Wanting GAINS in and out of the GYM for the New Year? Fix This and You Can.

Image result for gains gym

It’s 2018 and here we go again.

New Year’s resolutions, goals, and aspirations for a better you.

It’s a little annoying since it happens every year, and all the new people crowding my gym making it hard for me to get my pump on; but, I do love the premise behind it.

I love it because it is a time where almost everyone reflects on the year they just had, so they can do better in the new one about to happen. It’s where everyone is all about self-improvement, whether they like that sort of thing or not, which makes me excited because that’s what I believe we should all be doing — progressing and improving to do life better, or MAKING GAINS.

No more is this more noticeable than in the realm of FITNESS.

(Click HERE for making better goals and HERE for what type of goals are superior).

As a personal trainer, I see many people come and go after high hopes with motivation to lose weight, pack on the muscle, and look good. They’re gun-ho in the beginning, but quickly fizzle out within 2 to 4 weeks. Usually, I can tell with high accuracy whether or not someone will really stick with their “resolution”  and change their life for the better in the first few moments of meeting them.


Because I can read people and pick up on their level of internal commitment to the process that dictates their success.

It’s great to have external, or extrinsic, motivation to get you going, but without intrinsic motivation, drive, and commitment to something, especially your willingness to do the things necessary to drop fat and add lean muscle to your body, there’s no point. You have got to want to do it because that where your success will happen.

Where exactly?



If you are familiar with this it is related to something called the “COMPOUND EFFECT”. It says that the daily actions you take, especially those that happen everyday without little thought, add up over-time giving you some sort of result. That could be a positive result or negative, but a result nonetheless.

For example, if you have two people with one drinking a can of Coke every night and one who does not, all things being equal, the COKE drinker will be 15 to 20 pounds heavier in a years time. That’s the power of the compound effect.

Your daily routine will allow you to unlock your success that you have always been wanting to have, especially dropping those “LBs” or anything else. For myself, I used much of 2017 to experiment with powerlifting. In this endeavour I have come to understand, even more, that, yet again, how true this COMPOUND EFFECT is in my daily routine.

My daily rituals and habits of meal prep, consistent sleeping schedules, stretching, and training days has helped me  increase my squat and deadlift by 50lbs while at the same weight in a years time*. That does not sound like much, but given it is more than I would ever thought of when I first started lifting and taking this seriously, I’d say it’s pretty good.

(*Starting squat 355. Ending squat 405. Starting deadlift 455. Ending Deadlift 500 — all RAW at 183lbs body-weight).

Now, imagine you adding an extra 50lbs to any lift you do, or dropping 50lbs to lean out and have your muscles start bursting out of your skin? I’d say you would be pretty dang happy about that, right?

Of course, you would.

The thing is is that we can’t really see any of these mundane rituals that we do (or not do) give us much return until long after we do them. Only then, do far too often of us regret and say something like, “If I only have stuck with it I might be better off.”

That’s why your New Year’s Resolution should be FIXING YOUR DAILY ROUTINE.

Your daily routine is like interest that pays you back exponentially the more time goes on. For us to see that positive return we have got to make it a priority, so we see those positive results we seek come to fruition. Thus, COMMIT to the routine and the routine will give you much of what you want.

It may sound too simple or too boring, but are results boring? No they are not. They are awesome. We all want results, and what will give you results? Consistent and purposeful action found in your daily routine.

So, what makes a good routine, fitness or not?

Below are some thoughts.

  • Have a consistent sleep and wake time
  • Prepare your food for the day
  • Write out when you will exercise and what you will do each day
  • Spend 5 minutes the night before or morning of prioritizing your most important tasks of the day
  • Take a minute to stretch 
  • Have a moment of silent time to pray and/or give thanks

You do those daily actions everyday…for a year…and I GUARANTEE that you will have at least some success you could not have thought you would have before in the things you want to do.

From there keep feeding off the momentum you create, and continually refine your routine and the power of belief in yourself that you can lift that weight, lose those pounds, or do whatever else you intend.

Let’s go do it.

(Photo Credit)


Ketogenic Update: 4 Months In and Still Making Gains

Have you ever done 4 months of anything with purpose?

If you haven’t then you are missing out on some incredible things. My first 4 months on the KETOGENIC DIET has proved that and it’s worth talking about.

When I first started  the KETOGENIC DIET (August 6, 2017) it was more of an experiment than anything. I was going to participate in the diet for a full 30 days, and do it right.

And…I did. 

I kept track of all my macros and calories, and made sure I hit my percentages every single day.

What happened?

I felt better than I have ever felt in a long time. I mean A…LONG…TIME.

Once I finished, I thought: Why not keep going?

So, I did, and now here we are four months later, training harder than ever in the GYM.

I hit two of my STRENGTH GOALS I made for the year back in mid to late October. I squatted 405 pounds and deadlifted 500 pounds while on the diet (also with no belt). This is all-while doing the ketogenic diet and keeping up with my powerlifting based training regimen.

I can say I feel stronger than ever, and have little to no aches and pains. Overall, my body is feeling great and I’m hopeful of what more I can do while on the diet. Over the next two weeks I am set to max out, as per my training routine from Mr. Eyebrows himself, Jonnie Candito, and his 6 week strength program.

I did it once already and that is where I achieved two of my strength goals in the squat and deadlift, like I just mentioned. That being said, I plan on upping my deadlift and squat again this time around by another 30 pounds in the squat, and maybe an extra 10 to 20 pounds in the deadlift.

AGAIN, all while I am on the KETOGENIC DIET.

The biggest difference is that I am CONSISTENT WITH BOTH THE DIET AND MY TRAINING.

With the exception of getting a cold last week, I have maintained my training schedule and workload, and never deviated from the diet. Well…with the exception of Thanksgiving. I went ahead and had my fair share of brownies and cookies. My stepmom made them and I had to partake, and I don’t regret it.

As soon as I did, however, I was back on the diet and back into KETOSIS within 3 days after. That said, I did have some cravings for those sweets longer than I thought I would. But, again, I just stuck to the diet and within a week I was back in it full go and feeling great.

Moving forward, I will go off the diet occasionally, but just based on that experience during Thanksgiving, I will do better in my rebound from a “CHEAT DAY” making sure to fast the next day while doing a HIIT workout to accelerate my progress back into KETOSIS to burn through my stored glycogen.

Recently, it has been interesting doing more research about the diet, and recently listening to a recent Joe Rogan Experience podcast with Dr. Shawn Baker who does the CARNIVORE DIET. As you might guess, it is a diet completely composed of all meats. Eggs and cheese too, but completely no fruits or vegetables.

Again, all KETOGENIC, but in a different style.

For those of you saying that is suicide for that man, may I point out that man is a physician for over 10 years and an athlete for over 25 years of his life. He is 6 foot 3 and 240 pounds. Anecdotal, yes, but given that there are whole communities of people who participate in the carnivore diet — AND CULTURES — I would assume there may be something to that, despite being told from the MAINSTREAM that meat, especially red meat, is horrible for you and causes heart disease. Maybe, but I think the impact carbs, especially simple carbs and sugars have on the body, is much more harmful than red meat in the long-run.

I’m not here to debate which one is right, but my point is that you should not be so CLOSE-MINDED in your approach to diet, and that is what 4 months doing KETOGENIC RIGHT has taught me.

It’s also taught me that everyone operates at their best with a diet that is unique to them. Whether that is high-carb, low-carb, ketogenic, vegan, carnivore, paleo, slow-carb, IIFYM, or anything in-between, you have to find what works and doesn’t. For me, a ketogenic diet works really good, and the best part is that my body is really adapting to perform classic glycolytic and ATP based training, like powerlifting and HIIT, which is the majority of my training, really good without carbs.

I have kept my muscle mass, improved my vascularity and muscle tone, and I’m starting to get pumps just as good as I was with carb-based diets. I think the body is an amazing organism and it will start to adapt and find ways to perform when it is forced to.

Just like how you train with heavy ass weights to get BIG, you can train your body to operate at more efficient levels of performance if you stick with something and do it like how it is intended. That’s what a good diet is supposed to do for you. OPTIMIZE your HEALTH and PERFORMANCE in the things you do.

So, for me, 4 months following a KETOGENIC DIET has been great and I plan on doing it as my base diet for the foreseeable future.

If you’d like to ask me any more in-depth questions about the ketogenic diet don’t be afraid to ask with a comment down below.

As always, thanks for stopping by and reading.

Until next time, be strong and be you.

Using Salt for More Gains

Image result for salt

Creatine. BCAAs. Pre-workout. Test-boosters.

These are just some of the supplements in the fitness arena that aim to give you that edge during your workouts that will help you perform better in the gym to increase your GAINS.

A lot of those supplements have credence to giving you an extra “boost” to how you perform in the gym. However, there is one physical supplement, if you can call it that, which will give you a bigger performance boost than all of those combined.

What is it?


Yes. You heard me right. I said SALT.

But isn’t salt bad for you?

Yeah maybe if you have hypertension, bad kidneys, or consume 10 teaspoons of salt at once. Then yeah. In that case, it might kill you…literally.

BUT, using SALT as a performance enhancing supplement will give you boosts to your performance in the gym that you may have yet to realize.


Because our body needs and demands it to perform at its best.

Salt’s Impact on Physical Performance

As I’m sure many of you know when you sweat you lose more than just water. You lose electrolytes, namely SODIUM (a.k.a. SALT). When this happens with vigorous training, like lifting, HIIT, or endurance training, your body loses lots of salt. Lose enough, and you start to feel weak, fatigued, and perhaps get dizzy and begin cramping up.  Not good. What can fix that problem? Making sure you supplement with an appropriate amount of SALT before and during your workout.

Taking a simple sport salt tablet, which will often include POTASSIUM and MAGNESIUM in addition to SALT, will make sure you have proper amounts of ELECTROLYTES for your body to PERFORM at its best. Also, sprinkling a dash (no-pun intended for the DASH diet) of some natural sea salt in your water during your workout will make sure that your performance elevates and lasts.

Other benefits include:

  • Increases blood volume for better oxygen use and enhanced pumps
  • Allows muscles to hold more water for increased strength potential
  • Influences nutrient absorption and digestion
  • Helps maintain cell membrane integrity for better muscle contraction and cardiac function


If you need more proof, listen to the prestigious and powerful Stan Efferding below.

Did you watch the whole video? What did you think? Are you convinced?

Maybe and maybe not. If not I get it. So, lets dig deeper.

Why Salt Gets a Bad Name

Almost every nutritional authority, from the World Health Organization to Harvard Medicine, says SALT is much more bad than good. Basically, you should limit SALT as much as possible because it’s just about in everything you eat and leads to cardiovascular disease (CVD) and hypertension (high blood pressure), among other health maladies. On the surface this seems clear-cut, and ever since the experiments of Lewis Dahl in the early 1970’s it was made a fore-gone conclusion that SALT IS BAD…or IS IT?

Not so fast. Digging deeper, Scientific American points out that Dahl’s rats, which were the subjects of his salt experiments, were given an equivalent of 500 grams of sodium a day. Really? The average American consumes no more than 8 grams of salt per day. How can you compare those numbers and say salt is what is causing our health problems? That’s like consuming 50 liters of water in a day and saying it’s bad for you. Ridiculous in my book.

Furthermore, other studies, like the 1988 INTERSALT study claimed it supported Dahl’s results. BUT, upon further inspection, we discover that outliers were used in their methods of data examination and that resulted in confirming Dahl’s results.

Salt is being demonized for something it, in the BIG PICTURE of things, is probably not really doing that much harm to, or, at the very least, is inconclusive on whether it has a significant and positive impact on contributing to CVD, obesity, Type II diabetes, and so forth.

Going deeper, if we look at salty foods, where do we find them?


What are processed foods?

They are any form or derivative of McDonald’s hamburgers, Krispy Kreme donuts, Doritos chips, Ritz crackers, Hershey chocolate, and any prepared meal, including Lean Cuisine. These foods are designed to taste good, and are centered around simple carbs and sugar, often paired with high fat (including trans fats) with salt added to complete the flavor.

Here’s another fact though. Even though these foods may have salt, why has our salt intake for the past 50 years in America stayed relatively the same?

Better yet, why don’t we look at the Japanese who are notorious for their salty foods. The graph below sums up their daily consumption over the past 40 years or so. Relatively consistent, yet they are often praised for how good their cardiovascular health is. Based on these pieces of evidence, it appears normal salt consumption, between 3 to 7 grams a day — which is higher than the RDA of 1.5 to 2.5 grams — does not play a significant factor in determining whether you develop obesity, Type II diabetes, and CVD, or at least inconclusive.

Related image

Furthermore, obesity, Typee II diabetes, and hypertension, all have gone up during that time. If salt was a significant contributor to those diseases you would think that salt intake would increase too? In fact, Italian researchers in the late 2000’s looked at people with heart failure and determined their insufficient salt intake was a contributor to their premature death, as states in the the New York Times. 

What has gone up instead? Our consumption of processed foods filled with simple carbs, sugars, and poor sources of fat. Then why is salt getting such a bad name if this is the case?

I don’t have an exact answer for you, but if you read more into salt from Dr. DiNicolantonio, author of The Salt Fix, it’ll tell you more into maybe why that is. You’ll also come to understand in his book how slightly increasing your salt can have various benefits, including reducing your chance of developing insulin resistance, obesity, and enhance your sleep, energy, and fitness performance.

Huh…isn’t that interesting.

What to do about SALT?

Eat more salt! That’s what you should.

Now, before you come running at me with fire and pitch forks, let me caveat that by saying adding more salt is based upon your current intake. If you are getting less than 2 to 3 grams of sodium a day that is probably not in your best interest if you want to make more gains in the gym, on top of just giving your body the amounts it needs to live optimally.

Chris Kresser, an M.S. who specializes in ancestral health, Paleo nutrition, and functional and integrative medicine, suggests as long as you are within 3 to 7 grams of sodium a day (1.5 to 3 teaspoons) you should be good. The more active you are the more salt you will need on that spectrum, and the less active you are the less you need. Simple.

Experiment with different levels of salt intake, especially around your workout, and notice how well you perform, whether better, worse, or the same.

That said, it is important to consume the best salt available.

Going for the cheapest salt may not be your best option. For instance, typical table salt like Morton’s often include extra stuff like anti-caking agents, which may include “cyanide” or another version that is apparently used for road salt called “E554 sodium aluminosilicate.” That being true, it may be in your best interest to look for natural sea salt like pink Himalayan sea salt. This salt is a lot more purer in form without, or minimal, contamination, as well as having an abundance of trace minerals, like boron, zinc, magnesium, sulfur, and iron.

HimalaniaHimalayan Fine Pink Salt

(To learn more about the contaminants of salt click HERE).

This adequate salt intake will give you everything your body needs and the chance to make better gains in the gym. What we are all looking for.

From personal experience, especially while on the KETOGENIC DIET, I can tell you first hand that this is 100% true. Anecdotal? Perhaps, but given the facts and the evidence, it seems in correlation with what is out there that salt is a performance enhancing supplement and needed more than we are told it is.

But, let me know what you think. Do you agree with the evidence presented? Or, do you think I’m a shill for “Big Food” because I am saying you should probably eat more salt? I hope not, but I value your opinion, so comment below.

As always, thanks for stopping by and reading.

Until next time, be strong and be you.

3 Simple Steps to do Keto Right Outside and In the GYM

Image result for ketogenic diet checklist

I’m 10 and half weeks in the KETOGENIC DIET and I have to say I’m quite happy about it.

Going in I was nervous and hesitant to make that commitment because I was worried my gym performance would suffer and all “my gains” would go away.

For a time they did, and I was frustrated (Click the following links to read about my updates: 3 Days In and 30 Days in KETO).

However, pushing through that trough paid off. My body soon adapted by week 4 and I was feeling stronger than ever. I kept my programming up (I’m using Jonnie Candito’s 6 week strength program), and kept making all kinds of gains. And, just last week, I achieved one of my STRENGTH GOALS: squatting 405lbs raw. I did it, and that was coming off 2 and half days of being sick. All while on the KETO DIET and INTERMITTENT FASTING.

Why have I been successful so far and still feel strong today?

It’s because I’m refusing to use a KETO DIET as an excuse that I can’t train in powerlifting, and for strength overall, like I want to. I heard many say a KETO DIET is basically suicide for strength gains, and if you want to become weaker than go for it. The outside the gym benefits, such as increased and more consistent energy throughout the day, were not that debated, but for the gym, oh yeah.

So, starting this experiment with myself, I wanted to do it right. I did my fair share of research and listened to authorities on the diet, like Dominic D’Agostino, and people like Mark Bell and his “War on Carbs.” I settled on some things to help me, and so I’ll break down the most important points to hit to ensure you are doing the KETOGENIC DIET right.

Let’s take a look at 3 main “TO-DO’s.”



This is by far most important because if you do not hit your macronutrient ratios — fats, carbs, and protein — then there is no point of the ketogenic diet. You will feel extra crappy, and your workouts will suck because your body doesn’t know what fuel to use — carbs or fats? You will break down muscle, and feel as weak as a mouse. We don’t want that so make sure you hit your splits.

What are your ratio splits?

Simple. Check ’em out below.

  • Fats: 70% or greater
  • Protein: ~20%
  • Carbs: <10%

For those that need a visual here is a STANDARD pie chart for KETO.

Related image

As you can see, you have to get a lot of fats.

Where do you get them from?

The list below will give you an idea.


  • Butter or ghee
  • Avocados
  • Coconut, avocado, olive, and MCT oils
  • Fattier nuts and seeds (including their butters) like walnuts, almonds, pecans, sunflower seeds, macadamia nuts, chia and flax seeds, and brazil nuts
  • Fatty fish (preferably cold water and wild caught), like salmon, tuna, halibut, and cod
  • EGGS
  • Cheeses (preferably hormone/antibiotic free) like cream cheese, feta, cheddar, parmesan, and swiss
  • Heavy cream and sour cream (free from added sugars and organic if possible)
  • Cottage cheese
  • Animal fat on meats

Generally speaking that is where your FATS should come from.

To make sure you are hitting your FAT numbers, I recommend tracking your calories for at least 3 consecutive days, if not a week, to ensure that you are consistently hitting your numbers and begin to understand what it feels like to be on a KETOGENIC DIET.

If this is brand new to you, then it is a MUST to keep track of your calories.

(I use my FitBit app to log all my calories, but MyFitnessPal or the Keto Diet App are great too).

If you read my Keto updates (click here for Part I and Part II) you will know that I kept track of my calories for a month straight. I did it everyday to ensure that I was hitting my numbers; both my total calories overall (for me around 2,800 to 3,000/day) and my ratio splits.

This is vital because how can you make sure that you are in a healthy caloric intake for what your goal is — maintaining weight, losing weight, or even gaining weight. Tracking your food and understanding how many calories you consume is essential.

The last thing you want is to be throwing darts in the dark where you don’t know if you are hitting your splits. There is no sure way to know if your body is heading and will remain in KETOSIS if you don’t measure and track it starting out. The whole point is to put your body in KETOSIS. If you are not hitting your numbers everything else is for not.



Number TWO item to take care of is drinking plenty of water and getting your electrolytes.


Any time you’re on a low carb diet, especially KETO, your body is going to excrete more fluids. When this happens you may become dehydrated, which is not good. As a result, your body will often excrete more essential electrolytes than usual, namely SODIUM, POTASSIUM, AND MAGNESIUM. This is horrible, especially for the GYM, and thus must be addressed.

To make sure you are getting your electrolytes I recommended putting some sort of salt, like Himalayan Sea Salt, in your water throughout the day, and supplementing with sport salts 30 minutes prior to your workout. This will help you perform and feel better through your training, and throughout your day.

I use the following sport tablets below.

Pure Planet Sports Salts 30 Veg Caps

They are vegetable capsules filled with SODIUM, POTASSIUM, AND MAGNESIUM. That’s it. Regardless of what brand you take, make sure it has those 3 electrolytes (sodium, potassium, and magnesium) in it and make sure it is free of any added sugars and carbs.

Making sure you get your electrolytes and water will help you avoid the “KETO FLU.” The “keto flu” is a term used to coin the way you feel when your body is transitioning to KETOSIS. You will often experience “flu-like” symptoms, like a headache, runny noise, excessive fatigue, poor mood, and insomnia.

Taking adequate amounts of your salts and electrolytes will help you significantly minimize these symptoms and make the transition much more smooth. Be sure to take them.


The third item you need to take care of is that you are getting your vegetables! More specifically your non-starchy vegetables.

In case you don’t know which ones to choose from look at the list below:

  • Kale, spinach, and mixed greens
  • Swiss Chard and Bok choy
  • Lettuces and radicchio
  • Brussel sprouts
  • Broccoli and cauliflower
  • Onions, bell peppers, and mushrooms
  • Asparagus
  • Kohirabi
  • Celery and cucumbers

Eating more of these vegetables will help you get your MICRONUTRIENTS on the ketogenic diet, and all the necessary FIBER to keep your digestive system flowing properly to ensure a healthy gut. It also helps your transition which avoids the KETO FLU as we discussed in “item 2.”

Feel free to cook them anyway you want, and if you do, cook them in oils like grass-fed butter or coconut oil. This will help keep your fats where you want them, especially if you don’t have the appetite to eat more solid food.

Regardless, make sure to eat your fair share of veggies while doing KETO.

Wrapping Up

Following this simple 3 item checklist will help you ensure that you are doing the KETOGENIC DIET right.

This 10 item list also breaks it down quite well.

Image result for ketogenic diet gym

Without hitting your ratios you’re finished before you even start. Make sure to hit your splits. Second, be sure to drink plenty of water and supplement with salt and sport salts to get your vital electrolytes. Finally, making sure to eat tons of veggies will help you get your micronutrients and fiber to ensure your digestive system is working properly.

On top of this, it is already assumed that you are doing other lifestyle habits to ensure you OPTIMIZE KETO. For instance, getting your proper sleep and exercise will enhance KETO’s postive effects, especially WEIGHT-LOSS.

The great part is that your appetite will often be surpressed because your insulin levels are much more consistent throughout the day and you can avoid stuffing yourself with snacks, like potato chips and sweets. This will cut calories in an appropriate way to MAXIMIZE weight-loss and OPTIMIZE muscle retention and/or muscle gain.

Speaking from personal experience, I feel much more leaner than ever, and stronger than ever. I will continue doing KETO moving foward for however long I want, and, perhaps, have certain modifications or “cheat days” where I break it up every now and then.

Hopefully this was resourceful to you in your effort to do KETO right.

If you have any questions please comment below.

Until next time, be strong and be you.

Want to Get Bigger? Value Strength Over Aesthetics.

Image result for heavy ass weights

I hear it all the time…”I WANT TO GET BIGGER.”

I want bigger arms…I want a bigger chest…I want my shoulders to pop out of my shirt…the list goes on.

What do most people do?

They start bodybuilding.

Newbies start by doing as many curls as they can, and make the bench press their passion. It’s arm and chest day everyday of the week, and getting enough protein becomes an obsession. Results quickly come about because of “newbie” gains.

This is encouraging and soon after their interest elevates and they start to explore methods to maximize their gains. They start to understand the importance of squeezing the muscle through the “Mind Muscle Connection” in order to  focus on the contraction of their muscles. This helps them learn movement patterns more effectively and optimize the range of motion to get more gains.

Once they start putting heavier weight on the bar they’re hooked, and the obsession to “GET BIG” ensues.

Typically this is a common theme of progression for most in lifting, especially for those starting out, whether young or old.

Bodybuilding, or hypertrophy training, is how this process of lifting to get BIG starts.

The only thing is that it starts and ends at bodybuilding. They only progress within bodybuilding for far too long, and most do not pursue other training styles or modalities that will maximize their potential.

The gym to them is squarely for bodybuilding.

Is there anything wrong with that?


And does it work to get BIG?


BUUUTTT, there is a better way and long-term vision for you to ensure you get BIG, stay BIG, and also perform BIG.

What is it?

You have to value strength, over aesthetics.

Why Strength is Superior for Mass than Bodybuilding Alone

Look at anybody you see who you consider strong and aspire to in the realm of physique. Disregarding genetics, for the moment, what do they have in common?

To start, they have a hard work ethic, drive, discipline, and passion to be the best. All ingredients for success in any endeavor, especially your fitness and physique. HOWEVER, in terms of training, there is also a common ingredient. It’s their pursuit of strength that sets them apart from others in building lean, dense muscle on their bodies.

Look at someone in the NFL, like former All-Pro safety for the Philadelphia Eagles Brian Dawkins. You see him in uniform and you know he’s jacked.

Image result for jacked nfl players


What about the NBA, NHL, an Olympic wrestler, or even a PGA golfer like Rory McIlroy?

Image result for jacked golfers

Rory does not need to squat heavy. He can John Daly it up and have a beer belly. But, to perform like he wants he squats heavy. Result: strong swing and not a bad looking body.


Why are athletes like these so much bigger now more than ever?

Because they value STRENGTH as their top priority.

Strength requires emphasis on PERFORMANCE. This may be lifting a certain amount of weight, or being able to have a certain level of strength endurance over the course of a game.

If you are not strong you cannot perform like you want. Training for STRENGTH allows your body to become shaped in a way that leads to massive amounts of muscle being added to your frame to deal with the stress of training and the game to be played leading to good aesthetics and/or massive size.

Don’t get me wrong. I know I am taking the extreme of athletes at the highest level. BUT, if you want to look like someone in the NFL, or an athlete in general, why wouldn’t you practice the same sort of training they do?

It makes no sense.

Why do endless bicep curls, skull crushers, and cable flyes to get big when you can try bench pressing 350lbs and do weighted push-ups with a plate on your back for 50 reps? Which pursuit would you think would give you a massive chest and upper body like you want not to mention performance boosts?

I’d say the latter.

Bodybuilding is great and it’s something a lot of people enjoy, including myself. It often introduces us to lifting and pumping iron. But you don’t get a big chest from doing endless cable flyes alone. You get BIG because you start pressing heavy and do training that prioritizes strength performance first, and aesthetics come secondary.

Even Arnold himself benched above 3 plates and squatted 4+ plates during his day for reps along with Franco Columbo. They were bodybuilders but they were also STRONG.

They knew that to get BIG you had to put some emphasis on strength and performance.

Ronnie Coleman did bent over rows with 600-700lbs on the bar. Bodybuilder, but strong as FUARK.

He said it best…

Image result for ronnie coleman heavy weights

Bodybuilders (besides Ronnie) will disagree with me, and that’s okay. I’m not here to bash bodybuilding and not say you can’t build a massive body with lighter weights.

Yes, you can do that.

What I am here to say is that prioritizing strength first will lead to more gains in lean muscle mass than hypertrophy training alone.

It’s great to be someone like Phil Health, but if you asked him to do what he did in his collegiate basketball playing days he couldn’t now because he does not train for strength. His muscles don’t know how to perform like they used to, in a sense.

Again, nothing wrong with that.

I’d just rather be able to move while being “BIG” at the same time.

That’s what focusing on strength does — it allows you to perform better.

Strength Unlocks Your Potential

Focusing on strength over aesthetics keeps your performance high in things other than the gym. And, what is muscle good for if you can’t do something with it?

Why heavy squat or deadlift?

Because it helps you run faster and jump higher.

Don’t believe me?

Then ask Ryan Flatherty. He is the Senior Performance Directory at Nike and trainer/coach for top pro and Olympic athletes.

His whole mission is to get them to run faster. He recommends many things, but at the focus is getting strong. His central piece of that is the trap, or hex, bar deadlift. This helps people sprint faster. Period.

Listen to him speak on Tim Ferriss’ podcast and you will understand.

Sprinting is needed for sport and STRENGTH is at the center piece of that.

Side-effect: massive muscle GAINS.

But, don’t squats ruin your knees and don’t deadlifts wreck your back?

They can that’s for sure, but typically only when you haven’t dedicated time to really learn the movement and understand proper technique. From there your ego gets in the way and you have a recipe for bad knees and snap city.

Trust me. I’ve been there.

If you check out my article on “Why I stopped powerlifting” you will come to understand that I injured myself. As a result, I blamed powerlifting and didn’t take an personal accountability.

To be honest, that is probably the worst article I’ve written on this website, at least in my opinion. It’s garbage because it’s not true.

For one, I wasn’t really training for powerlifting I only thought I was. I did that type of training style, but was too naive in my pursuit believing that I didn’t need any coaching or guidance.


Two, if you learn the right form for the squat and deadlift for your body type, there is no shearing or undue stresses on your knees or back that will cause significant problems.

Lastly, like anything, powerlifting can be taken to extremes, just like bodybuilding or any other sport and cause problems.

With bodybuilding it’s body dysmorphia. With powerlifting or strongman, it’s your joints. In the NFL, it’s your joints, concussions and CTE. With MMA, it’s everything.

I can go on and on, but I think you get my point. With anything you do to an extreme you’ll get negative side-effects.

BUT, in regards to the average gym-goer who wants to get BIG and STRONG learning how to squat and deadlift will take them far.

You look at any high school football strength and conditioning program, for instance, and they are learning how to squat, deadlift, and press heavy. On my bad high school football team, there were kids who squatted 500+ pounds when they were 18…heck 16 years old! Across the country that’s the norm. Those kids are not only STRONG but JACKED too! It’s because they lift heavy ass weight.

That’s why I don’t understand why it is such a mystery?


That’s why focus FIRST on STRENGTH and the AESTHETICS will come.

Final Thoughts

Bodybuilding is great and it has it’s place just like powerlfiting or strength training does.

Should you do any to an extreme? Not necessarily, but, prioritizing your training for performance and having that performance be STRENGTH will get you far.

In this regard, lifting heavy weights is one form of strength.

In contrast, watch any gymnast and tell me they are not strong as hell. They may not lift heavy weights, but because their strength is relative and not absolute, unlike powerlifting, they get freaking strong because they need to be strong.

The common ground between the two is STRENGTH. This is true in any other sports, especially stop-and-go, like basketball, baseball, and football.

The best is perk, is that you’ll get BIG and make the most gains you can.

Unlock your potential and make STRENGTH a focus of your training and see where it goes.

If you need some help I’ve got a beginner LEAN MUSCLE BUILDING PROGRAM for you.


As always, thanks for stopping by and reading.

Until next time, be strong and be you.

(Cover Photo Credit)

(Brian Dawkins Photo)

(Rory McIlroy Photo)

(Ronnie Coleman Quote)

Ketogenic Diet Part II: 30 Days In, Feeling Good, but Losing Gains?

Image result for ketogenic diet for strength gains

I’ve done it!

30 days of a continuous ketogenic diet.

How has it been?

It’s been great! In fact, really easy, at least for me.

The results?

Mostly good, and some areas for concern.

During PART I, you will know I gave my first few days experience on the diet. I relayed the astounding positive energy difference I felt, but the drop in gym performance, particularly feeling flat and not as strong as I normally do when I was on a carb-based diet.

This was my biggest concern continuing the diet, and curious of how exactly my strength would hold up, especially since I lost weight transitioning to the diet (about 8 pounds: 188 to ~180).

Well, I’m here to inform you that I’ve lost some gains. Yes, unfortunately, some of my strength has diminished and it’s been frustrating, since I’ve been progressing steadily as the year has progressed (mostly).

(Check out my STRENGTH GAINS series in PART I and PART II).

My number ONE PRIORITY during this past month was to MAINTAIN MY STRENGTH. This was my primary goal and I attempted to follow my programming (I was on 5/3/1 during the past month). I continued everything like normal, even though my diet had changed radically.

What happened?

Struggle! That’s what happened.

Struggle to maintain my strength, and struggle to maintain my endurance training (HIIT and circuit workouts, of course). I struggled to “turn it on” when the time came to lift the weight, and felt I had to exert so much more energy than usual to complete the lift and given set(s).

BUT, you know what?

I did complete the sets and reps I needed to at my required weights and intensities. Only thing, however, it didn’t always look pretty. My form often broke down more than usual because I felt fatigued at some points, but, as I mentioned, just couldn’t “TURN IT ON” like I used to. I’m referring to that slight controlled adrenaline rush you get when you lift that provides you that extra edge to complete the set (those who lift know what I’m talking about). This was at least what occurred for the first 2 and half weeks or so.

During the 3rd and 4th weeks I started to feel more of a “PUMP” and strong again. However, this return to optimal performance occurred in spurts, from one training session to another. One session I would feel great and have little time where I felt “weak.” Others times, though, I felt mediocre in my abilities.

What was the difference?

My best guess is time of day.

I felt better during my morning training sessions rather than my afternoon training sessions, despite fasting. From a previous article you will know I follow intermittent fasting as a pattern of eating, and have had great success over the past 4 years practicing it. You might think that I would feel worse, but NO. I felt and often feel better.


I’m not completely sure, but maybe it’s my routine and my body is better prepared for the work (my guess, at least).

I did all the same things for my afternoon workouts as my morning workouts. I took my electrolyte supplements (I use this one), my pre-workout, and my enthusiasm (or lack there of, lol).

I’m not sure what it was, but it was a noticeable difference.

(NOTE: afternoon workouts have always been my least favorite. I prefer mornings and evenings if possible).

The good news is that it has gotten better as I continue on the KETO diet.

All the positive effects…

  • Significant increase in consistent energy throughout the day (no afternoon crash)
  • Better mood day-to-day (much more positive)
  • Enhanced mental performance and function (more creative and productive)
  • Clearer skin (brighter complexion)
  • Better body composition (less fat)
  • I can handle stress better (may be due to better mood, mental performance, etc.)

is just too much for me to call it “QUITS” for the KETO DIET right now. I want to keep going and will figure out the strength part of the equation as I continue.

Where there’s a will there’s a way and I’ll get to my strength goals.


As always, thanks for reading and stopping by. Comment down below with your questions, and be sure to stay tuned as I continue my KETO series and update my strength programming.

Until next time, be strong and be you.

(Photo Credit)

“Is a Calorie a Calorie?” Part II: Making Dietary Adjustments


Image result for keto diet plate

Thanks for tuning in for PART II of my series on “Is a Calorie a Calorie?” If you missed PART I click HERE to read it.

Knowing PART I, you will know that a main factor preventing many people from weight-loss is abnormal insulin levels — either too high or a yo-yo effect disrupting normal function of the body’s biochemistry.

As a result, what can be done to rectify these energy system malfunctions?

Several things, most of which can be done NOW and it all starts with DIET.

Diet is the First Change for a Reason

The diet is the first thing that must be audited and changed because it is the primary reason why a perons’ biochemistry — particularly their energy systems — is not operating like it should.

(If you don’t know what I’m talking about refer to PART I).

For instance, someone may be consuming apple or orange fruit juice because it has vitamins, which is supposed to make it “healthy” leading to the belief that it is healthy. THIS IS NOT TRUE. Just because something has “vitamins or minerals” does not mean it is “HEALTHY.” Often times, juices have as much, or even more, calories than soda, and the calories are almost entirely SUGAR. I do not care if is packaged as “organic, non-GMO, no added-sugar, and cold pressed.” Sugar is sugar and it will do what sugar does: cause problems.

It (SUGAR disguised as juice in this scenario) causes problems because too many consume it in EXCESS. The American Heart Association, for instance, says no more than 6 teaspoons (100 calories) of ADDED-SUGAR for women and 9 teaspoons (150 calories) for men per day. You drink one glass of juice and you’re past it.


Again, sugar causes problems because it is in almost everything you buy at the store, especially in the typical American diet of processed foods. This is why I have DIET — the foods habitually consumed daily — as the FIRST place to start in the effort to lose excess body-weight (fat) because it has the highest impact on your weight.

The way to improve the diet is to alter the diet through changing one’s perspective on food.

Please read on…

Making DIETARY Adjustments: A Diet Philosophy

Image result for dietary adjustments

As a trainer at a commercial gym, I’ve got to experience many different walks of people. From teenagers to the senior citizens and everyone in-between.

Out of the 80+ people I’ve got to work with so far, 90% of them want to lose weight. Out of that 90%, 75% of them need to lose a significant amount of weight, which, in my opinion, I consider more than 20 pounds.

Based on these numbers, I’ve deduced that most of these wonderful people have been mislead in believing the old dogma of “eating less and exercising more equals weight-loss.”

In many instances, this is completely true! This is the story for many people, including some of the people I’ve trained, and myself making this simple adjustment.

BUT, out of that 75% I said had to lose 20 or more pounds, I’d say about 80% of those people practice “EAT LESS AND MOVE MORE” already. After 4 to 8 weeks they don’t lose a pound, OR…they lose maybe 10, even 20, and the weight-loss hits a wall. It just stops.

No matter how much they, and many others, restrict calories or workout, nothing is really getting better. For some reason the body does not want to lose weight, specifically BURN FAT, even though they have so much available. This problem must be solved and it has 100% to do with what foods they are (or not) eating.

At this point they may become discouraged, and that is when I step in and say there may be more to the story than meets the eye by introducing the underlying issues of their metabolism and energy systems not working properly.

What I suggest is that they re-haul their diet by adopting an alternative diet philosophy, such as a ketogenic, paleo, or slow-carb diet.

The reason?

Because these type of diets will aid in controlling insulin levels, which is the primary reason why fat cannot be used and lost.

Also, these diets teach people to eat cleaner, less adulterated, processed food that provide the body with increased nutrition. This means eating better quality macros (protein, fats, carbs) without an abundance of food pollution — pesticides, hormones, antibiotics, steroids, etc. — as well as getting increased fiber, probiotics, and increased vitamins and mineral quantities.

Odds are once they make the switch weight-loss will follow.

Follow Rule #1 with Your Diet

Once a diet philosophy is ADOPTED, remember RULE #1…


This means the diet philosophy picked must be followed exactly as outlined. There is no cutting corners. Remember, the diet is constructed and put together in a particular way for a reason. Making “adjustments” (a.k.a cheating) is not allowed. Sure. Have a cheat meal here and there and it won’t kill you. It’s probably going to happen at one point or another, especially early on. I’m not talking about that, and, from time to time, I encourage it. Enjoy any type of “good tasting food” once in awhile and live life fully. That said, however, what I am talking about is any adjustment that you make that occurs day after day negating the full benefits of the diet.

For example, if on a KETOGENIC diet many can get away with eating some fruit, especially berries, from time to time, particularly before a workout. The reason is because berries are lower in sugar, higher in fiber, and any sugar (carbs) you intake will be burned quickly during your workout. It won’t “stay around.” HOWEVER, if you consume some type of fruit everyday, regardless of an activity or not, it is going to be hard for your body to stay and get back into ketosis. That is the whole point of the diet — to be in ketosis to burn fat for energy. CARBS, any direct source like fruit, disrupt this. Thus, the diet must be followed EXACTLY how it is intended.


Hence, RULE #1.

Remember this for Rule #1 to be Successful

In order to satisfy RULE #1 you must have a certain attitude.

What is it?


To expand on this, it means that the “diet being followed” (keto, paleo, vegan, IIFYM, etc.) is a PERSPECTIVE on HOW TO EAT FOR A PURPOSE and not HOW LONG or necessarily WHAT TO EAT.

This is because people far too often look at the word “DIET” as a VERB.

No, no, no, no, no!!!

DIET needs to be understood as a NOUN. As a noun, diet refers to the foods you habitually (consistently) eat on a daily basis.


Understand that when a certain diet philosophy is practiced, like paleo, vegan, vegetarian, ketogenic, if it fits your macros (IIFYM), etc., that is a person’s perspective on food and what he or she thinks is best for him or her to be in their best health and/or achieve their goals (at least, at that moment).

As a result, this diet philosophy is practiced consistently over extended periods of time until the person adopts a different diet philosophy and changes their attitude and perspective on food for different goals (i.e. to lose weight or fat, or gain muscle). It’s all normal.

This is why the change to eat healthier, or losing weight, must have a long-term mindset, or VISION, because it is what will lead to positive changes to last (weight-loss, increased muscle mass, better endurance and energy, lower blood pressure, improved cholesterol levels, etc.).

For some growing up, for example, eating sugary cereal for breakfast is normal, even considered healthy! But, maybe that person changes their perspective on food and diet and decides to have a salad for breakfast. CRAZY! (That was me!)

This is because certain things considered normal are only normal because of culture and the way of one’s upbringing surrounding food. This culture and upbringing is usually narrow-minded and only instantly satisfying (the food tastes good and it’s easy).

That is why for any change to happen a change on the perspective and attitude surrounding food must be met.


I must say that I love food, and it’s a ritual that I enjoy and look forward to daily. Whether I’m on what some call a “strict” diet or not, I love the food that I’m eating and feel even better knowing that my food is working for me and not against me (at least most times, haha).

This is why auditing the diet and making proper DIETARY (and MENTAL) adjustments is the first place to start.

I encourage you to modify your diet through changing (either opening and/or expanding) your attitude and perspective on food and what a good, wholesome, and nutritious diet can do for you. A good place to start is cutting out the junk (no McDonald’s cheeseburgers, Krispy Kreme donuts, Starbuck’s frappucinos, Doritos, etc.), and replacing it with foods in their most basic form, as a single ingredient (what you find on the perimeter of a grocery store). Making this simple adjustment is something you do right now. This will help you develop and/or improve habits and rituals that surround eating food. Adopting a diet philosophy will help in this regard and that is why I highly recommend it.

From these adjustments your attitude toward food changes and you begin to think of DIET in the noun sense. This leads to real results that last, potentially, your whole life. This is why DIET is the first thing to address in losing weight, and not exercise or anything else.

This is especially true if you have tried “everything” and can’t lose the weight. It’s likely because there is more to the story like abnormal insulin levels (for whatever reason). Sticking to the old “cut calories and exercise more” mindset becomes ineffective. Good luck with following that…

So…be open and try a diet philosophy that you connect with and give it solid time. I’d say a month at the very least.


  1. Audit and review your diet (record every last thing that you eat or drink, including your eating habits).
  2. Understand where you calories come from by knowing your macro profile (what makes up your protein, fats, and carbs and what foods they come from).
  3. Make proper adjustments (cutting the sugar, increasing fiber, drinking more water, just eating more wholesome foods, etc.).
  4. Implement those adjustments immediately and combine it with a diet philosophy (a way of eating explained earlier) that you think can most help you NOW.

Do that and you’ll have success (weight-loss, better health markers, etc.) in some way.

Stay tuned for PART III as I explore other factors that affect your weight-loss and performance in and out of the gym.

As always, thanks for stopping by and reading.

Until next time, be strong and be you.

(Photo Credit 1)

(Photo Credit 2)