
1 cup almond milk
1.5 tbsp natural peanut butter
175g lactose-free fat-free Greek yogurt

11 AM Meal:

12g pork fat
2 whole eggs
2 cups spinach
1 cup bell peppers and onions
2 tbsp chipotle sauce
4 small chicken thighs (skin-on, bone-in)
6 small beef sausages
20g trail mix
1 scoop whey isolate
100g Greek yogurt
2 tbsp natural peanut butter

Post-workout snack: Small portion of mixed nuts with raisins

Calories & Macros (Approximate)

Total Calories: ~3,000 kcal
Protein: ~280g
Fat: ~200g
Net Carbs: ~18g

This keeps me well within keto ranges, high in protein for muscle retention, and high in fats for stable energy. Despite the raisins and minimal vegetables, I’m still in ketosis.

Workout Log – Chest, Triceps, Shoulders, and Delts

Time: 3:30PM – 4:10PM

Flat Barbell Bench Press
- 245 x1
- 230 x6
- 230 x8
- 225 x10
- 215 x15

Close Grip Barbell Bench Press
- 215 x10
- 210 x10
- 205 x10

Incline Dumbbell Bench to Flyes
- 85 x10
- 85 x10
- 70 x10

Incline Dumbbell Bench Press
- 70 x12

Incline Dumbbell Pullovers
- 70 x10 x3 sets

Dumbbell Overhead Triceps Extension
- 60 x12 x2
- 50 x12

Lateral Dumbbell Raise
- 40 x8
- 30 x12 x2

Cable Pushdowns
- 137 x12 x4

Rope Pushdowns
- 137 x12 x3

Seated Dumbbell Press
- 75 x12
- 60 x12
- 50 x12

Cable Bent Over Lateral Raises
- 50 x12 x3

Cable Flyes
- 50 x20 x3

Calories Burned:

Workout burn: ~350–400 kcal
Steps walked: 27,000 (~1,200–1,400 kcal burn)

Current Stats

Weight: 205 lbs
Height: 6’0”
Estimated Body Fat: 8–10%

Closing Thoughts

Keto isn’t easy—but it’s worth it. You trade the short-term hit of carbs for long-term control over energy, mood, and metabolism. You don’t need superhuman genetics. Just discipline, honesty, and consistency. That’s the 180 Protocol. That’s Iron Resilience.

See you in the next update—stay strong, stay sharp.

6 Unbreakable Nutrition Rules for Fat Loss and Mental Discipline

Posted on May 4, 2025 by Iron Resilience

6 Unbreakable Nutrition Rules for Fat Loss and Mental Discipline

Intro: I went from 276 lbs and obese to 205 lbs at 10% body fat. No gimmicks — just discipline, real food, and consistency. I cut carbs from grains and sugar, focused on healthy fats and protein, tracked every calorie, fasted, hit my step goals daily, and lifted weights 4–7 days a week (currently 6).

1. Track Every Bite and Sip

Log every portion of food and drink — even tiny amounts like a teaspoon of milk.

If it’s not oxygen or zero calories, it counts.

Use a food scale for accuracy.

Be honest — even the “small stuff” adds up.

2. Set Calories at Base Maintenance

Only set your calorie goal at base maintenance (not including exercise).

This gives you full control to add or subtract based on daily activity.

3. Track Your Steps and Activity

Wear a step tracker or fitness watch every day.

At night, log:

Total calories burned from your step tracker.
Any extra activity (e.g., “15 minutes biking”).

4. Stay Within Your Calorie Budget

Track everything daily, no exceptions.

Once you hit your calories for the day:

Stop eating or
Do more activity to “earn” a little more food.

No negotiations. Hunger or cravings don’t change the math.

5. Understand the Consequences of “Just a Little”

Even “just a little” cake, chips, or fast food:

Has no nutritional benefit (only taste).
Causes blood sugar spikes and fat gain.

Junk food is high calorie and low nutrition — it sets you back for almost no reward.

6. Change How You View Food

See food as fuel, not comfort or entertainment.

Prioritize:

Macros (protein, carbs, fats)
Micronutrients (vitamins, minerals)
Satiety (how filling it is)

Flavor can still be enjoyed by modifying recipes, but the mindset must stay locked on fuel, not indulgence.

Summary: Fat loss isn’t complicated — it’s just hard. Discipline, honesty, and consistency will always beat hacks and shortcuts. Stick to these six rules and watch your body and mindset change.