Motivational Video: Effort Is So Important (ft. CT Fletcher)

effort is so important

I put together a short motivational video featuring a great speech by CT Fletcher, as always.

Enjoy, share, comment and subscribe!

Video transcript:

Have you ever went out for something or tried to do something and when you got home quietly in your room you knew that you had that much more that you could’ve gave, but you didn’t want to look ugly because your girlfriend was looking, or your boyfriend was looking and you didn’t want to look embarrassed.

So I held up a little bit. Then you know in your heart you did not give everything that you had. And you will know it, nobody else will know.

You will know!

Oh man, I could’ve done a little better than that; I could’ve tried a little harder.

Read the rest

Cutting Season 2 Episode 1 – 18% Body Fat


Remember the cutting season 1 series? Well, it’s that time again. So here’s the 2nd season.

Alright so in the last couple of months, I messed up pretty bad. I did a dirty bulk which lasted roughly 10 weeks and I gained around 20 pounds, most of it fat. I’ve written in more depth about this bulk over here.

To summarize, I started at about 184-185 pounds and 12% body fat and stopped bulking at 205 and 18-19% body fat, which means that I put on around 15 pounds of fat and maybe 5 pounds of muscles over a period of 10 weeks. After that I’ve been maintaining for 4-6 weeks.

Those are the stats. Now let’s see what the plan is.… Read the rest

The three levels of aesthetic physiques and how to achieve the one you want

fighter physique

I don’t know why you started lifting weights, but I did because I wanted to have a physique that would turn some heads on the street.

Most of the guys who start lifting weights do so with the purpose of looking better and just having a nicer or more impressive physique. Of course the byproduct of that is living a healthier life. Getting the type of physique you want is not just about training hard it’s also about eating healthier and having a healthier lifestyle in general.

When you ask people what their goal is in terms of how they want to look you will get different answers. Some just want to have a six pack, some want to have bigger arms; some want to look toned up and some may want to have an all round muscular physique.… Read the rest

The connection between carbs, glycogen and flat muscles


In this post we’re going to discuss briefly about carbs, glycogen storage and why flat muscles not necessarily mean you’ve lost muscle mass.

I’ve first noticed this when I first started bulking after a fairly long cutting period and then I’ve see Chris Jones (check out his channel Pump Chasers if you haven’t already) talking a little bit about this on YouTube the other day and I thought this is a good topic to writing something about.

Carb is the king of the macros

If you’ve been reading the blog you should know already that I am not an advocate of low carb diets. Low carb diets are not any better for losing fat that the traditional caloric deficit way of dieting.… Read the rest

How to build big calves regardless of your genetics


I don’t know about you but I laugh my ass off when I see a jacked guy with big pecs, arms like guns, wide, thick back……..and when you see him in shorts he has those damn chicken legs.

I’ve seen plenty of guy who have a great upper body, or even great quads, but with very poor calves. If you don’t have a good developed upper body you may get away with it because there is not such an obvious difference between your legs and the rest of the body.

But when you start to get bigger from all the incline bench pressing, all that bicep curls and triceps extension, all that pull-ups and a shitload of dumbbell pressing, your calves will start too lag behind if you do not train them.… Read the rest

What exercises to do in gym? Simple and effective guide.

smith machine

In this post we are going to do exercise selection super easy for anyone who is starting out.

There’s at least one guy or gal waking up every morning and deciding to go to the gym for the first time and they don’t know anything about that lifestyle.

I know that as a beginner I had a hard time deciding what exercises to do and what machines to use inside the gym. In an average size gym there are usually a hundred different machines and gym equipment you can select.

That seems like a whole bunch at first and it might seem overwhelming. But don’t worry, you don’t need to do all of them and I am going to help you select the absolute best exercises to jump start your weight lifting journey and making some gains.… Read the rest

How much time should you spend in the gym?


This is a question that I hear a lot especially from the people that are very new to lifting weights and don’t know a whole lot about this stuff. I’ve been there and had the same issue when I first got into the gym.

Am I working out enough? Is one hour enough to get big? Do I need to be in the gym for 2 hours to look like that guy?

Read on and see how much time YOU need to put into working out.

Don’t make this mistake

You see, the problem is that all newbie’s are very enthusiastic about making progress fast and are anxious to get to the gym and kill it in there. And this is sometimes the reason for overtraining, which has exactly the opposite effect to what you probably expect.… Read the rest