I can confidently say this diet worked. In case you missed any of the background information on the 3-Phase Diet Plan, how it was structured, what my training looked like, and how my nutrition strategy came together, check out the following links: 3-Phase Diet Plan overview 3-Phase Diet Plan fitness routine 3-Phase Diet Plan nutritional […]
This at-home routine is going to focus on the back and biceps. Despite not using any heavy weights or equipment, you can still get a lot of good work in with just your body weight + a band. Pull ups kick things off and focus on the upper back. There are two different variations of […]
This is a lower-body workout you can scale based on your fitness level and available equipment to have an insanely productive workout at home! In this workout, we hit all of the major lower-body muscle groups. Squats will target the quads, RDL’s will target the hamstrings and glutes, and the standing calf raise takes care […]
This routine is easy to do with just your body weight or a resistance band. It’s five consecutive exercises, 10 reps each, followed by a 60-second rest, for five rounds. This workout shouldn’t take you long to complete, no matter your experience level, and you’ll get your heart rate up while challenging your upper body. […]
Here’s a workout you can do easily from the comfort of your own home with minimal equipment. It’s called the “deck of death.” I challenge you to give this a shot and let me know what you think! I tested this out and think you’ll really enjoy it. Read through the instructions below on the […]
Well, we’re nearing the end of this cut and there’s a lot of things to reflect on. But to start, let’s recap what we’ve accomplished to date… Starting weight: 192.6 pounds Current weight: 175.4 pounds Strength: maintained Fat loss: maximized We’ve ticked off just about every goal that was set at the beginning of this […]
The end is near, progress is back on track, and we’ve entered the “digging phase.” There are exactly 24 days left in this cut as I write this article. As I see the days wind down, it means just one thing to me: it’s time to dig. It’s time to work harder and be more […]
Hi, everyone! It’s been two weeks since I last touched base with an update on my current cut, and a lot has happened since then. My wife and I traveled to Boston for a weekend, my birthday came and went, and a mixture of progress and struggles took place. It’s been a whirlwind, but now […]
Each day during this three-month cut, I’ve started with a challenge. That challenge has been to climb a 150-step staircase from the parking lot to the office each morning. I decided that would be my challenge every day during this cut to essentially start the day by getting in the right frame of mind. That […]
Still got it! After dropping 10 pounds I’m still moving weight and maintaining my strength. So far, we’ve accomplished our goal! The goal is to lose weight while maintaining strength and muscle. An easy indicator of how much strength and muscle you retain while losing weight is to periodically test percentages of your one-rep max. […]