For some reason, when it comes to bulking, people forget everything good they knew about nutrition. They start eating everything they can get their hands. "But bro I'm bulking" Bulking is used as an excuse to eat a whole bunch of garbage. Just like your cutting phase, your bulking phase should be clean and follow a set of rules. Because the truth is, if you're serious about building as much muscle as you can, you should spend most of the year bulking. 8-9 months bulking, 3-4 month cutting or...
7 days ago • 2 min read
If you're reading this email chances are that you're skinny fat. (Low muscle mass, high body fat percentage) I get it. I've been there too. In this email I'll go over a few things to help you decide whether you should cut, bulk, or take an entirely different approach. Let's get into it. 1) Bulk? I never recommend bulking to a skinny fat person. Reason being, you're already carrying excess amount of body fat, no reason to put yourself in an environment that optimizes fat gain. "But will I not...
8 days ago • 2 min read
Imagine this: Tom has a day job. Every morning he wakes up at 7 and goes to his job. His boss is an absolute dickhead and has his fun with him every day. Tom orders a bullshit meal because he's just so done with the boss. Tom knows he has a diet and shouldn't order some bullshit but again, he's just so done. At the end of the day he goes home and stuffs his face with whatever he sees first. Again, he knows he shouldn't but he doesn't care. That's the problem most people who cook meals on the...
8 days ago • 2 min read
Hey, Tauri here, back with another educational email. When I first started lifting weights, I didn't really know what rep ranges meant. I just followed the most basic advice, 8-12 reps per set for hypertrophy. Now studies show that you can see almost identical gains in muscle growth doing anywhere from 5-30 reps per set. (Volume equated) I'll now separate the 5-30 range into 5 smaller ranges and explain what each is best for, then I'll also go over three important principles when it comes to...
10 days ago • 2 min read
How much protein do you need? What are the best protein sources? What makes a protein source of high quality? Does protein help with fat loss? Why high protein intake is a must if your goal is muscle growth? These questions will all be answered in this email. The Smartest Way to Use Protein To Build Muscle 1) Why protein matters When you consume protein, it's broken down into amino acids that are the building blocks of muscle. It's sort of like asking the workers to start making the building...
12 days ago • 2 min read
I was a skinny guy. And I hated it. I was weak. Not attractive to females. But I wanted to masculine. I wanted to be big. I wanted to be strong. I wanted to look like someone you don't want to mess with. And as cringe as that may sound, it's true. This was me in December of 2023. Now I'm not the skinniest guy in the world but to make up for it, I carried quite a bit of fat around. I was skinny fat. Not a good look. Or at least I knew I could achieve a better look. This was me 2 months ago: (I...
14 days ago • 3 min read
I hated the way I looked. I was skinny with a relatively high body fat %. (Skinny fat) And it messed with my life. I had no confidence. I had a hard time dating or just having a conversation with a woman. I was low status in my social circle. And I just though, what if? What if I was the best looking guy in that social circle. And that thought motivated the hell out of me. I wanted the biggest, most muscular, leanest, best looking guy. Simple. My actions didn't stem from health purposes....
15 days ago • 4 min read
For the longest time I thought my diet I had to taste good. It makes sense, right? If your diet tastes good and meets your calorie and macro requirements, you stick to it. Well' I've found that it's not entirely true. Whenever I eat tasty stuff, I keep wanting more of that tasty stuff. And that's the problem. I mean when was the last time you ate a donut and didn't want another one? And this goes for basically all tasty stuff. Sure you could work in a donut in your diet but in the it does...
16 days ago • 1 min read
One of the nastiest side effects of fat loss dieting is hunger. It's also a big reason many people fail to meet their goals. People give into hunger. Once you get deep into a diet, brownies, potato chips, donuts, food like that, become attractive. That leads to cravings and cravings are no bueno. There have been many nights where I go to bed and 2 hours later still staring at the ceiling thinking about food. And unless you're content dieting, which I wasn't, dieting shouldn't disrupt sleep...
17 days ago • 2 min read