Category Archives: Mindset/Philosophy

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

How I Eat

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How I Eat

I follow a disciplined way of eating that’s evolved over time — not from trends or fads, but through lived experience, experimentation, and necessity. My approach is grounded in simplicity, self-control, and function. I don’t eat for pleasure or social ritual. I eat to fuel training, sharpen mental clarity, regulate blood sugar, and maintain lean muscle mass without constantly battling cravings or energy crashes.

Foundations of My Diet

Most of what I eat is whole, unprocessed, and nutrient-dense. I stay away from grains, sugars, seed oils, and ultra-processed foods. I don’t eat fruits or starchy vegetables, and I don’t snack recreationally. My meals are built around:

  • Meat: beef, pork, chicken, turkey, sausage, ground meat, fish, bacon, weiners, and burger patties.
  • Eggs and cheese: nutrient-dense, complete proteins that also provide healthy fats.
  • Fats: butter, coconut, and sometimes dairy fats — clean sources of fuel that support energy and hormone function.
  • Nuts and seeds: almonds, pecans, peanut butter, milled flaxseed — used sparingly and strategically.
  • Minimal vegetables: spinach, mushrooms, onions, or bell peppers — enough to aid digestion and provide fiber.
  • Drinks: unsweetened almond milk and black coffee.
  • Supplements: whey protein when macros call for it, vitamin C tablets on occasion, and generous use of Himalayan pink salt for electrolytes.

This way of eating isn’t restrictive to me. It’s a system that creates freedom — freedom from cravings, energy dips, and constant thinking about food.

Blood Sugar Control

I’m hypoglycemic. That means my blood sugar used to swing unpredictably — I’d get shaky, irritable, unfocused. Carbohydrates, even in moderate amounts, made this worse. By eliminating sugar and starches and eating high-fat, high-protein meals, I keep my blood sugar stable all day. No spikes, no crashes. My energy is calm and consistent, whether I’ve just eaten or haven’t eaten for 18 hours.

Fat and protein digest slower, don’t trigger insulin spikes, and keep me fuller longer. That’s why this diet works so well for me — it keeps my physiology on an even keel.

Fasting and Meal Flexibility

Some days I eat one meal. Other days, two to four depending on my training and hunger levels. I fast often, both for clarity and for practicality. I’m not bound by a clock or food schedule — I eat when I’ve earned it or when my body needs it.

A couple of times a week, I’ll do a clean refeed. Still strict keto, just higher calories. This helps refill glycogen stores, support recovery, and prevent the metabolic slowdown that can come with long-term deficits. It’s not a cheat. It’s a strategy.

Sparingly Snacking With Purpose

I don’t snack casually. If I do, it’s after a light meal and a hard gym session, when I’ve got a full day of work ahead and a few hours before I’ll be able to eat again. Even then, I keep it clean and minimal — enough to function, not enough to put me in a surplus. It’s always strategic, never impulsive.

Hunger and Leanness

Most of the time, I run a calorie deficit — around 500 to 800 calories below maintenance. It keeps me lean. Yes, I feel hungry sometimes, but I see that as a signal I’m on track, not a problem to solve. I don’t respond to every hunger pang. I let them pass. Hunger sharpens me. It reminds me I’m in control.

This approach helps me avoid overeating because I’m never chasing blood sugar spikes. I don’t use food for comfort. I use it as fuel. That mindset shift is everything.

This is how I eat. It’s not a recommendation or a prescription. It’s just what works for me — a method built on discipline, observation, and years of fine-tuning. It keeps me clear, lean, and focused. No fluff. No noise. Just fuel.

From Soft to Steel: The Iron Resilience Way

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From Soft to Steel: The Iron Resilience Way

By Jon Stone

I dropped 71 lbs over two years. Nothing dramatic. Just stayed the course.

Served a few years in the military. Made it to Corporal. Did the job, handled the pressure.

Worked security. Went through university and college. Traveled Asia, lived in Vietnam for a bit. Tried out for the French Foreign Legion—didn’t get selected. Moved on.

Never cared for sugar, smut, or fast food. Wasn’t into screens or scrolling. But there were times I drifted off-mission. Didn’t stay there. Got back to the work. Always did.

Been training for endurance, strength, and hypertrophy for 11 years now. Long enough that it’s not a “thing” I do—it’s who I am.

Mission Comes First

Most people are wired for comfort. It’s sold to them in every form: food, entertainment, soft beliefs. You don’t need more of that. You need direction. A mission. Something solid that doesn’t move when life shakes you.

You Don’t Have to Play Along

If you’ve always felt like you don’t quite fit, good. That instinct is right. You’re not broken. You’re built for something different—quieter, sharper, more focused. You don’t need the spotlight. You just need a reason to keep going.

The Work is the Point

I don’t train to post it. I train because this is how I stay sharp. It keeps the edge on. Keto. Miles on foot. Heavy compound lifts. You keep stacking good reps, you stay dialed in. Simple formula. Not easy—but simple.

Build, Don’t Beg

I’ve worked systems. Built for other people. Learned enough to know it’s better to own your grind. Even if it’s small, even if no one sees it, it’s yours. That’s where strength lives.

The Past Doesn’t Define You

You’ve taken hits. So have I. The point isn’t the hit. It’s how you get your feet back under you and keep moving forward. No story. No pity. Just action.

This Is Iron Resilience

This isn’t some redemption arc. This is a blueprint for men who’ve had enough of being average. The quiet ones. The focused ones. The ones building while everyone else is distracted.

If that’s you—get to work. Your story won’t write itself.

—Jon Stone

THE PRICE OF FREEDOM

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THE PRICE OF FREEDOM

  1. Cut Ruthlessly
    Eliminate distractions—people, things, habits. If it doesn’t build you, it breaks you. Minimalism isn’t a trend—it’s a weapon.
  2. Delay Gratification
    Live spartan now to live elite later. Sew your jeans, skip the upgrades, build the foundation. Discipline now = freedom later.
  3. Jobs Don’t Set You Free
    A paycheck is a leash if it owns your time. Build something of your own or stay trapped in the cycle of comfort and decay.

Give All. Get All.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

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

4 Ways to Be a Top Dog Without Being a Social Outcast

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4 Ways to Be a Top Dog Without Being a Social Outcast

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

1. Ignore Complainers. Build You, Inc.

Complainers will chase you down just to remind you how hard their life is. Don’t argue. Don’t fix them. Just outwork them.
While they post excuses, you post results.
You don’t owe them your energy — only your example.

2. Never Debate People Who Hate Winning

You won’t convert the untrainable. Arguing with people who worship victimhood just drags you down to their level.
Don’t try to change their mind. Change your life. Then let them choke on the silence.

3. Kill the Noise. All of It.

TV, news, social media — 99% of it is fear, outrage, and garbage.
Want to stand out? Turn it off.
Do your work. Build your world. Tune back in when you’ve built something worth broadcasting.

4. Stay Sharp, Stay Human

Being dominant doesn’t mean being disconnected. Respect people who earn it. Cut off those who drain it.
Be a savage, but don’t be a psycho. Lead. Don’t just bark.

IRON RESILIENCE LINKS

COMING SOON:

Iron Resilience: Reforging the Modern Man
A brutal guide to ketogenic bodybuilding, warrior discipline, and thriving as a primitive man in a world gone soft.

Earn Respect, Don’t Chase It

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Earn Respect, Don’t Chase It

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

“Respect is what the little ghetto kids talk about before they steal your coat and your shoes.” – Chael Sonnen

Respect isn’t something you beg for. If you have to ask for it, you don’t deserve it. Instead of chasing respect, focus on building something worth respecting. Let your actions speak louder than words. The truth? Respect starts in your mind. Get your mindset right and the rest will follow. Don’t waste time complaining about not getting respect. It’s simple: take action, stop whining, and the respect will come.

And here’s the kicker — no one owes you anything. Stop waiting for someone to give you an opportunity. If you see one, take it. Losers wait to be handed something, winners go out and grab it.

3 Ways to Earn Real Respect

1. Be consistent

Do what you say you will, every time. Consistency builds trust, and trust earns respect. It’s that simple.

2. Handle pressure

When others fold under pressure, you stand firm. Keep your cool and keep moving forward — that’s what gets respect.

3. Respect yourself

If you don’t respect your time, body, and energy, no one else will. Start with self-respect, and the rest will follow.

3 Ways to Lose Respect Fast

1. Chasing validation

Stop trying to get others to approve of you. Chasing validation screams insecurity. People can see through that.

2. Saying one thing, doing another

Your word is your bond. If you can’t back up what you say, your respect level drops fast.

3. Avoiding conflict to be liked

Trying to please everyone will get you nowhere. Speak your truth, even if it’s uncomfortable. People will respect you more for it.

Summary

Respect doesn’t come from begging, whining, or trying to please others. It comes from being consistent, handling pressure, and respecting yourself. Build something worth respecting, and the rest will follow. Let your actions speak louder than anything else. It all starts with your mindset — fix that, and everything else falls into place.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

IRON RESILIENCE: THE RPT TRAINING PLAN FOR MEN WHO WORK

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IRON RESILIENCE: THE RPT TRAINING PLAN FOR MEN WHO WORK

You work long hours. You don’t have time for fluff. You want to be strong, lean, and unstoppable — without sacrificing your mission.

This is the plan for working men who grind all day, but still demand results.

THE PHILOSOPHY

  • Compound lifts.
  • Reverse Pyramid Training (RPT).
  • Minimal time. Maximum muscle.
  • Zero fluff. All grit.
  • Keto-fueled discipline.

TRAINING STRUCTURE OPTIONS

Option A: Full Body 2–3x/Week

  • Days: Mon/Wed/Fri or Tue/Thu/Sat
  • Duration: 45 min max
  • Goal: Train every muscle, every session, with intensity.

Option B: Upper/Lower 4x/Week

  • Mon: Upper A
  • Tue: Lower A
  • Thu: Upper B
  • Fri: Lower B

Duration: 30–45 min
Goal: Split focus, high recovery, continuous progress.

THE WORKOUTS

FULL BODY A

  1. Incline Barbell Press – 3 sets RPT
  2. Weighted Pull-Ups – 3 sets RPT
  3. Back Squat – 3 sets RPT
  4. Overhead Press – 3 sets RPT
  5. Barbell Curl – 3 sets RPT
  6. Skull Crushers or Weighted Dips – 3 sets RPT
  7. Standing Calf Raise – 3 sets (10–15 reps)
  8. Hanging Leg Raises or Weighted Planks – 3 sets

FULL BODY B

  1. Flat Barbell Press or Weighted Dips – 3 sets RPT
  2. Deadlifts (or Romanian Deadlifts) – 3 sets RPT
  3. Front Squats or Bulgarian Split Squats – 3 sets RPT
  4. Dumbbell Lateral Raises (heavy) – 3 sets (8–12 reps)
  5. Close-Grip Chin-Ups or Dumbbell Curls – 3 sets RPT
  6. Overhead Dumbbell Extensions – 3 sets RPT
  7. Seated Calf Raise – 3 sets (15–20 reps)
  8. Cable Crunches or Ab Wheel – 3 sets

UPPER A

  1. Incline Bench Press – 3 sets RPT
  2. Weighted Pull-Ups – 3 sets RPT
  3. Overhead Press – 3 sets RPT
  4. Barbell Curl – 3 sets RPT
  5. Skull Crushers or Close-Grip Bench – 3 sets RPT
  6. Face Pulls – 3 sets (12–15 reps)

LOWER A

  1. Back Squat – 3 sets RPT
  2. Romanian Deadlifts – 3 sets RPT
  3. Walking Lunges – 2 heavy sets
  4. Standing Calf Raise – 3 sets
  5. Weighted Decline Sit-Ups or Hanging Leg Raises – 3 sets

UPPER B

  1. Flat Press or Weighted Dips – 3 sets RPT
  2. Barbell Row or T-Bar Row – 3 sets RPT
  3. Dumbbell Lateral Raises – 3 sets (10–15 reps)
  4. Incline DB Curl or Hammer Curl – 3 sets RPT
  5. Overhead DB Extension or CG Bench – 3 sets RPT
  6. Shrugs – 3 sets (heavy)

LOWER B

  1. Front Squat or Bulgarian Split Squat – 3 sets RPT
  2. Deadlift or Trap Bar Deadlift – 3 sets RPT
  3. Seated Calf Raise – 3 sets
  4. Farmer’s Walk (grip + forearms) – 2 sets
  5. Ab Wheel or Weighted Planks – 3 sets

REVERSE PYRAMID TRAINING (RPT) FORMAT

  • Set 1: 4–6 reps (heaviest)
  • Set 2: –10% weight, 6–8 reps
  • Set 3: –10% again, 8–10 reps
  • Rest: 2–3 minutes between sets
  • Progression: Add weight when you hit top of the rep range across all sets

OPTIONAL CARDIO & CONDITIONING

  • EMOM Burpee Rounds: 5 rounds with 5–15 lb dumbbells, max reps every minute on the minute
  • Stationary Bike: 20–40 minutes moderate pace
  • Daily Walking: 10,000–15,000 steps per day if possible

Bodyweight & Sandbag Training (Home or Travel)

  • Push-Ups (volume challenges)
  • Chin-Ups (tree branches, bars, etc.)
  • Sandbag Shouldering, Carries, Presses
  • Bulgarian Split Squats, Step-Ups
  • Planks, Ab Wheel, Hanging Leg Raises

IRON RESILIENCE KETO PROTOCOL

Pre-Workout Coffee Protocol

  • Coffee with butter, almond milk, Sugar Twin, pink salt, and electrolytes
  • OR black coffee + pink salt + electrolytes
  • Optional: Bone broth or zero-cal Powerade/Gatorade for sodium

Intra-Workout

  • Bone broth or zero-cal electrolyte drinks
  • Electrolyte tablets or salt + water

Post-Workout Meal Options

  • Egg & Veg Power Bowl: 3–4 eggs, mushrooms, onions, bell peppers in butter
  • Greek Yogurt Muscle Bowl: Greek yogurt + peanut butter + cinnamon + Sugar Twin
  • Beef Bowl: 6 oz ground beef + veggies sautéed in butter
  • Keto Shake & Nuts: Whey or collagen, almond milk, peanut butter, nuts

IRON RESILIENCE LINKS

IRON RESILIENCE CREED

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

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics
Download the Iron Resilience RPT + Keto Plan PDF:
Click here to view/download

IRON RESILIENCE: The Blueprint for Reforging the Modern Man – Coming August 1st

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IRON RESILIENCE: The Blueprint for Reforging the Modern Man – Coming August 1st

By Jon Stone

Most men today are drifting—physically weak, mentally scattered, spiritually numb.

I’ve been there. I lived it in stages:

  • Age 18: 245 lbs — overweight, undisciplined, and headed nowhere fast.
  • Age 24: 155 lbs — skinny-fat, malnourished, with no muscle or strength.
  • Age 28: 175 lbs — lean, but still small, directionless, and mentally flat.
  • Age 30: Rock bottom — back to 276 lbs, obese again, physically and spiritually broken.
  • Age 34 (Today — My Birthday): 205 lbs at 8–10% body fat. Strong, focused, dangerous again. From barely benching 95 lbs to pressing 285 lbs for 2 reps.

This isn’t just fitness. It’s resurrection.

Iron Resilience: A Blueprint for Reforging the Modern Man is a manual for the man who refuses to stay broken. It’s part story, part strategy—a system built from real scars and tested through war, not comfort.

This book isn’t a pitch. It’s a call to arms.

  • The full story behind my body and mindset transformation
  • Training, nutrition, and lifestyle broken down by phase (from obese to skinny-fat to lean and powerful)
  • My evolution in mindset, faith, and identity as a man
  • The Iron Resilience code: Christian masculine principles, unapologetic discipline, and purpose

Launch Date: August 1st, 2025.

If you’ve ever felt weak, lost, or angry at the man in the mirror—this is your blueprint.

Previews, sample chapters, and exclusive tools coming soon. Stay locked in.

Follow & Connect:

Contact Me:

Discipline, not genetics.

— Jon Stone
Founder, Iron Resilience