Category Archives: Fasted Training

Discipline Over Dopamine: Why Fun is the Enemy and Dirty Bulking is a Lie

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Discipline Over Dopamine: Why Fun is the Enemy and Dirty Bulking is a Lie

By Jon Stone | Iron Resilience

The Dirty Truth

You don’t need motivation. You need a mirror and the balls to admit you’ve been soft. The fitness world is full of dopamine-chasing cowards looking for hacks, shortcuts, and comfort. If it’s fun and easy, it’s probably useless. Results come from pain, boredom, and sacrifice.

You think discipline is waking up at 6 AM for a jog with a podcast and protein bar? That’s lifestyle fluff. Real discipline is forcing down another plate of dry steak and eggs when you’re already full, walking an hour on empty just to get to the gym, and lifting until your joints scream. Not because you love it. Because you demand results.

Hard Work is Not Meant to Feel Good

Eating clean sucks. Being in a deficit is draining. Lifting heavy when you’re already sore is torture. But the work gets done anyway.

No one said this was supposed to feel good. It’s supposed to feel like war.

Fun is for the weak. Discipline is doing what you hate like it means nothing.

Shoving down your cravings, shutting off your comfort reflex, brushing your teeth, walking your steps, showering when you’re dead tired, and still hitting the iron with intention. That’s what separates the disciplined from the delusional.

Dirty Bulking is the Coward’s Escape

Let’s talk about the lie everyone loves: “I’m bulking.”

Translation? You’re binge-eating garbage and telling yourself it’s muscle.

Dirty bulking is easy. Shovel food down, lift a bit, and pretend it’s all going to turn into gains. You’ll cut later, right?

Too bad reality doesn’t play along. Six months of that behavior leads to 2–3 years of struggle. You’re not bulking. You’re running. And now you need a search party to find your dick and balls under the fat.

What you call a “bulk phase” is just your addiction to dopamine disguised as strategy.

The Cost of Delusion

You bulked your way out of discipline.
You buried your hunger cues.
You inflated your ego with every bite.

And now you’re left with man tits, low energy, and a wardrobe full of lies.

Cutting through that mess takes real suffering. You don’t just undo months of comfort with a few weeks of salads and cardio. This is where 99% quit. They wanted results, not reality.

But you? If you’re still here, you’re not them.

Fun is a Trap

Comfort is the great lie of our time. People think if you love your workouts, if you enjoy every bite, if your training is always engaging, then you’re doing it right.

No. You’re doing it easy.

The right way is often repetitive. Monotonous. Brutal. Real training is showing up when you don’t want to. Real dieting is saying no when everything in you screams yes. And real life? It’s what you build when you stop chasing pleasure and start living with purpose.

No Shortcut Lasts Forever

People will try every shortcut in the book—keto, fasting, carb cycling, pills, powders, even injections. And some of them work. Temporarily.

But it all circles back to diet and exercise.

If you want to make it a lifestyle, not a phase, you’ll have to accept the truth: discipline over dopamine, consistency over excitement, and effort over ease. No matter what you take or try, real results still demand real work.

The Biggest Flex

The biggest flex isn’t your PR. It isn’t your abs. It isn’t your follower count.

The biggest flex is maintaining your physical youth while watching everyone else around you get old.

While they slump into chairs and sugar comas, you’re out walking laps in the heat with a gallon jug and a steel spine. While they reminisce about their prime, you’re living it—again and again.

This is the power of discipline. This is the reward for the pain. You didn’t lose time. You reclaimed it.

The Iron Resilience Way

We don’t dirty bulk. We don’t binge and blame.

We eat with intention, even if the food tastes like cardboard.
We train through pain, fatigue, and boredom.
We walk with blisters. We lift with fury. We rest just enough to go again.

We don’t chase dopamine. We chase discipline.

Iron Resilience isn’t about aesthetics. It’s about identity.

You become who you are by walking through the fire, not around it.

Stop Bulking. Start Becoming.

Burn the bulking phase. Build the war path.

Stop lying to yourself. Start living by code.

Results cost pain. Pay in full.

Bonus Points from the Field

As much as I believe in balance and not cutting out entire food groups, there are certain things I personally avoid entirely—never “in moderation.”

  1. Palm oil & refined oils — Never in my kitchen. Restaurants might use them, and that’s fine once in a while. But not at home.
  2. Instant noodles — Maggi, ramen, etc. Not food. Just addiction.
  3. Cheese, peanut butter, yogurt, most dairy, nuts, and butter — These make me soft, bloated, and sluggish. Out. (I only use these in moderation and where my calorie intake is high enough to support my metabolism and activity, but I don’t recommend it for everyone—especially since I’m doing keto.)
  4. Sugar, processed grains, processed foods, fast foods, and junk — They’re poison for performance and longevity.
  5. Seed oils — Avoid these inflammatory nightmares whenever possible.

Real Talk on Lifestyle

Switch your diet to strictly eating whole foods and watch what happens — not just to your weight but to your energy levels.

Unpopular opinion: Buying groceries is not cheaper than eating out when you’re a single person. But the point isn’t cost. It’s control.

I hate talking about weight loss with some people. Everyone’s body is different, sure—but some suggestions are insane. Let’s just get real for a second:

You can’t just eat whatever you want after 30.

Kids are naturally active — playing outside, running, standing, burning sugar fast. Adults aren’t. Jobs and lifestyle trap you in sitting patterns, and the sugar just settles. Nearly all American food is sugar-laced trash, slowly killing most people.

When Monday comes, most people are already making excuses.

You’re not most people.

You don’t wait for motivation. You build momentum.
You don’t chase comfort. You chase progress.

This week, show yourself what discipline really looks like.

Get up. Lock in. Move.

The Best “Weight Loss Drugs” on the Market

  • 10k steps a day
  • No alcohol
  • Restful sleep
  • Whole foods only
  • Weight training
  • High protein diet
  • Stress management

Don’t do cardio to lose weight. Do cardio to increase energy, sharpen your mind, and level up your life.

If you want real results, embrace the hard path. The easy road is full of lies. Discipline is your weapon. Use it.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

The Standard American Diet vs. Iron Resilience: A Data-Driven Comparison

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The Standard American Diet vs. Iron Resilience: A Data-Driven Comparison

By Jon Stone | Iron Resilience

The Standard American Diet (SAD) isn’t just unhealthy—it’s anti-performance. Its effects on health, physique, and discipline are measurable, well-documented, and directly opposed to the Iron Resilience way of eating and training. Here’s a fact-based comparison of SAD versus the Iron Resilience protocol during a structured cutting phase.

1. Daily Caloric Intake & Macros

Category Standard American Diet (SAD) Iron Resilience Protocol (High-Intensity Day)
Calories/day ~2,700 kcal (USDA average) ~3,681 kcal
Protein ~70g/day (12–15%) 302g/day (33%)
Fat ~115g/day (35–40%) 252g/day (62%)
Carbohydrates ~340g/day (50–60%) 43g/day (mostly fiber and dairy sugar) (5%)
Caloric Deficit Often in surplus 500–1,000 kcal deficit with strategic refeeds

SAD Insight: The average American diet is carbohydrate-heavy with moderate fat and low protein, contributing to metabolic dysfunction and excess fat storage.
Iron Resilience: Prioritizes very high protein to preserve and build lean mass, very high fat to support hormonal health and energy, and very low carbs to promote fat oxidation. Despite higher calories, a controlled deficit is maintained by elevated energy expenditure.

2. Food Sources

Typical Iron Resilience Foods Include:

  • Pork (large fried pork chops, ground pork, pork fat, pork rinds)
  • Chicken (all parts, especially skin-on, bone-in)
  • Seafood (shrimp, trout, salmon)
  • Organ meats (calf liver)
  • Bacon, sausages, hot dogs, pepperoni sticks, hamburger patties
  • Dairy (cheese, Greek yogurt)
  • Nuts (almonds)
  • Vegetables (spinach, bell peppers, onions, avocados)
  • Coffee
  • Cooking fats like butter and animal fat

Breakfast Example:
Whey protein, Greek yogurt, natural peanut butter, ground flaxseed, almond milk, Himalayan pink salt

Lunch Example:
375g chicken breast (skin and bone-in)

3. Physical Activity & Energy Output

Category Standard American Male Iron Resilience Protocol (High-Intensity Day)
Steps/day ~5,000 (NIH average) 35,000 steps
Training Low intensity or inconsistent 1 hour of weightlifting and core training
Deficit Caloric surplus or maintenance 500–1,000 kcal deficit (with periodic refeeds)

SAD Impact: Most adults fail to meet minimum physical activity recommendations, contributing to chronic disease.
Iron Resilience: Combines high daily steps with focused resistance training for optimal fat loss and muscle retention.

4. Summary

The Standard American Diet supports excess fat gain, insulin resistance, and poor body composition due to high carbs, low protein, and low activity.

The Iron Resilience protocol counters this with:

  • Very high protein intake (over 300g/day) to maintain and grow muscle.
  • High fat consumption (over 250g/day) for sustained energy and hormonal health.
  • Low carbohydrate intake (~40g/day), mostly from fiber and dairy sugar.
  • High physical activity (35,000 steps and 1+ hour lifting) to create a moderate caloric deficit (500–1,000 kcal/day) with planned refeeds to maintain metabolism.

This approach maximizes lean mass retention while aggressively reducing fat, all backed by nutrition science and real-world experience.

Frequently Asked Questions (FAQ)

Q: Is the Iron Resilience protocol a ketogenic diet?

A: Yes. It’s a targeted ketogenic diet designed to keep carbohydrate intake very low—around 40 to 50 grams per day—primarily from fibrous vegetables and dairy. The diet is high in fat (over 250 grams daily) from animal fats, nuts, butter, and cooking fats, which provides the main energy source. Protein intake is very high (300+ grams daily) to preserve and build muscle during a cutting phase with intense training. This combination supports fat burning and muscle retention while maintaining energy and performance.

Q: How does the Iron Resilience diet differ from the Standard American Diet?

A: The typical American diet is high in carbohydrates (around 340 grams per day), moderate in fat, and low in protein. This leads to excess fat gain and poor metabolic health. Iron Resilience flips this by prioritizing high protein, high fat, and very low carbs, paired with high physical activity to create a controlled calorie deficit and optimize body composition.

Q: What kind of foods do you eat on the Iron Resilience protocol?

A: Foods focus heavily on animal proteins and fats such as pork chops, chicken (all parts), seafood (shrimp, trout, salmon), organ meats (calf liver), bacon, sausages, cheese, and eggs. Vegetables like spinach, bell peppers, onions, and avocado provide fiber and micronutrients. Cooking fats include butter and animal fat. Coffee and nuts are also part of the diet.

Q: What does a typical high-intensity day look like?

A: An example high-intensity day involves:

  • 3,681 calories consisting of 302g protein, 252g fat, and 43g carbohydrates.
  • 35,000 steps of walking or movement.
  • 1 hour of weightlifting and core training.
  • A caloric deficit of 500 to 1,000 calories, depending on the day, with strategic refeed days to maintain metabolic health.

Build your body like it’s your last chance. Because it is.
Iron Resilience isn’t just a diet. It’s a declaration.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

Quick and Dirty Guide to Macros

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Quick and Dirty Guide to Macros

Remember these formulas:

Option 1 (High Carb):

  • Carbohydrates = 1.5 × bodyweight (in pounds) → grams per day
  • Protein = 1 × bodyweight → grams per day
  • Fill the remaining calories with fat

Option 2 (Keto):

  • Protein = 1 × bodyweight → grams per day
  • Fat = 1 × bodyweight → grams per day
  • Carbohydrates = Under 30g per day

Examples (200 lb person):

Keto Approach:

  • Protein: 200g
  • Fat: 200g
  • Carbs: Under 30g

Higher-Carb Approach:

  • Carbs: 300g (1.5 × 200)
  • Protein: 200g
  • Fat: Adjust based on total calorie needs

This version works better for low to moderate fat intake with moderate to high carbs.

Key Points:

  • Protein comes first. Always hit your protein target before worrying about anything else.
  • Pair protein with carbs or fats for proper absorption. Example meals:
    • Yogurt, oats, and whey
    • Banana with peanut butter
  • Space meals or snacks 4–6 hours apart.
  • Count calories, but prioritize protein. Once protein is locked in, fats and carbs can be adjusted based on energy needs and your goal (cut, bulk, recomp).

On Fasting:

Fasting works best for fat loss in obese, sedentary individuals. It’s not ideal for lean, active people trying to train hard. You can’t fast 16–20 hours a day and expect optimal performance unless you’re cramming in 3,000–4,000 calorie meals—which defeats the point. Fasting isn’t sustainable for performance-focused lifestyles. Use it sparingly, if at all.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

Power Breakfast: Salmon and Liver for Bodybuilders

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Power Breakfast: Salmon and Liver for Bodybuilders

If you’re serious about building a physique forged in iron and grit, your first meal sets the tone. Forget cereal and toast. At Iron Resilience, we start the day with something primal — salmon and liver.

@ironresilience

Why Salmon?

  • Complete Protein: 20–25g of high-quality protein per 100g to fuel muscle growth and repair.
  • Omega-3 Powerhouse: Reduces inflammation, enhances recovery, and supports fat metabolism.
  • Micronutrient-Rich: Loaded with B vitamins (especially B12), selenium, and potassium for energy and hormone support.

Why Liver?

  • Nature’s Multivitamin: Packed with vitamin A, iron, zinc, copper, and folate. Vital for testosterone and immune health.
  • Muscle Support: Contains 20g+ protein per 100g, depending on the source (beef, chicken, pork).
  • Mental Clarity & Drive: B12 and iron boost oxygen flow and brain performance.

Why Oats, Greek Yogurt, and “Fitness” Breakfasts Are Weak

  • Blood Sugar Spike: Oats and yogurt are carb-heavy and raise insulin, leading to energy crashes and hunger.
  • Low Nutrient Density: Compared to liver and fatty fish, they’re poor sources of bioavailable vitamins and minerals.
  • Poor Protein Quality: Yogurt protein is incomplete. Oats need pairing with other sources to even hit minimal anabolic thresholds.
  • Estrogenic Effects: Most “fitness yogurts” are processed, sweetened, and mimic dessert more than fuel — a metabolic trap.
  • Gut Disruption: Many people unknowingly react to oats or dairy, leading to bloating and suboptimal digestion.

Start your day with purpose. Not with corporate breakfast propaganda designed to keep you soft, sluggish, and dependent.

Perfect for Breakfast

  • High Satiety: Protein and fat combo keeps you full and focused for hours.
  • Zero Carb Spike: No insulin crash — perfect for keto, OMAD, or intermittent fasting protocols.
  • Nutrient Frontloading: Dominates your daily vitamin and mineral needs before 9 AM.

Iron Resilience Pro Tips

  • Add a fat source like grass-fed butter, egg yolks, or avocado to hit your macros.
  • Rotate liver types to balance your nutrient intake and avoid vitamin A overload.
  • Use lemon juice or vinegar when cooking liver — it boosts flavor and nutrient absorption.

Final Word

This isn’t your average breakfast. This is a warrior’s meal. Salmon and liver fuel a mindset of discipline, strength, and dominance. Eat like a savage, train like a machine, and build your legacy.

Iron Resilience isn’t about comfort. It’s about command. And it starts with what’s on your plate.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

Why People Give Me Advice at the Gym—Even When I’m 205 lbs with Abs

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Why People Give Me Advice at the Gym—Even When I’m 205 lbs with Abs

By Jon Stone | Iron Resilience

You ever notice how the most out-of-shape guys are the first to dish out training and diet advice?

You’re mid-set, headphones in, sweat dripping, muscles pumped. You’re 205 pounds with abs. Disciplined. Dialed in. Focused. And here comes some guy with a soft belly and soft mind telling you what he thinks you should be doing.

Why does this happen?

Because discipline exposes weakness.

Most people don’t want to get better—they want to feel better about not getting better. When they see someone like you—no shortcuts, no excuses, no fads—your results remind them of what they’ve been avoiding: pain, effort, structure, consistency.

So they project.
They advise.
They critique.
They poke holes in your routine, your diet, your methods—not because they want to help, but because they need to protect their ego.

It’s not about you.
It’s about them.

You’re a walking contradiction to their excuses.

You didn’t crash diet or hop on some influencer’s plan. You carved it out over years. You eat steak and eggs while they chase macro-balanced smoothies. You train like a masochist while they scroll through mobility reels. You walk 26,000 steps a day and lift like it matters. You live it.

And that terrifies people who only talk about it.

When you walk into a gym with purpose, the room shifts. People notice. Not just the results—but the energy. The no-bullshit presence. The eyes that say: I came here to suffer. That level of intensity reveals the frauds. It makes them uncomfortable.

So they try to shrink you back down.
With words.
With “tips.”
With passive-aggressive comments.

Let them.

You’re not here to be liked.
You’re here to be forged.

This is Iron Resilience.
Not plastic approval.
Not rubber-band advice.
Iron. Unbending. Unshaken.

And when someone smaller, softer, or lazier comes up to give you “advice,” just remember:
You’ve already won.
They just haven’t figured it out yet.

Why I’m a Caveman

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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

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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

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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

IRON RESILIENCE TRAINING LOG — MAY 17, 2025

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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

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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