Category Archives: Self-improvement

Lifestyle, Fitness, Dating, and Money Redpills For Young Guys 18-21 From Your “Older Brother”: Iron Resilience…

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Introduction

Hey guys, and maybe girls?, it’s Jon from Iron Resilience here, and I have to piss off some people some more to bring them back to reality. You see a lot of people think they got it all figured out, but they really don’t. Fortunately, if you’re young, but not dumb, I can save you some pain in the future. Here is a list of some redpills I wish I learned earlier in life. So here I am, the older brother you never had, to teach you some secrets that are not only obvious, but basically axiomatic.

Fitness Redpills

  1. You cannot out train, out roid, out supplement, or basically see the same level of results you will from a bad diet vs a good, and healthy balanced diet. That means no saturated fat, no refined sugars, and natural sugars in moderation. No binge eating. Fuel your body the right way, and the gains will follow.
  2. Real winners in fitness have patience, discipline, and only compare themselves to their past self. They are visualizing, and thinking positively about the future long term results. But more importantly they are working towards them. See consistent habits get results even when you only have 10-15 minutes. That goes for everything. A 25 minute workout isn’t as good as a 45 minute one, but it’s better than no workout. I don’t care about your excuses, or feelings: if you’re lazy or entitled you don’t deserve to succeed.
  3. Stick to the boring, but tried, proven, and tested methods. Compound lifts, calorie and macro tracking, and just focus on mastering the basics. Form, progressive overload, calorie deficit to lose weight and surplus to gain it. Everything else will fall into place.
  4. Less talking, more doing. Social media is flooded with people who just want attention, not solutions…
  5. Keep putting in work, respect others who put in the same amount of work, or more work, don’t judge newbies, and don’t focus on what others are doing or look like. Ignore the naysayers, the haters, the fatbrahs, stupid people, and pretty much every fitness influencer (except me).

Financial Redpills

  1. Never let anyone know how much you make, how much you spend, and how much you have saved. Success breeds envy. And anybody with a lot of money will be liberated from said money by anyone without money who is a parasite. People who don’t have any money to pay you back with, and break their promise to pay you back, are broke for a reason, and therefore bum for a reason. They need someone with money to spare to leech off. Therefore, from now on you’re broke — whether you are or not is irrelevant: if you are broke then you can’t afford to send people money for nothing, and if you aren’t broke you soon will be if you give money out like a charity.
  2. Bringing us to the second redpill: never give, or lend money to friends, strangers, or anyone outside of your immediate blood family. Unless you are okay with the possibility of taking a financial L and never being paid back. Cause c’mon we are friends right? Do me a favor….and then you’re in the boat they are in: broke. Except they are smart enough to not lend money…you weren’t.
  3. Stop wasting your time because time equals money. Learn skills, start a website, and treat your time as money. If you don’t work, then you don’t get paid. Simple as. That goes for even wageslavery. If you work a 40 hour job, then dedicate an additional 15-20 hours to becoming self employed, or financially stable. And if you can’t do either of these then study, or practice a skill or talent you can monetize. If you have no job, no talents, no hobbies, and no way at all to make money, then the first step is to become someone hirable, skilled, and with experience in life and with work. In short, use your free time to create different income streams, side gigs, freelancing, networking, practicing a skill, or learning more about it. Time is valuable, and time cannot be bought back.
  4. Don’t wait for opportunities, create them. You don’t need anyone’s permission to start an online business. If you haven’t started one yet then you’re behind.
  5. Real wealth comes from steady work and long-term vision. Your hustle is what builds the empire, not one lucky opportunity.

Dating Redpills

  1. No woman wants a broke, lazy, needy, insecure, and friendless man. Get your life together before worrying about women. You don’t need to be rich, you don’t need to be handsome, and you don’t need to even be tall. You do need to get your shit together, be well grounded, and stable mentally.
  2. Women want a man with options, and to have options you need to be in the top 20%. Again if you aren’t there yet, then don’t even think about dating, or hook ups. Use it as fuel to level up, because you can either cry about it or get stronger.
  3. Women respect strength, self-control, and your ability to lead.
  4. Say less than necessary.
  5. When she walks away from you, let her go, ghost her, forget her, and move on. Lesson learned. No hard feelings necessary. It’s just part of the game. Get used to rejection in general.

Lifestyle Redpills

  1. No one cares about your sob story. Everyone’s got one. I got one. You got one. We all got one. It’s fine to have one, until it becomes your self identity. And your entire life is based around being a victim, tragedies, what ought to be but isn’t, and so forth. Life’s not fair, but that doesn’t mean you’re entitled to anything cause you had it rough. Trust me, people could give a shit about it. I was that guy.
  2. Never make impulsive decisions made on emotion, or without all the facts. Learn to rely on a mixture of instincts, intuition, a feel for the vibe itself, and take whatever amount of time you can to make a decision. Any decision you make should primarily benefit you, from a rational standpoint of ethical selfishness, and that allocates for a controlled amount of healthy risk. Although sometimes you have think faster than you should, and you have to make some pretty permanent unfavorable decisions either way. In either case always be flexible, but firm.
  3. Motivation is bullshit. Discipline, resilience, relentlessness, and habits that have become second nature takes precedence. Motivation comes and goes. Discipline shows up rain or shine.
  4. Most people are just biding their time, avoiding discomfort, and looking for easy ways out. Outwork them and leave them behind.
  5. If you want to succeed, you’ll have to fight tooth and nail for it, and no one will applaud you for doing it. The world rewards results, not struggles. A warrior’s deadliest weapon is his, or her mind.

In Sum

Stop looking for validation and start building your empire. The universe is vast, cold, and indifferent to your existence. You are entitled to jack, and shit in life — and jack just left town. With these tips kept in mind, maybe it’ll give you that extra boost you need to figure out the rest for yourself, and that’s something learned from the struggle itself. Unwilling to struggle? Unwilling to grow and learn.

Thanks for reading, until next time….

DISCIPLINE, NOT GENETICS

Why The Modern System Is Slavery

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The system we have in place today, is not more free, not more fair, and nor is anyone less enslaved. We all wake up early, go to a job we resent for 8-12 hours of our day — including the time it takes to get ready, travel, and eat as well as normal life stuff, and we live for the weekend. Drowning ourselves in debt, and paying our taxes. Watching as prices increase, and the one step forward and two steps back shit like increasing minimum wage. Increase minimum wage and prices increase, along with rent, and cost of living in general.

This isn’t by accident, but by design. The system is designed to keep you broke, voiceless or silenced, living paycheck to paycheck, paying off a car or house you can’t afford and don’t own, and providing endless mindless hours of entertainment to keep us dull. Alcohol, and porn use of course go along with these as socially acceptable ways to escape reality. Sometimes weed, or pills.

However, if you can make it to the point where you don’t need a job to survive,  then you’ve escaped. The prerequisites for this usually means: cutting expenses, cutting luxuries, avoiding debt, being relentless, and being smarter than anyone else.

The politically correct totalitarian nanny police states of Europe, Canada, America, etc. want you trapped in a cycle of working just to survive. It’s tied to making you live paycheck to paycheck, be in debt, and reliant on a job or government benefits to survive. The real goal isn’t being rich, nor even well off financially. The real blood behind the world is money. And when you can make enough money that you don’t need a job, and you invest it to make more money, then you are thinking smart. Because the real goal is to exit the matrix, not play by the system’s rules in a rigged game where it pays to imagine yourself being oppressed to get ahead.

With enough money, and independence you don’t need to work long hours until you’re exhausted making someone else rich. Instead you work long hours making yourself rich.

Side hustles, freelancing, online businesses, investments, and real estate are all genuine ways to make money independently. And they generate a steady income outside of having a job. On top of this, you should have more than one income stream. Diversify.

Before, you can walk you need to crawl. And you crawl by saving money, and investing that saved money into making more money. Number one is to avoid debt and if you’re in debt to get out of debt as quickly as possible. If this means declaring bankruptcy then do so. Secondly, cut expenses. No unnecessary purchases, luxury items, vacations, and so forth until your money is situated. Prioritize independence over short-term comfort.

When you don’t need a job, you control your time, choices, and future. The system loses its grip when you own your income and obligations. You no longer chase validation because you are building for yourself, and not for today but for all time. And most importantly, being free gives you the option to walk away from something anytime.

Until next time, let’s go outside and earn that fuck you money….

How To Burn Fat Like A Champ

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Lift weights because building muscle and strength boosts metabolism, burns calories, and increases fat loss.

Do cardio, including both long steady sessions and short intense ones, and make sure to get your steps in.

Always choose the lowest calorie, lowest or zero sugar, lowest or leanest fat options with the highest amount of protein. Aim for at least 1 to 2 grams of protein per pound of body weight each day.

Make sure to go below your caloric requirements for the day or the week.

Try fasting for 12, 16, 18, 20, or 24 hours.

If you want something sweet, opt for whey protein, low-fat Greek yogurt with low sugar, low-fat peanut butter, bananas, or other fruits. For something like chips, try rice cakes, mini crisps, popcorn, or vegetable chips. If you crave chocolate or a granola bar, go for a protein bar or protein cookie. These can all be snacks in moderation.

Be mindful of how much oil, sugar, fat, lard, salt, cream, milk, cheese, spreads like peanut butter or Nutella, jams, salad dressings, and similar items you use when cooking, as these can add hidden calories. Aim to use whole grains, and consider almond milk instead of cream. Use stevia or Splenda instead of table sugar.

The Slave Diet vs the Master Diet

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The modern Western diet is high in carbs from sugar, syrups, and other junk food. And it is also high in unhealthy fats from seed oils, fast food, and processed meats. It is also very low in protein. The foods that most people eat are nutrient poor, high calorie, and designed to be overeaten. This leads to obesity which can lead to heart problems, and diabetes.

Historically, a high protein diet was reserved for aristocrats, warriors, and royalty. The ruling caste prioritized meat, While slaves and peasants were fed grains and scraps to keep them functional but not thriving. Those who control their diet and prioritize real food stay stronger, leaner, and sharper.

Real elites should be defined by strength, wisdom, and merit, not by how many generations of their family hoarded wealth through usury, monopolies, and backroom deals.

So if you want to be a real elite, then eat like one. Prioritize meat, dairy, eggs, seafood, and having a diet high in protein, but maintaining a calorie deficit to stay lean. That is key.

Until next time dear readers….diet is key…

How To Never Be Bored Again

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There was a time in the not too distant past where boredom was a luxury only afforded to the wealthy, or aristocratic caste. Our ancestors lives were entirely based upon survival, action and movement. But today thanks to modern technology, and our modern comforts in life we almost all have endless comfort. We all get to eat until full, and beyond. And we don’t have to worry much about our safety. That goes for the average person. Not the impoverished, or otherwise unfortunate. Yet the modern weak, and soft people all reliant on pharmaceutical drugs, alcohol, weed, and technology like smart phones are more miserable, and bored than ever.

– You don’t have to hunt for food—it’s at the store. 
– You don’t have to build shelter—it’s pre-made for you. 
– You don’t have to walk miles—you sit in a car. 
– You don’t even have to talk to people—you scroll on a screen. 

People fill their lives with meaningless surrogate activities, consumerism/materialism, intoxication, and mindless hedonism then wonder why they are miserable, or bored. Because the struggle is gone. Man without struggle is man without purpose.

If you want to break free from boredom, depression, and anxiety, you have to live like an ancient, and primitive warrior. You have to bring struggle back into your life, and be a modern Spartan. Not artificial struggle: real struggle. The kind that makes you feel alive, and that life is worth living. Facing death if that’s what it takes.

– Build something with your hands. 
– Write something with your mind. 
– Train your body into something powerful. 

Don’t sit around all day like the average lazy fat ass with a beer, and a bag of Cheetos complaining that you got it so hard. Mindlessly consuming streaming services, video games, porn, and social media. All the while fueling such sessions with processed fats, or refined sugar.

Consumption breeds passivity. Passivity breeds boredom. Boredom breeds misery.

Porn, weed, booze, social media, video games—they’re designed to keep you weak and complacent. The more you consume, the more you rot. Cut it down, and then cut it out.

What do you have to fight for? What are you working toward? If the answer is nothing, then no wonder you’re miserable. Set goals that require effort. Train for something. Compete. Work toward mastery.

Depression and anxiety thrive on inaction. You think too much, so you do too little. The cure? Do more, think less.

– Instead of worrying about the gym, go lift. 
– Instead of debating your future, take action now. 
– Instead of waiting for motivation, just start. 

From now on:

– Walk 20,000 steps a day. 
– Lift heavy things. 
– Get outside in the sun and fresh air, or talk to/socialize with regular human beings — offline, no screen.

Boredom, depression, and anxiety are nothing more than diseases of luxury, and too much comfort. They are what happen when life is too easy. The cure is simple: Make life hard again.

Get strong. Get moving. Get uncomfortable.

You were not born to sit around and suffer in silence.

You were born to conquer.

Now go and do it.

Advice For Late Bloomers In Their 30s

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I’mYou hit your 30s, and life isn’t what you thought it would be. No marriage. No dream house. No kids. Just you.

And most days, you’re fine with it. You wake up, grind, push forward. But then there are the quiet moments. The late-night scrolling, watching people you grew up with hit milestones you haven’t. Engagement announcements. Baby pictures. New houses.

And suddenly, that creeping thought comes in—was I supposed to have it all figured out by now?

Here’s the truth: No.

Life doesn’t follow a script. The timelines they sold you as a kid? Lies. Society tells you to graduate, get a job, get married, buy a house, and have kids by a certain age. But who made those rules? Who said success is measured by checking off boxes?

The people who look like they have it all? Many of them are miserable. The big house comes with a mortgage that keeps them up at night. The marriage is a performance for Instagram. The kids are a stress they weren’t ready for. The job they thought would bring happiness is just a cage with a paycheck.

But you? You are free. You have time. You have options. You are not locked into a life you secretly hate just because you thought you were “supposed” to have it by now.

This is your time to build. To grow. To forge a path that actually makes you happy, not one that makes you look successful on paper. The only timeline that matters is yours.

So stop comparing. Stop doubting. Stop letting society’s expectations get in your head. You’re exactly where you’re supposed to be.

Why Looks Don’t Matter

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A lot of guys think they have it all figured out. And here I mean the incel/trucel/Blackpilled crowd that think it’s all about looks. Primarily, they think women only care about face, height, and money. They think women only want tall, muscular, handsome men. They convince themselves that if they don’t look like a male model they’ll never get a girlfriend, or even a date. But the truth? Women do not care about looks, or money much for long-term relationships.

I have seen firsthand that beautiful women do go for guys who are poor, unattractive, or both. Or even just regular normal guys with normal jobs. Fat, bald, short, broke, or whatever else. It really does not matter. Women are more drawn to confidence, humor, and personality. In reality, a lot of women are too insecure to date a highly attractive man. Or feel like they wouldn’t stand a chance to begin with. Therefore, there’s more of an advantage as an average, or below average man. The moment you start believing in yourself and stop caring what people think, everything changes.

If you want a shallow, vapid, and promiscuous woman from tinder, or the bar/club, then primarily you are going to need looks, and money. As well as a higher status career, or job. If you want to meet a woman to be your future wife, then none of that will matter to her.

A lot of women are uncomfortable with random guys approaching them (nor do they have casual sex with strangers), especially in places where they don’t expect it. If you want to meet women, be in the right place and put yourself in the mix.

– Work in an environment with lots of women while keeping your masculinity intact (security, military, healthcare, etc.). 
– Play guitar, be a DJ, or take up a role that naturally draws women to you. 
– Wear clothes that fit well and give off a strong, put-together presence. (A well-fitted dress shirt and tie, or a sharp gym outfit, can do wonders.) 
– If you just want hookups, put yourself in situations where those kinds of interactions happen naturally—clubs, concerts, parties, etc. 

The key takeaway is you only need one good woman to like you….

You will never need a hundred women to like you. You just need one good one. And the best way to find her is to stop trying so hard, stop overthinking, and just enjoy your life. The moment you stop chasing and start living with confidence and purpose, you’ll notice something crazy: suddenly, women will start noticing you.

You don’t need to be a perfect guy: rich, cool, and handsome. You just need to be real.

Discipline, Not Genetics
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[ironresilience.net]
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No Choice In Quitting: The Blackpill is Just an Excuse to Stay Weak. Or, Why Weakness is a Choice

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The world today is full of weak people with pathetic excuses for being soft. They endlessly hesitate, second-guess themselves, and tell you to relax — all in some passive aggressive way to bring you down to the world of mediocrity. Strength, whether physical or mental, reminds weak people of how soft they really, truly are. The discipline you have exposes their excuses for what they truly are.

This isn’t aimed at loved ones, like your partner, mother, or friends, but rather those who may not practice what they preach when it comes to health and fitness.

I mean the small, and petty people out there green eyed with envy. They are always very annoying to deal with, and absolutely love making life unpleasant. I am referring almost exclusively to the type of people who know nothing about anything, but yet have opinions on everything. They are only too eager to endlessly yap about how to workout, how to make money, how to eat, how to have relationships, and so forth. They are only too willing to give you unsolicited advice on how to run your entire life. Yet look at how they run their own lives. They’ve contributed nothing of meaning to the world, or the world of others. And nor have they accomplished anything personally noteworthy. Most of them are just physically unremarkable mid-wits (105-110 IQ range) with miserable lives. They won’t even go down in history for total failures because they are even mediocre at that.

Everybody in today’s world has a victim mentality, or slave mindset. I am tired of hearing about somebody’s sob story. Frankly, I don’t care. It’s no excuse for being an asshole. We live in an age where daily numerous excuses are made by assholes on the account of some sob story. They come in all shapes, sizes, colors, religions, and so forth. Quite frankly there aren’t enough hours in a day to tolerate all the assholes in the world. Therefore, you have my permission to be intolerant towards them.

The same bullshit pathetic excuses get repeated by these absolute bottom dwellers online called “incels”. It’s my genetics. It’s my height. It’s my face. I don’t have looks. I don’t have money. That is because the blackpill is just an excuse to be weak. Complaining about unfairness is a loser mentality.

Sitting in the dark all day crying about how life is rigged against you, all because of your genetics, is beyond pathetic and lazy. You’ve given up before trying on the account of someone else’s failure and misery online bringing you down. It is akin to a first time boxer stepping into the ring against a skilled opponent, and quitting immediately without even trying, or getting knocked down. Just a loser mindset based on giving up. You say everything is cope, or scam. The gym is cope. Looksmaxing, and even plastic surgery is now coping. Working is coping. College, or university is coping.

I understand most of you are beyond saving, but the few that are reading and willing to listen, and here’s how to fix this:

  • Stop being a pussy and blaming genetics, women, society, Jews, whites, immigrants, etc.
  • Understand that genetics or physical appearance are not the main causes of your social failures. Feeling that you are fundamentally unattractive or inferior to others is.
  • Learn to interact with others, especially, but not exclusively: women. In particular, the ones you are attracted to not just physically, but connect with on a deeper level. Stop avoiding social situations, or dating.
  • It’s easy to feel disconnected from people who are in relationships, or having regular sex if you aren’t. However, everyone goes through periods of loneliness, and involuntary celibacy.
  • Strengthening both body and mind can counteract the belief that appearance is fixed. And the key focus would be following a fitness routine that includes weight lifting, cardiovascular work, and diet management.
  • Set achievable short-term goals and celebrate victories. Start by focusing on areas where you have control, like improving fitness.
  • Practice improving your emotional resilience and relationship-building skills.Gradually build social connections. Practice talking to strangers in public.
  • Set concrete career and financial goals. You might already be doing this, but consistency and ongoing effort will help combat the belief that career prospects are out of reach.
  • Make that shift from external validation to internal strength.

Nobody is coming to save you. And nobody cares if you win, or lose so get up, and go harder every single day, or accept being another nameless failure in the crowd. Blaming genetics and making excuses only crybabies do.

I prefer handling things on my own and I find more strength in solitude, I am far, far more capable or at peace when not dependent on others.

I am someone who chooses solitude, and values independence. I prefer to operate alone rather than rely on others. I thrive in environments where I don’t need validation from others. Usually I have a clear vision or mission and prefer to pursue it alone, even if it means missing out on social opportunities. I’d prefer a small group of like minded individuals or no social group at all.

You want balance? Enjoy your little life of comfort and mediocrity. But don’t look at me like I’m crazy when I refuse to settle for average, while, you clock out at 5 pm and think you worked hard. You get tired after an hour in the gym, and think that’s enough. You tell yourself you deserve to relax: you don’t. You didn’t earn anything you live soft because the world let’s you, but if everything collapsed tomorrow you wouldn’t last a day.

The other readers here, you don’t ask why you already know. You don’t cry about how hard it is you just go every day every hour no motivation needed no validation required you wake up and put in the work because thats what men do.

There is no choice, there is no retreat, and there is no mercy…because when the dust settles, when the weak have fallen away, and when the cowards have made their excuses, the only ones left standing are the ones who refused to stop…and that’s gonna be me…

Fairness Has No Place in Fitness

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Being shredded, ripped, or jacked isn’t about fairness nor diversity, inclusion, or equality. Muscular hypertrophy does not magically occur out of fairness. 455 lbs of weight on the bar does not care about if you had it rough, or deserve a break. It’s not about what’s fair. Being strong, both mentally and physically, is about hard work. Not from your high sense of self entitlement. You’re entitled to nothing. Only what you have earned.

Those who are in shape didn’t get there by waiting for someone to give them the blueprint. They got there by taking the time, the pain, the sacrifice. They earned it. And so must you. There are no free rides. There is no fairness. There is only hard work.

You want a body like a warrior? A body like a champion? Then stop whining and start doing. Understand that the path to greatness is paved with sweat, pain, and sacrifice. There are no shortcuts. There’s no one coming to save you. It’s just you. So, make the decision now. Stop sitting around and start training.

The results will come. But only if you’re willing to do what it takes. Stop waiting for fairness. Start earning your strength.

The Get Huge & Stay Lean Program: For Guys Who Want to Look Like a Greek Statue

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How to Get Lean and Muscular Naturally: Building a Defined Physique at 175-195 lbs

If you are just starting from scratch, or you’ve been spinning your wheels for years in the gym — making no progress — then this article is written for you. I am going to teach you how to build a lean physique which impresses men, and makes women crazy. With the right approach to your macros, calories, and training then you will achieve that goal body which makes other men red with envy.

Forget being some fat powerlifter with a beer belly or a skinny dude with abs but no muscle. Those types of physiques (if you can even call them that) impress nobody. Any woman who says she loves pencil arms, or beer guts is lying to make her fat or skinny boyfriend feel less insecure around gymrats. When you build a body most people only see in magazines you get a lot of envy.

And here we are talking broad shoulders, a massive chest, thick arms, and a shredded waist. The kind of body that makes a T-shirt look tight and has women wondering if you were carved out of stone.

But first — you have to train like an animal, and eat like a well oiled war machine.

The Power of a Lean Physique

Let me tell you fellas all something from personal experience. When you are absolutely shredded, and have been hitting the gym for years, then the results will show. They will show in a muscular physique with visible definition that looks good in a shirt. When you walk into a room you can expect heads to turn.

I remember a guy I used to know. He was absolutely shredded to the bone. Covered in veins like a road map of vascularity. His low bodyfat and definition was absolutely unreal. He only had simple advice to give: dedication to a proper training routine, proper nutrition and maintaining a calorie deficit.

It wasn’t some magic trick.

The Two Types of Guys

1. Skinnyfat, or Skinny:

The main problem of being skinnyfat is very poor nutrition, and very poor hormonal levels. You have high estrogen, and low testosterone. The fix is Vitamin D, Magnesium, bulk to builtfat/muscular fat, and then cut.

If you are skinnyfat, then it’s highly likely you eat a lot of garbage like microwaved pizzas, and hot dogs. The diet is basically built upon low protein or fatty/processed/plant sources of protein, processed carbs or sugar, and bad fats from fast food.

You need to get enough sunlight and sleep. No more late night gaming sessions eating pizza from the microwave and drinking mountain dew. Unless you want to look like shit still then be my guest.

Skinny guys, and also skinnyfat guys have never trained hard enough to build serious muscle, or engaged in more endurance based high rep lifting with no progression. Or way, way too much cardio like running marathons and shit.

Solution? Get strong, eat real food, move fast, and dominate.

You have a fast metabolism, low body fat, and not much muscle. Your challenge? Eating enough calories to build size while keeping it clean. Your goal? Gain muscle mass without getting fat.


2. Muscular Fat, or Fat Fat:

If you’re fat (soft fat) or builtfat (muscular but still carrying extra weight), your biggest issue is insulin resistance and poor body composition. You’re probably stronger than skinnyfat guys, but you still suck.

The problems lay with again having too much estrogen, high insulin, and more than likely low testosterone levels. You are still making bad food choices even if you are meeting your protein requirements. Avoid junk, sugar, and bad fats. You also lack proper conditioning. You might be strong as a bear, but if you can’t do pull ups, run up a set of stairs, or jog for 12 minutes straight then something is wrong. Any healthy person can run a mile in under 10 minutes. It should ideally be under 6-8 mins. Cutting calories aggressively and doing only slow pace cardio like a pussy will also contribute. Walking the dog isn’t cardio.

You have size but too much body fat hiding the muscle underneath. Your challenge? Building muscle while slowly reducing fat. Your goal? Recomp: Lose fat while gaining lean mass.

No matter where you start, the goal is the same: build muscle and stay lean.

Stop training like a pussy, and eating like a pussy.

Eating BIG, But Clean

Muscle needs fuel. You need to eat enough calories to grow but not so much that you gain excess fat. You also need the right macronutrient balance:

Protein: Essential for muscle growth.

Carbs: Fuel your workouts and recovery.

Fats: Support hormone production and joint health.

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Daily Calories:

Lean Bulk: ~3,000-3,500 calories (if trying to add lean size)

Recomp: ~2,500-3,000 calories (if trying to gain muscle & lose fat)

Macronutrient Breakdown:

Protein: 1g to 1.2g per pound of body weight (about 180-200g for most guys)

Carbs: 2-3g per pound of body weight (focus on whole food sources)

Fats: 0.4-0.6g per pound of body weight (from healthy sources)

To gain size while staying lean, you need:

High Protein (1-1.2g per lb of body weight)

Quality Carbs for Energy & Performance

Healthy Fats for Hormone Support

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What to Eat for Lean Gains:


Protein (Build Muscle & Recover Faster)

✔️ Chicken breast, lean turkey
✔️ Egg whites + Whole eggs
✔️ Greek yogurt, low-fat cheese
✔️ Tuna
✔️ Lean beef (occasionally for variety)

Carbs (Fuel for Training & Recovery)

✔️ Whole grains (brown rice, oats, quinoa, whole wheat bread)
✔️ Potatoes (white & sweet)
✔️ Fruits (bananas, berries, apples, oranges, etc.)
✔️ Vegetables (broccoli, spinach, peppers, carrots, etc.)

Healthy Fats (Supports Hormones & Recovery)

✔️ Avocados
✔️ Egg yolks
✔️ Nuts & Nut Butters (in moderation)
✔️ Olive oil & Coconut oil
✔️ Cheese (adds protein and fats in moderation)

Sample Meal Plan (Lean Bulk/Recomp Edition)

Meal 1:

6 egg whites, 1 whole egg

1 cup oats with banana

1 tbsp peanut butter


Meal 2:

6 oz grilled chicken

1 cup cooked quinoa

Steamed broccoli


Meal 3 (Pre-Workout):

Greek yogurt

Handful of almonds

1 apple


Meal 4 (Post-Workout):

Protein shake with banana & oats


Meal 5:

6 oz lean turkey or tuna

1 baked potato

Green salad with olive oil


Meal 6 (Before Bed):

Cottage cheese or Greek yogurt

1 tbsp peanut butter

The “You’re Gonna Get So Many Chicks” Plan

Step 1: Get Huge Shoulders & a V-Taper

Women love broad shoulders and a tiny waist.

Hit heavy overhead presses, lateral raises, and pull-ups.


Step 2: Have a Thick Chest & Arms That Stretch Your Sleeves

Bench, dips, curls, and rows.

No skinny forearms or flat chests allowed.


Step 3: Never Be the Guy Who Looks Good in a Shirt but Soft When He Takes It Off

Stay under 12% body fat so you always look ripped, not just big.

That means steps, burpees, and sprints.


Step 4: Walk Like You Own the Place

A guy who trains hard, eats right, and doesn’t skip cardio moves like he’s a warrior.

Confidence = magnetism.

Training Like A Spartan Warrior:

There is three main points in any lifting routine:

1. Getting stronger over time (progressive overload)
2. High-volume muscle-building work for hypertrophy
3. Low reps for explosive & functional strength (power)

Key Lifts to Focus On:

✅ Squats (Back & Front)
✅ Deadlifts (Conventional, Romanian)
✅ Bench Press (Flat & Incline)
✅ Overhead Press
✅ Pull-ups & Chin-ups
✅ Barbell Rows & Dumbbell Rows
✅ Dips

Sample Weekly Routine (Powerbuilding Routine 5x a Week)

Monday – Chest/Back

．　．　．　．　．　．　．

Bench Press – 4×6-8

Incline Bench Press – 4×6-8

Weighted Dips – 3×8-12

Cable Flyes – 3×12-15

Deadlifts – 3×5-6

Barbell Rows – 4×6-8

Weighted Pull ups – 3×8-12

T Bar Rows – 3×8-12

．　．　．　．　．　．　．

Tuesday – Shoulders/Arms

．　．　．　．　．　．　．

Overhead Press – 4×6-8

Cable Lateral Raises – 3×12-15

Bent Over Lateral Raise or Face Pulls: 3×15-20

Dumbbell Shrugs: 4 x 8-12

Bicep Curls – 3×10-12

Hammer Curls – 3×10-12

Close-Grip Bench Press – 3×8-12

Triceps Extensions – 3×10-12

．　．　．　．　．　．　．

Wednesday – Legs

．　．　．　．　．　．　．

Squats – 4×6-8

Leg Press – 3×10-12

Romanian Deadlifts – 4×8-10

Lunges – 3×10-12

Calf Raises – 3×15-20

Hanging Leg Raises:  3 x 15-20

．　．　．　．　．　．　．

Thursday – Upper Body Strength & Power

．　．　．　．　．　．　．

Flat Barbell Bench Press: 3 x 3-5

Incline Dumbbell Press (Upper chest focus): 3 x 8-12

Shoulder Press or Lateral Raises: 3 x 6-8

Weighted Chin-ups: 3 x 3-5, 1 x AMRAP at Bodyweight

Barbell Row: 3-4 x 6-8

Barbell Shrugs: 3-4 x 6-8

Barbell Curls: 3 x 6-8

Overhead Triceps Extensions: 3 x 6-8

Face Pulls:  3 x 15-20 (Critical for shoulder health and posture)

．　．　．　．　．　．　．

Friday – Lower Body Power & Strength

．　．　．　．　．　．　．

Deadlift, or Low Bar Box or Bench Squat: 3 x 3-5

Zercher Squats: 3 x 8-12

Good Mornings:  3 x 8-12

Leg Press or Hack Squat: 3×8-12  (Quad-focused volume work)

Lying or Seated Hamstring Curls: 4 x 12-15

Standing Calf Raise:  4 x 12-15

Hanging Leg Raises:  3 x 15-20

．　．　．　．　．　．　．
Saturday/Sunday – Rest or Active Recovery

．　．　．　．　．　．　．

Walking, stretching, mobility work

Final Thoughts: How to Stay Lean While Gaining Size

1. Walk 30,000+ steps daily.

Passive calorie burn = less fat gain.


2. Train like an athlete.

Burpees, sprints, and farmer carries build elite work capacity.

Do cardio after lifting or on rest days. The point isn’t to be built like a bird legged marathon runner but to burn fat and keep it off.

On leg days or rest days for recovery you can do slow steady state cardio. 45 minutes to 90 minutes total depending on your body composition. Leaner or skinny brahs do less cardio. Fat brahs do more.

How to Get It In:

AM Fasted Walks (Optional): If you wanna be next-level shredded

Post-Lift Sprints (2x a week): If you want speed & power like an athlete

Burpees on Rest Days: If you want elite endurance and fat loss

Farmer Carries at the End of Workouts: If you want huge traps & gorilla strength

You don’t have to do ALL of it every week, but the more you stack this routine, the faster you’ll look like a superhuman.

3. Track Progress, Prioritize Strength & Progressive Overload.

Strength gains = more muscle mass.

The stronger you get on compound lifts, the more muscle you build.

Track Progress Weekly

If gaining too much fat, slightly reduce carbs.

If not gaining muscle, slightly increase food intake.

Use MyFitnessPal, a step tracker, and FitNotes. Pen and paper. Measure your body parts and waist with a tape measure and record it. Track everything you eat and every workout you do. And your daily steps.

4. Stay Consistent for 6-12 Months.

You won’t get there in 4 weeks. Trust the process.

5. Eat for Performance, Not Just Size. Manage Stress, & Sleep Properly

Lean proteins, whole carbs, and healthy fats fuel results.

Focus on whole foods first. Whey protein is fine, but real food wins.

7-9 hours of sleep per night is essential for muscle growth.

Stick to the basics, eat smart, and train hard. The results will come.

Summary

This plan turns you into the kind of guy who walks into a room and owns it. All without saying a word…

✅ Big, shredded, and athletic
✅ More endurance, and strength than 99% of guys at the gym
✅ Women notice, guys respect it

All you have to do? Show up, lift heavy, move fast, eat smart, and don’t quit.