Everything I know about fitness and nutrition

I've been working out on and off since 2010, but it wasn't until 2016 that I started taking it more seriously. Since then, I've lost as much as 25 pounds, and dropped 20% body fat. But beyond the numbers, lifting weights has made me a more positive, fulfilled person. Like, what was I thinking not doing this consistently before! It’s helped me maximize my days by staying energized and sharp, especially since I've got into the routine of working out first thing in the morning. There's no end to this journey though. The more you learn, the more you realize how much there's to master. There are however some principles that I wish I knew earlier when I started. Here are some of the key lessons I’ve learned along the way on mindset, nutrition, training regimen, recovery and supplements. Remember, although some of the stuff here is proven and tested, you should still experiment and find what works best for you and puts you in the best mental and physical state.


  • You have time. A 30-minute workout done consistently can transform you.
  • Something is always better than nothing. Even bodyweight workouts can drive progress.
  • The workouts you feel like doing the least bring the most progress.
  • Consistency is key with both workouts and the food you eat. Don't expect instant results, building the physique of your dreams takes years.
  • Believe in yourself and your ability to achieve your fitness goals.
  • Don't compare yourself to others, focus on your own journey.
  • Never miss two workouts in a row.
  • Fitness doesn't have an on/off switch, it's a lifestyle, and this is a major mindset shift you must make.
  • A fit body is the ultimate status symbol. Money can't buy it, and no one can take it away from you.

Strength Training

  • Get at least three strength training sessions per week. Perform 5-6 exercises per session.
  • Use progressive overload to challenge your muscles and promote growth.
  • Building muscle doesn't require 4+ sets per exercise, 2-3 sets near failure is all you need.
  • Move more weight or reps over time in the 5-20 rep range to guarantee muscle growth.
  • Drop your ego. Control your lifting reps and put tension on your target muscles every rep.
  • Perfect lifting form before going heavy.
  • Hire a coach. You'll make more progress in 3-6 months than most make their entire life.
  • Every pound of muscle you build means 5-7 calories burned per day - this adds drastically up over time.
  • Track your workouts. This means tracking exercises, sets, reps, tempo, rest time, and intensity.
  • Take 3 minutes of rest between sets to maximize workout performance.


  • Track your calories. This teaches you basic nutrition knowledge that is valuable for long-term success. I use MyFitnessPal to log my food every day.
  • Eat nutritious foods, not just to lose fat but to fuel your body and brain. You get out what you put in.
  • Eat high protein to build muscle and burn fat.
  • Consume 0.8 to 1 gram of protein per pound of bodyweight.
  • It's not a meal unless it's loaded with protein.
  • Cut down on alcohol and create a calorie deficit for fat loss. A 500-1000 deficit is best.
  • Carbs do NOT make you fat and will enhance your workout performance, especially if you're bulking up. Try to get most of your carb intake shortly after your workout.
  • When you’re cutting, get 75% of daily your carb intake pre workout.
  • You can eat the foods you love and still lose fat.
  • Your diet will get you abs faster than any core workout.
  • Meat and eggs are NOT bad for you.
  • Eating healthy isn't hard. Think meat, eggs, veggies, fruit, seafood, dairy.

Lifestyle and Recovery

  • Take care of your mental health and manage stress.
  • Prioritize walking and aim for 8,000+ steps per day. 12,000+ if you’re cutting. It's the ultimate fitness habit.
  • Maintain a consistent sleep schedule.
  • Supplement magnesium glycinate for better sleep, energy, and mental health.
  • Do cardio for your heart, not to burn calories.
  • Take progress pics so you can see your success beyond the scale.
  • Getting fit won't just improve your body. It'll improve all aspects of your life.
  • Morning sunlight is crucial for your health. It sets your circadian rhythm so you can sleep well at night.


  • Supplements are necessary. Poor soil quality is making our food less nutritious. That said, Supplements only work well if you're already nailing the basics - diet, sleep, muscle building, etc.
  • Stay hydrated and incorporate electrolytes (magnesium, potassium, and sodium) for optimal health. I add a sachet of LMNT to my water first thing in the morning.
  • Poor hydration = poor workout performance.
  • Take 5g creatine per day for muscle building and cognitive benefits.