Episode Details

Your biggest holdup is a lack of structure and not a lack of discipline! Watch and learn, please.

Movements should be a combination of

1. A lower-body Squat Movement
   -squats (back or front or goblet)
   -lunges
   -split squats

2. A lower-body Hinge Movement
   -Deadlifts (RDL, Conventional, One Legged)
   -Hypers
   -Good Mornings

3. A Vertical Push Movement
   -Overhead Press (Dumbbell, Barbell, Machine)

4. A Vertical Pull Movement
   -Chin Up
   -Pull Up
   -Pulldown of Different Grips

5. A Horizontal Push Movement
   -Bench Press (Dumbbell, Barbell, Incline)
   -Chest Press Machine
   -Push Ups

6. A Horizontal Pull Movement
   -Rows (Dumbbell, Barbell, Machine)
   -Bodyweight Rows (bar or rings)

Pick 1 or 2 from each category to mix into two or three workouts a week. Do one from each category every workout and always push to get a little more weight or one more rep.

Good lean proteins with every meal and mix in high-volume carbs (typically sources with lots of fiber)

A good place to start is 12 calories for every pound of total body weight. Example, I'm 175 lbs. 175 x 12 = 2,100

GO GET EM' TIGER!

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