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Sun down, glasses up

WHEN GRANDMA CALLS AND SAYS SHES LONELY? FULL STOP. BUSINESS PAUSED. NO GYM, REST DAY. CALL YOUR SOLDIERS. SLEEPOVER TIME.

Why you're stealing your own gains (and how to knock it off forever) Look in the mirror. That reflection? It's staring at the biggest thief of your gains. You know exactly what I'm talking about: Those "just this once" skipped leg day…Those half-assed sets... Those convenient "rest days" that turn into rest weeks... Each one is a vote against the man you claim you want to become. Here's the uncomfortable truth: Your physique isn't lying to you. It's the perfect reflection of your standards. Not your potential. Not your genetics. Your STANDARDS. The guys with elite physiques? They didn't win some genetic lottery. They simply refused to tolerate BS. Let that sink in. Every time you're "too busy"... Every time you're "too tired"... Every time you "deserve to binge “… You're making a choice. A choice to stay exactly where you are. But here's the real kick in the teeth: This goes way beyond the gym. The standards you set for your physique? They bleed into everything: • Your career ceiling • Your relationship quality • Your daily energy • Your self-respect Want to know the secret to elite physiques? It's not some magical workout split. It's not some underground supplement stack. It's the absolute refusal to accept anything less than excellence. From anyone. Especially yourself. Ready to stop being your own worst enemy? Ready to set standards that scare you? Ready to join the 0.1%? I help serious men bridge the gap between where they are and where they're meant to be. No BS. No magic pills. Just proven systems, support and accountability. Click the link in my bio. Let's talk about turning this ship around. Your future self is watching your next move. Make it count.

The root cause of tight hamstrings, poor posture, and lower back pain? Weak hips - one of the most under trained muscle groups. It can even have a domino effect and lead to knee and ankle issues. One strategy to avoid this is “Copenhagens”. NBA players do these for injury prevention, improving stability and balance. Great to do at home and uses the lateral flexion movement pattern of your spine. Too hard? Rest your knee instead of foot on the bench. Too easy? Bend your off-knee and perform them weighted with a plate. Execution: 1. Support your bodyweight on your elbow (should be directly under your shoulder). 2. Place the inside of your foot on a bench. 3. Lift your hip off the floor by pushing your foot down onto the bench.

Your physique is a reflection of your standards.

Boulder Shoulders playbook: strength, shape, size, and mobility Thread 👇

Want to erase your love handles and finally sculpt your V shape? After you’ve got your nutrition dialed in… Here’s the 3 key movements to get your obliques to pop:

As an early TEEN I would cook this Chinese white cut chicken to build muscle (recipe was taught by grandma) I still make it til this day for my clients and they love it You won’t believe how EASY and delicious it is Few ingredients, easy clean up, no technical skills needed 👇

When you're jacked, the dress code loosens up.

As an early TEEN I would cook this Chinese white cut chicken to build muscle (recipe was taught by grandma) I still make it til this day for my clients and they love it You won’t believe how EASY and delicious it is Few ingredients, easy clean up, no technical skills needed 👇

Thought I’d save 30 seconds by dry scooping my creatine, the creatine had other plans 😅

Forearms are the power source to every upper body movement. It is by far the most important muscle to train if your goal is to look jacked with a shirt on. Here’s how I’d grow them from scratch if I had to start over again 👇

Elite salad dressing - Roasted Garlic Balsamic recipe: 1. Heat 1 cup extra virgin olive oil on low 2. Cut off garlic ends & lightly smash to release flavor (I used one whole bulb) 3. Brown garlic carefully to not burn Let it cool down. In blender/food processor: -1 lemon juice + .5 lemon zest - 1 cup balsamic vinegar -1.5 tbsp Dijon mustard -salt & pepper to taste -1 bunch cilantro -chili flakes Slowly pour roasted garlic + evoo into blender on low (slow and steady) and it'll thicken. Look at your people's faces when you tell them its homemade!

Boulder Shoulders playbook: strength, shape, size, and mobility Thread 👇

“You look healthy” is probably one of the best compliments you can get

It took me 6 years to go from a skinny 165lbs to a jacked 190lbs But knowing what I know now? I could easily do that with a fraction of the time (I’ve helped many clients do exactly that) Here’s EXACTLY, step-by-step, what I’d do to go from skinny to jacked ASAP:

WHEN GRANDMA CALLS AND SAYS SHES LONELY? FULL STOP. BUSINESS PAUSED. NO GYM, REST DAY. CALL YOUR SOLDIERS. SLEEPOVER TIME.

Sun down, glasses up

It took me 6 years to go from a skinny 165lbs to a jacked 190lbs But knowing what I know now? I could easily do that with a fraction of the time (I’ve helped many clients do exactly that) Here’s EXACTLY, step-by-step, what I’d do to go from skinny to jacked ASAP:

Why you're stealing your own gains (and how to knock it off forever) Look in the mirror. That reflection? It's staring at the biggest thief of your gains. You know exactly what I'm talking about: Those "just this once" skipped leg day…Those half-assed sets... Those convenient "rest days" that turn into rest weeks... Each one is a vote against the man you claim you want to become. Here's the uncomfortable truth: Your physique isn't lying to you. It's the perfect reflection of your standards. Not your potential. Not your genetics. Your STANDARDS. The guys with elite physiques? They didn't win some genetic lottery. They simply refused to tolerate BS. Let that sink in. Every time you're "too busy"... Every time you're "too tired"... Every time you "deserve to binge “… You're making a choice. A choice to stay exactly where you are. But here's the real kick in the teeth: This goes way beyond the gym. The standards you set for your physique? They bleed into everything: • Your career ceiling • Your relationship quality • Your daily energy • Your self-respect Want to know the secret to elite physiques? It's not some magical workout split. It's not some underground supplement stack. It's the absolute refusal to accept anything less than excellence. From anyone. Especially yourself. Ready to stop being your own worst enemy? Ready to set standards that scare you? Ready to join the 0.1%? I help serious men bridge the gap between where they are and where they're meant to be. No BS. No magic pills. Just proven systems, support and accountability. Click the link in my bio. Let's talk about turning this ship around. Your future self is watching your next move. Make it count.

Before you say “I hate sardines” And miss out on this legit superfood… Ask yourself: have I ever eaten whole, Mediterranean style, grilled sardines with: -Homemade chimichurri -Made with small batch olive oil -And served with local sourdough Odds are you’ll love ‘em.

The root cause of tight hamstrings, poor posture, and lower back pain? Weak hips - one of the most under trained muscle groups. It can even have a domino effect and lead to knee and ankle issues. One strategy to avoid this is “Copenhagens”. NBA players do these for injury prevention, improving stability and balance. Great to do at home and uses the lateral flexion movement pattern of your spine. Too hard? Rest your knee instead of foot on the bench. Too easy? Bend your off-knee and perform them weighted with a plate. Execution: 1. Support your bodyweight on your elbow (should be directly under your shoulder). 2. Place the inside of your foot on a bench. 3. Lift your hip off the floor by pushing your foot down onto the bench.

Elite ramen: Gluten-free noodles in lemongrass bone broth Amino acid profile complete with egg & shrimp Balance of fat & lean for optimal macronutrient profile and flavor Seaweed + cilantro as heavy metal chelators Ginger/garlic/shallots Lana Del Rey for high vibrations Perfect for the upcoming winter season.

I FUCKING DID IT

Lessons I've learned from working as a private chef/trainer to a decamillionaire: 1. Pressure makes diamonds As SOON as I landed, we went to one of the top restaurants in the city, smoked a really nice cigar, and went to a high end *redacted* place Sounds chill right? Well…

As an early TEEN I would cook this Chinese white cut chicken to build muscle (recipe was taught by grandma) I still make it til this day for my clients and they love it You won’t believe how EASY and delicious it is Few ingredients, easy clean up, no technical skills needed 👇

Want to erase your love handles and finally sculpt your V shape? After you’ve got your nutrition dialed in… Here’s the 3 key movements to get your obliques to pop:

Elite salad dressing - Roasted Garlic Balsamic recipe: 1. Heat 1 cup extra virgin olive oil on low 2. Cut off garlic ends & lightly smash to release flavor (I used one whole bulb) 3. Brown garlic carefully to not burn Let it cool down. In blender/food processor: -1 lemon juice + .5 lemon zest - 1 cup balsamic vinegar -1.5 tbsp Dijon mustard -salt & pepper to taste -1 bunch cilantro -chili flakes Slowly pour roasted garlic + evoo into blender on low (slow and steady) and it'll thicken. Look at your people's faces when you tell them its homemade!

Forearms are the power source to every upper body movement. It is by far the most important muscle to train if your goal is to look jacked with a shirt on. Here’s how I’d grow them from scratch if I had to start over again 👇

Mouth-watering moist BEEF TALLOW COOKIES recipe: Seed oil-free, gluten-free and dairy-free cookies that actually taste good 🐮🍪 Ingredients: 1 cup coconut flour 1 cup coconut sugar 1 cup tallow 2 eggs 3 tbsp vanilla extract 2 tsp baking soda 1/2 tsp salt 3/4 cup chocolate chips Steps: Melt tallow then stir in sugar. Add eggs and vanilla, stir to combine. Add flour, baking soda and salt then gently mix until a dough forms. Then fold in chocolate chips. Roll into balls on a baking sheet and refrigerate for 30 minutes - 1 hour. Bake at 350 degrees for 13 minutes.

Boulder Shoulders playbook: strength, shape, size, and mobility Thread 👇