🏆 ARM BUSTER GIANT SET

WHATEVER IT TAKES
QUOTE OF THE DAY

🏆 NUTRITION
DIETING FAMILY STYLE 🥦

It's hard to get shredded while working hard and maintaining a normal social life. Or at least it seems that way until you start a family. Then, you wonder why you complained and how you might get shredded again.

Well, with two toddlers, I can tell you it's a battle, but you can win. Here are my top 3 tips on how to lean out while keeping your family happy:

FIND CORNERSTONE MEALS:

No one wants to fight the daily battle of "what're we eating today" with a group of hungry toddlers. Add in trying to fight it into your diet, and you will have a recipe for failure. A recipe that you want to avoid making at all costs.

Instead, when you find a relatively healthy meal that fits into your plan and that your kids like, put it into regular rotation. As you build your library of foods the family loves and you can work with, you can seamlessly incorporate it into your diet, make the kids happy, and avoid unnecessary added stress.

TRY:

• Homemade Stir Fry (use coconut aminos, veggies, and lean meat)

• Lean Burgers (choose lean meats, fat-free cheese, and lower calorie condiments)

• Tacos/Burritos (choose high-fiber tortillas, lean meats, and fat-free sour cream)

FILL UP ON PROTEIN:

Unless your kids are auditioning for Young Hercules, they probably won't want grilled chicken as their main protein source. That means you must make separate meals, which reduces your already limited time and forces you to miss family meals and bonding time.

Instead, load up on quick and easy protein meals to enjoy the heavier carb/fat meals with the family while still hitting your goals.

TRY:

• Hard Boiled Eggs

• Greek Yogurt

• Whey Protein Shakes

CONSISTENCY OVER PERFECTION

Every minute detail counts when you're moving towards that Olympia stage; it's a grueling uphill battle where you must be laser-focused. But I'm not just an Olympia competitor but a dad and husband. If perfection were my goal, I'd never be the best family man I could be. Even more, I wouldn't know what I'm fighting for.

The key is to focus on the bigger picture. 

Can you go all out for a week, a month, maybe even a few months? Absolutely.

But what happens after? You will start losing steam and passion, and the obstacles will get bigger. When faced with all-or-nothing, you'll find yourself choosing nothing more and more until you're burnt out and in the same place you were before you put everything in.

Instead, embrace consistency. You aren't going to be perfect—that's parenthood. Instead, show up every day, control what you can control, and deal with the rest. You're going to have unseen twists and turns. Learn to hold the wheel a little loose so you can correct course when needed, but otherwise, enjoy the ride.

🏆 20-MINUTE WORKOUT
ARM BUSTER GIANT SET 

Here’s a killer giant set that will help you get a TON of bicep volume in a short amount of time. You’ll go from each exercise to the next before resting for 60-90 seconds. There’s no waiting around here. You’ll get in, get an unbelievable pump, and get out in 20 minutes or less.

1. Straight Bar or DB Curls

• Sets: 3

• Reps: 10-12

• Rest: No rest. Move immediately to the next exercise.

2. Hammer Curls

• Sets: 3

• Reps: 10-12

• Rest: No rest. Move immediately to the next exercise.

3. Bayesian Curls

• Sets: 3

• Reps: 10-12

• Rest: No rest. Move immediately to the next exercise.

4. Concentration Curls

• Sets: 3

• Reps: 10-12

• Rest: 60-90 seconds after completing all four exercises.

MOTIVATION CORNER
TO MY DADS 👊

VIDEO OF THE WEEK
LEG DAY W/ 300lb BODYBUILDER 👀