Is Peanut Butter Good for Cutting Weight?

Posted on May 19, 2025 by Iron Resilience

Is Peanut Butter Good for Cutting Weight?

By Jon Stone | Iron Resilience

Peanut butter is one of those foods that gets thrown around in cutting diets like it’s a magic bullet. Some claim it keeps you full, others act like it’s diet kryptonite. The truth, as always, lies in discipline, intent, and how dialed in your protocol is.

Peanut Butter: The Good, the Bad, and the Fat

The Pros:

High in fat, moderate in protein
Low in carbs (if you buy natural, no-sugar versions)
Decent micronutrient profile—magnesium, potassium, vitamin E
Helps kill cravings if used tactically

The Cons:

Extremely calorie-dense: 2 tablespoons = ~200 calories
Low protein-to-calorie ratio—not ideal for muscle retention during a deficit
Easy to overeat, especially when you’re deep in a cut
Many commercial versions are filled with sugar and trash oils

For the average guy? Peanut butter is fine in moderation.
For a serious cut? It’s a side character—not the hero.

Iron Resilience Protocol Reality Check

I’m on an extreme cut right now. I’m maintaining 250g of protein and 180–200g of fat per day while creating a 5,000-calorie daily deficit. I’m walking over 25,000 steps a day, training with high output, and my food is weighed, tracked, and planned with intent.

Peanut butter might make an appearance—but it doesn’t lead the charge. Steak, eggs, Greek yogurt, ground beef, sausages, and custom keto desserts get the job done better.

That said, for taste and variety, I built a few spreads that hit my macros clean.

High-Protein Peanut Butter-Style Spread

Macros (per 50g):
300 calories
20g protein
24g fat
3g net carbs

Ingredients:

2 tbsp natural peanut butter (32g)
1 scoop whey isolate (~30g)
1 tbsp melted margarine or coconut oil (15g)
1–2 tbsp unsweetened almond milk
Dash of salt and cinnamon (optional)
Stevia or erythritol to taste

Instructions:

Mix peanut butter and melted margarine.
Stir in whey isolate slowly.
Add almond milk for texture.
Season to taste.
Store in fridge up to 5 days.

Use it on keto pancakes, with eggs, or frozen into molds for a fat bomb boost.

Zero-Peanut Butter Anabolic Keto Spread

Macros (per 50g):
~280 calories
~25g protein
~21g fat
1–2g net carbs

Ingredients:

1 scoop whey isolate (30g)
1 tbsp margarine or coconut oil
2 tbsp Greek yogurt or cottage cheese
1–2 tbsp almond milk
Salt, sweetener, and cinnamon (optional)

Instructions:

Melt margarine and mix with yogurt or cottage cheese.
Add whey isolate and almond milk—stir until creamy.
Sweeten and spice to taste.
Chill and store cold.

This is a clean fat-and-protein bomb that fits any deep cut. Add flaxseed, crushed nuts, or cocoa powder to customize the flavor without wrecking your deficit.

Final Word

Peanut butter isn’t evil. But it’s not a cornerstone food during a serious cut.
If you’re the type of man who’s cutting on war footing—no cheat meals, no margin for error—then peanut butter is just another tool. Respect the macros, weigh every gram, and don’t lie to yourself about portion size.

You want results? Then treat every bite like it’s part of a mission.
Track it. Earn it. Dominate the day.

Stay hard. Stay disciplined.
—Jon Stone | Iron Resilience

Why You Shouldn’t Take Fitness Advice from Obese People

Posted on May 19, 2025 by Iron Resilience

Why You Shouldn’t Take Fitness Advice from Obese People

by Jon Stone | Iron Resilience

We live in strange times. Overweight people hand out diet tips to shredded lifters. Obese keyboard warriors play coach to men with abs, grit, and results. People who haven’t seen their jawline in years crown themselves “fitness experts.”

Here’s the hard truth:
If you’re healthy, disciplined, or already walking the walk—you don’t owe these people your attention.

The Body Doesn’t Lie

You wouldn’t take money advice from someone broke. You wouldn’t learn mental toughness from someone who gave up.

So why take health advice from someone who doesn’t follow their own?

Words are cheap. Results are real.
You can talk about macros and workouts all day—but if you’re not living it, you’re not qualified to teach it. Plain and simple.

In this world, the only thing that earns respect is proof. Not opinions, not intentions. Your body is the evidence. Your routine is the resume. You either show up or you don’t.

Why Do Obese People Give Fitness Advice?

1. Ego Protection

Giving advice helps them feel involved in the fitness world without doing the hard part. It’s roleplay. Makes the ego feel safe while the body stays soft.

2. Fantasy Coaching

They live online, watching YouTube and reading Reddit—thinking that makes them a coach. But knowing theory and living it are two different things.

3. Backwards Culture

We flipped the script. Now, telling someone to earn respect through discipline is called toxic, and making excuses is called brave. That’s not strength. That’s cowardice dressed as kindness.

Are There Exceptions?

Sure—but don’t get it twisted.

Respect the message, but always verify the messenger.
If someone’s not applying the advice and not getting results, why would you listen? Especially if you’re already healthier than them?

The body doesn’t lie. Results are the only credential that matters.

Backed by Science: Not Just Opinion

Here’s what the research says:

Appearance Affects Credibility:
People trust diet advice more from professionals who look fit.
Source: The Guardian
Many Obese People Misjudge Their Health:
Almost half of overweight women think they’re in “good health” despite the risks.
Study Link
Knowing Isn’t Doing:
Just because someone knows they’re overweight doesn’t mean they’re doing anything about it.
Study Link
People Follow Advice When It Matches the Messenger:
Patients take advice more seriously when it comes from someone who actually lives it.
Study Link
Bias Toward Fit Coaches Isn’t Just Prejudice—It’s Pattern Recognition:
Obese people are seen as lacking discipline for a reason—it’s often true.
Study Link

Final Word

Look—this isn’t about shaming. It’s about standards.

You don’t need to take advice from someone whose results don’t back it up. Respect the grind. Ignore the noise.

And remember:

Your body is your proof.
Your output is your voice.
Lead by example—stay lean, stay locked in, stay unshakable.

— Jon Stone
Iron Resilience

Why I Chose Keto—and Why Sugar Addicts Hate That

Posted on May 19, 2025 by Iron Resilience

Why I Chose Keto—and Why Sugar Addicts Hate That

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

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

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

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

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

Sugary Drinks: Liquid Fat Storage

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

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

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

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

Weston A. Price Warned Us Nearly 100 Years Ago

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

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

The Keto Difference

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

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

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

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

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

Posted on May 18, 2025 by Iron Resilience

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

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

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

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

Caffeine — The Classic Powerhouse

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

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

Nicotine Pouches or Gum — The Underrated Weapon

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

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

Ephedrine and Pseudoephedrine — The Old School Boost

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

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

Adaptogens and Nootropics — The Mental Armor

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

How to Stack Them for Maximum Effect

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

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

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

Final Warning: Don’t Chase Speed

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

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

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

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

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

Shredded Over Size: The Iron Resilience Standard

Posted on May 18, 2025 by Iron Resilience

Shredded Over Size: The Iron Resilience Standard

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

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

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

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

The Powerlifter Bubble

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

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

Not all of them, sure. But enough.

Two Different Roads

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

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

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

Both work hard. Only one lives hard.

Why Size Matters to Some Women More Than Leanness

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

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

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

The Shredded Aesthetic Protocol

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

Sample Meals

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

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

Training: Push Pull Legs – 6 days per week

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

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

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

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

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

The Dirty Bulk Big Boy Setup

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

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

Sample Meals

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

Training: 4-Day Westside Split

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

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

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

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

Cardio: 15k steps minimum on active days

What Do You Want to Be?

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

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

Get lean. Get dry. Get real.

That’s Iron Resilience.

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

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

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

Posted on May 17, 2025 by Iron Resilience

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

by Jon Stone

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

Greek Yogurt vs Cottage Cheese

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

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

Peanut Butter vs Butter

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

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

Why These Swaps Matter

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

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

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

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

How a Top Dog Eats: Fueling High Physical Output

Posted on May 17, 2025 by Iron Resilience

How a Top Dog Eats: Fueling High Physical Output

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

Meals and Foods

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

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

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

In coffee
6 butter packets

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

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

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

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

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

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

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

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

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

Jon Stone
Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE TRAINING LOG — MAY 17, 2025

Posted on May 17, 2025 by Iron Resilience

IRON RESILIENCE TRAINING LOG — MAY 17, 2025

by Jon Stone

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

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

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

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

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

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

Nothing fancy. Just work.

YESTERDAY’S PULL DAY

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

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

THURSDAY’S PUSH DAY

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

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

FINAL THOUGHTS

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

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

I’m not perfect — just consistent.

Trained fasted, ate clean, kept my mind clear.

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

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

— Jon Stone

Founder, ironresilience.net
Discipline, Not Genetics

IRON RESILIENCE LINKS

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

How I Eat

Posted on May 13, 2025 by Iron Resilience

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.

High-Protein Keto Cookies (25g Protein Each)

Posted on May 13, 2025 by Iron Resilience

High-Protein Keto Cookies (25g Protein Each)

These simple, high-protein keto cookies are easy to make and great for anyone following a low-carb or ketogenic diet. Each cookie has about 25 grams of protein, with healthy fats and minimal carbs. No sugar, no flour — just straightforward ingredients you can trust.

Watch the Recipe:

Ingredients (Makes 5 Cookies):

2 scoops chocolate whey isolate (~60g)
2 tbsp almond flour
1 tbsp milled flaxseed
1 tbsp natural peanut butter
1 tbsp melted coconut oil or butter
1 tbsp chopped almonds
1 tbsp unsweetened coconut (optional)
1/2 tsp cinnamon (optional)
1–2 tbsp water or almond milk (as needed to form dough)

Instructions:

Preheat your oven to 350°F (175°C).
In a mixing bowl, combine all dry ingredients.
Add peanut butter and melted oil. Stir until it starts to come together.
Slowly add water or almond milk until a thick, moldable dough forms.
Shape into 5 cookies on a baking sheet lined with parchment. Flatten slightly.
Bake for 8–10 minutes or until edges are lightly golden.
Let cool completely before handling — they’ll firm up as they cool.

Macros (Approx. Per Cookie):

Calories: ~175
Protein: ~25g
Fat: ~10g
Net Carbs: ~2g

Great as a post-workout snack or a quick on-the-go bite when you need something simple and filling.