If I could go back in time when I first started lifting I would have wanted to know: - Diet is everything in regards to physique goals - 6-20 rep range is a great place to train for muscle growth, use the entire rep range, there is no secret "hypertrophy 8-12 reps" zone, they all work - Intensity is the key to creating effective workouts & likely you'll need less volume - Training to failure is fine & works very well - Machines are amazing for muscle growth, even better in many cases than free weights - You don’t need to eat absolutely everything to grow - Rest days are growth days - Counting macros/calories is super easy & makes progress so much easier to get - It’s better to get very lean after newbies gains & then bulk slowly for 6+ months - You look even bigger once truly lean so actually stick with a cut & don't freak out that you're "losing too much size broh" - If you keep protein high, calorie deficit isn't too aggressive (less than 1000 calorie deficit), & keep lifting hard/fighting to maintain strength, then you won't lose pretty much any muscle on a cut - There is no reason to get fat on a bulk, it doesn’t help add size - Cardio won’t kill your gains - You can eat carbs and lose fat - Permabulking & spending your first 3 years at like 15-20% body fat is dumb, cut, you feel & look so much better + give yourself awesome conditions to grow - Cutting is easier if you do cardio and track steps - Don’t waste money on supplements, take them for specific reasons and purposes - Trying to 1 rep max all the time is dumb - You can’t just eat everything because you lift (again) - Take more advantage of being able to build muscle & lose fat at the same time with newbie gains

What until he learns about attachment theory… The better the father-child relationship the better outcomes in life for the child, universally. Better ability to deal with stress, more resilient, less mental health issues, more confidence, higher income & education levels, etc. How does this happen? Caregiving, physical contact, play/exploration, attention, comfort & security, etc. This advice below is perfect if you want to GREATLY increase the chance your child performs poorly in school, struggles economically, gets into legal trouble, has massive mental health & self esteem issues, &/or develops drug addictions…

Most hunger is just boredom, you want the dopamine from food. This is why distracting yourself or being busy helps a lot when trying to lose weight. Another big issue is dehydration. Most don’t drink enough water and this sends signals that you’re hungry.

Thinking I found the best happy medium for maximizing business and fitness. - 3 Days Full-Body Program - Cardio on off days - Complete rest day on Sunday Even as a very advanced guy, I’m seeing great results, hitting the muscles more per week, and maximizing time for business