Chris Kruger

Chris Kruger

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whats up with your website?
I want to thank you for teaching me about the Beasting, Feasting and Fasting program 5 months ago. I only wish I discovered it sooner in my journey. Here is my story.

So in Oct 2016 I had blood work done for insurance purposes and I had the following results.

Weight - 220
Blood Pressure - 118/80
Mass Body Index - 30 (Obese)
Total cholesterol - 235.9
HDL-C - 51.04
LDL-C - 153.13
Triglycerides - 69.99

The most important indicator of risk of Coronary Heart Disease is your Triglycerides / HDL Ratio. They say anything under 2 is a safe number closer to 1 is better. Over 4 is on the high side and putting you at higher risk.
My ratio: 69.99 / 51.04 = 1.37
Under 2 and pretty close to 1.

At the beginning of April 2017 I decided to end the weight yo-yo and started to follow a high fat / protein and low carbohydrate lifestyle. I was doing everything that is contrary to what we have been taught by the Medical System, the Government, the Education System and the media for the last 60 year.

I eat a diet high in red meat, whole eggs, protein, animal fat, Olive Oil, Avocado Oil, Coconut Oil and vegetables. I eliminated every "Heart Healthy" oil like Canola, Corn, Vegetable and all grains out of my diet. I eat meat and Vegetables and extremely few processed foods.

I just had new blood work done Aug 26 2019

Weight - 163
Blood Pressure - 114 / 62
Mass Body Index - 23.4 (Fit)
Total cholesterol - 215
HDL-C - 63.8
LDL-C - 145
Triglycerides - 12.37

Triglycerides / HDL Ratio
12.37 / 63.8 = .19

Change

Weight - Down 57 Pounds 👍
Blood Pressure - Much Improved 👍
Mass Body Index - Down 6.6 👍
Total cholesterol - Down 20.9 👍
HDL-C - Up 12.76 👍
LDL-C - Down 8.13 👍
Triglycerides - Down 57.62 🤘

Most important # of them All
Triglycerides / HDL Ratio - Down 428% 🤘

When I had the first blood work done I was 220 pounds in the fall of 2016 but in April 2017 I was 230 pounds. I was able to get down to 170 pounds so lost 60 pounds in 5 months and that was with no change in my level of exercise. My exercise consisted of dirt biking once a week which I have always done. I have kept all this weight off simply by eating the same way for 2 ½ years. This Spring April 2019 I introduced Fasting inspired by the Beasting Feasting and Fasting program anywhere from 18-23 hours per day and in July I got off my ass started to Beast a minimum of 6 days a week. The majority of my bee sting has been intense cardio and intervals but I plan on starting to do more weights. I've lost another 7-8 pounds put on more muscle and added a lot more definition.

Anyone who wants to say that my diet or lifestyle change is unhealthy because it is completely contrary to what we are taught from every direction in our life, well my blood work results proof that wrong completely.

Thank you for your inspiration!
So in Oct 2016 I had blood work done for insurance purposes and I had the following results.

Weight - 220
Blood Pressure - 118/80
Mass Body Index - 30 (Obese)
Total cholesterol - 6.10
HDL-C - 1.32
LDL-C - 3.96
Triglycerides - 1.81

The most important indicator of risk of Coronary Heart Disease is your Triglycerides / HDL Ratio. They say anything under 2 is a safe number closer to 1 is better. Over 4 is on the high side and putting you at higher risk.
My ratio: 1.81 / 1.32 = 1.37
Under 2 and pretty close to 1.

At the beginning of April 2017 I decided to end the weight yo-yo and started to follow a high fat / protein and low carbohydrate lifestyle. I was doing everything that is contrary to what we have been taught by the Medical System, the Government, the Education System and the media for the last 60 year.

I eat a diet high in red meat, whole eggs, protein and saturated fats and eliminated every "Heart Healthy" oil and grain out of my diet. I eat meat and Vegetables and extremely few processed foods.

I just had new blood work done Aug 26 2019

Weight - 163
Blood Pressure - 114 / 62
Mass Body Index - 23.4 (Fit)
Total cholesterol - 5.56
HDL-C - 1.65
LDL-C - 3.76
Triglycerides - .32

Triglycerides / HDL Ratio
.32 / 1.65 = .19

Change

Weight - Down 57 Pounds 👍
Blood Pressure - Much Improved 👍
Mass Body Index - Down 6.6 👍
Total cholesterol - Down .56 👍
HDL-C - Up .33 👍
LDL-C - Down .2 👍
Triglycerides - Down 1.49 🤘

Most important # of them All
Triglycerides / HDL Ratio - Down 428% 🤘

When I had the first blood work done I was 220 pounds in the fall of 2016 but in April 2017 I was 230 pounds. I was able to get down to 170 pounds so lost 60 pounds in 5 months and that was with no change in exercise. My exercise consisted of dirt biking once a week. I have kept all this weight off simply by eating the same way for 2 ½ years. This Spring April 2019 I introduced Fasting anywhere from 18-23 hours per day and in July I introduced Beasting Feasting and Fasting. I've lost another 7-8 pounds put on more muscle and added a lot more definition.

Anyone who wants to say that my diet or lifestyle change is unhealthy because it is completely contrary to what we are taught from every direction in our life, well my blood work results proof that wrong completely.

Thank you for your inspiration!
Is this program intended for women too?
Not sure if this is the right place for my questions about the program.

I don't see how to get the age adjusted score for the 300 test and I dont get what Adherence is exactly or how to track it. Is that just days that you followed the program without fault?

If I should be asking my questions elsewhere please let me know. Thanks in advance.
Thought of you...
Chris if you needed to put on some size and power (20 pounds of lean muscle) what would YOU do today with your current physique and body?
best upper chest exercise at home..? please
Chris, I recently purchased, and am about to start, the Kruger 10 program. Is the new program a vast improvement? Kruger 10 has a lot of great info and inspiration. Hope I can hear from you before early buy-in deadline. Thanks for all you do.
Chris where are you!

Text me on WhatsApp, iMessage, or SMS to join my 1-on-1 online coaching waitlist: +1 253 208 5273 The standard American diet, lifestyle, and environment killed my dad when I was 18 years old.

The death certificate lists the cause of death as metastatic prostate cancer, but that's a lie. Cancer was only a consequence, not the cause. Today one in three Americans has prediabetes and one of us has a heart attack every minute of the day. My dad's battle, suffering, and death became another data point for the CDC to tally, all his pain reduced to a statistic. Heart attack, cancer, stroke, Al

Operating as usual

09/14/2020

Do you have fear and anxiety surrounding your health?

My dad suffered from type 2 diabetes, heart disease, and multiple cancers, including the metastatic prostate cancer that ultimately killed him. The suffering is pointless and it needs to stop.

The agonizing pain caused by preventable chronic western diseases “doesn’t build character” or do anything beneficial. It hurts. It kills, it causes grief. It robs us of love, joy, and opportunity.

We should all feel healthy, confident, and powerful. We need to change the world one healthy transformation at time. I need you to inspire your friends and family to join us on the path to true health and Metabolic Excellence.

The world needs to be more resilient, we need to be more resilient. Covid is certainly grabbing all the headlines right now, but that's because metabolic disease isn't newsworthy, it's accepted as a fact of life and it doesn't have to be.

You need to know that the chronic western diseases are preventable and reversible! When we make a few small changes to our diet, lifestyle, and environment we’re able to dramatically increase our health span, the amount of healthy and active years that we have on this earth. That means more love, joy, and opportunity for everyone.

Disease is literally the opposite of ease. It’s dis-ease and the preventable chronic western diseases are underpinned by something called Metabolic Syndrome. This underlying condition also compromises our immune systems and makes us more susceptible to infectious diseases. You can take control of your health without pills, powders, or prescriptions.

For too long we’ve thought of health as a state of being. Health is not a state, it’s a skill that must be developed. My health skills are what allowed me to confidently gain 40 pounds of fat and KNOW that I will be lean healthy and shredded in a matter of weeks.

We build our health skills by practicing them. The most wonderful thing is that once you’ve developed the skills they will stay with you, just like riding a bike. It doesn’t matter where you go or what you do, whether it's a two-week vacation in Bali (post Covid) or three days in Vegas, when you’re done you can step right back into your daily practice of real training and proper nutrition.

Do what works. Become truly happy, healthy, powerful, and resilient. Change your life through the discipline and structure of real training and proper nutrition.

Make it happen. Make it happy.

Best,

CK.

08/31/2020

Dang, I ate so much ice cream yesterday and when I woke up this morning I had a massive er****on and I was more shredded than the day before. My muscles looked "full" like a fitness model in a bowflex informercial. I had veins creeping out of the waistband of my pajama pants and reaching up to my abdomen, forming little V's over my inguinal creases. When I walked into my office, the sky outside my window looked more blue and the birds in my backyard were singing more beautifully than "normal guys" get to experience.

This can be your experience too, as an ice cream indulging, all-natural high testosterone male. Your experience of life will be more vivid and rewarding, your s*x drive will be high, your er****ons will be hard... and a lot more frequent. You'll be leaner, stronger, more aggressive, more assertive, more alpha, and more successful than ever. When you want something you'll get it because that's who you are. You're the MAN. You take action and make it happen. You'll have everything those bogus herbal pills from GNC promise, but fail to deliver. Doing it my way will be even more rewarding because you'll get to have your ice cream and eat it too.

Your masculinity is what makes you desirable as a protector, provider, and s*xual partner. Masculinity is what allows you to be gallant, chivalrous, and heroic. Without high testosterone you decay into an obsequious beta-male of the friend zone, or worse... a depressed and resentful loaner.

Unless we consciously celebrate and cultivate ourselves as All-Natural High Testosterone Males the standard American diet and lifestyle will slowly morph us into fat old women. I speak with men in their 40's all the time that endure the daily soul-crushing humiliation of "not being able to see my dick" for reasons that are two fold; i. they're overweight/obese, ii. they're testosterone/estrogen ratio is so out of whack that their genitalia is shrinking and retracting itself.

Besides the obvious physical humiliation for men witnessing this sad state of affairs in the mirror, there are psychological changes brought on by this disrupted biochemistry. Low-Testosterone and poor T:E ratios (testosterone to estrogen) manifest as:
Low s*x drive.
Erectile dysfunction (your p***s is literally BROKEN and doesn't work, it's just window dressing for your urethra).
Shrunken Testicles (your balls are shriveling up).
Decreased sense of well-being.
Depressed mood.
Difficulties with concentration and memory.
Fatigue.
Moodiness and irritability (you're acting like a petulant child).
Loss of muscular strength (you're weak AF).
Anemia (your red blood cells decide to start abandoning ship).
Osteoporosis (even your bones are disintegrating).
Increased body fat (you're becoming a fat old woman).
Man B***s (gynecomastia) (literally, you're becoming a fat old woman).
Infertility.
I experienced some of these symptoms around 30 years old. My life wasn't awful (yet), but I just didn't feel the fire, drive, determination, vitality, aggression, and competitiveness that I had in my 20's. This is when I rewrote my entire training and nutrition protocols to start focusing on hormones instead of calories. Almost a decade later, I'm enjoying the incredible benefits of living my life as an All-Natural High Testosterone male. At my last check-up my test was off the charts, 1007 ng/dL (for reference the American Urological Association defines the normal level for men as "above 300 ng/dL").

But how do you get to experience this for yourself and when do you get to start eating the Ice Cream to maximize your Testosterone? You're already on the path, but here's what needs to happen: You must burn up all "excess" body fat.

This means achieving a bodyfat percentage of approximately 12% or less. All body fat measures are estimates, but to keep it simple you need to have a highly visible 4-pack and be getting close to a 6-pack.

Your fat cells are like little estrogen factories and when they are filled up with energy (fat) these factories turn on and start pumping out estrogen. As a male you need some "essential fat" and you need some estrogen, but when your T:E ratio is out of whack your entire life suffers.

Once you've BURNED the excess fat, you will need to EAT MORE FAT AND SUGAR to become an all-natural high testosterone male. Your body uses saturated fat as the building blocks for testosterone. Once you're already lean (like 12%) you will need to start eating more saturated fat to give your body the precursors it needs to pump high levels of Testosterone on a daily basis. You also need to increase the amount of sugar you're eating, because low carb diets crash testosterone levels and reciprocally increase the stress hormone cortisol (this is where people hit the proverbially KETO-WALL).

Once you reach the promised land of "Ice Cream and High-T" you'll need to keep beasting and building muscle. All that ice cream has to go somewhere, send it to your biceps (and lats, hamstrings, glutes, etc). You'll also have the ability to tweak your feasting for a few weeks at a time to go from 10-12% bodyfat down to 6-9% body fat to be "all the way shredded" for your next beach vacation.

The promised land is out there. It's in the distance. Do the work, make the journey, and ARRIVE.

Keep Shoveling.

Best,
CK.

PS: I keep repeating "All Natural" because this is the ONLY way to do it. Going on TRT or taking steroids (it's the same thing, TRT just makes it sound friendlier) will also shrink your nuts and jack up your T:E ratio. TRT should be reserved for people genuinely suffering the consequences of trauma like TBI and not prescribed for every 50 year old that wants to feel more "vitality."

youtube.com 06/05/2019

The Best Squats for Speed and Vertical: Banded High Box Squats for Athletes

Wanna jump higher? https://www.youtube.com/watch?v=hsr2GiNzTIE&feature=youtu.be

youtube.com Click here to get my free Six Pack Secret kit: http://6pack.krugerbody.club/secret The Kit includes free video series + PDF + cheat sheet In this episode of ...

youtube.com 06/03/2019

How To Do Barbell Rows Correctly. Lats Strength and Size Tutorial.

Row to Grow without wrecking your back. As a guy that's herniated a couple of lumbar discs before, I strongly recommend watching this video before you get crazy with barbell rows.
https://www.youtube.com/watch?v=xqcjDqXEOR4

youtube.com Click here to get my free Six Pack Secret kit: http://6pack.krugerbody.club/secret The Kit includes free video series + PDF + cheat sheet In this episode of ...

04/19/2019

How to Fix Your Posture in 3 Moves! (PERMANENTLY)

https://www.youtube.com/watch?v=rTcFqWSfGes 👍🏼👍🏼

Master your hormones and Make it Happen: http://6pack.krugerbody.club/secret Forward Head Posture makes you uglier and Shorter than you are... But it's easy ...

krugerbody.com 03/06/2019

Beasting Feasting Fasting

💪💪💪If I Could Give You Only ONE Piece of Advice …

During an interview a reporter once asked me, "If you could give a person only ONE piece of fitness advice, what would it be?"

My answer: "I would tell the person to follow my entire program. That's because giving just one piece of advice is a cop out. The reason my system works so well is because it's a comprehensive program. It's ALL the pieces of the puzzle. It works like a treasure map — but you have to follow all the steps to find that treasure. If I gave you just one section of the map, you'd be just as lost as if I gave you no map at all.”

Now let me explain why I answered that way ... 📢

... and listen up, because this is actually "THE" key to everything ... 📢📢

... in fact, it's literally the No. 1 reason people either fail outright or get only partial, "kinda-sorta" results. (Or why they fall off the wagon or back-slide.)

First of all, know this: If you're trying to "piece it all together" with an exercise here ... a nutritional tip there ... or trying to settle on the right macro ratio ...

🚫 STOP THAT. TODAY. 🚫

The reason most people don't get the body and true health they want?

It's because they're trying to cobble together various "tips" they hear at they gym ...

... or they're "trying out" different "strategies" they picked up on YouTube ...

... or they simply do nothing and hold out hope that one day they'll find that "one magic bullet" that will flip the switch from how they currently look and feel to what they've always wanted.

It doesn't work that way, sorry. 😞🤔😬

I HAVE the roadmap for you. In fact, you can see it explained in full right here: 👇👇👇

http://6pack.krugerbody.club/secret6pk

I'm not only suggesting that it will lead you to the treasure of a strong, lean, ripped body ... but I also _guarantee_ it. 💯

How's that for confidence?

(It's actually easy for me to guarantee results because EVERYONE gets their absolute best body and health with my program if they follow it.)

The only way it doesn't work is if you didn't do it!

Click here to see the free version of my Beasting, Feasting and Fasting program. It's called the "Six-Pack Secret." (Catchy, huh?)

http://6pack.krugerbody.club/secret6pk

This is the same program I used nearly 10 years ago to lose 50+ pounds — and have remained lean and shredded ever since — without counting calories or doing all of the other nonsense that's out there.

No back-sliding. No hunger issues. Not spending hours at the gym either.

You'll see what I mean when you click below. You'll "get it" pretty quickly. Click here now:

>>> http://6pack.krugerbody.club/secret6pk

Make it happen!

-CK

P.S. Think about some of the fittest and most ripped athletes playing today.

Guys like: Kawhi Leonard ... Rafael Nadal ... Mike Trout ...
... Russel Westbrook ... Odell Beckham Jr ... Lebron James ... Cristiano Ronaldo

Let me ask you something: Do you think those guys are just winging it, piecemeal?

Hell no. They all execute a thorough fitness and nutritional program that is all-inclusive.

Now of course, for those guys, getting their bodies to look and perform that way is literally a full-time job with a team of trainers because that's their livelihood.

But guess what?

You DON'T need to train like an athlete ...

... you DON'T need to dedicate all your spare time to working out.

It's simply not necessary. (I am proof and so are my clients.)

Because here's the truth: You only need to implement a few simple, proven concepts ... and then follow them consistently. That's it.

And that's exactly what you'll see in the free version of my program.

Click here to get access now:
http://6pack.krugerbody.club/secret6pk

krugerbody.com

02/14/2019

Transformation Truth: Attraction

Your body is your home. So let me ask you: Wouldn't you want to live in as nice a home as possible?

You can. I show you how here: http://6pack.krugerbody.club/secret6pk

krugerbody.com 02/13/2019

Chris Krueger Beasting Feasting Fasting

[RANT] 📢 📢⚠️♨️ 💪

As you might imagine, I hear advice from other trainers and so-called fitness "gurus" all the time.

And no matter what words come out of their mouth, this one sentiment lurks beneath so much of their essential message:

"You need to suffer in order to lose weight and get lean."

And it's SO not true.

Here's what I say:

You need to FEAST ... which is the OPPOSITE of suffering.

Let me list some other lies you will commonly hear from trainers:

✅ Lie: You need to eat six small meals per day

✅ Lie: You have to find a way to deal with hunger or you'll fail

✅ Lie: Restrict your calories to lose weight

✅ Lie: Count your macros and to make sure you stay "low-fat" to get leaner

Look, I could go on and on with all the "noise" that's out there ...

In a nutshell, here's the problem: We’re told that counting or restricting our calories will result in weight loss … and then we restrict our calories only to experience weight GAIN.

(Or miserable hunger.)

(Or battles of willpower that ALWAYS end badly.) 😞

And you know I'm right because it's just a fact that more than 95% of anyone who tries to lose weight by restricting their calories gains all the weight back ... and then some in many cases.

And so our lives become this never ending cycle of eating bad food to reward ourselves for working out … and then working out to try and make up for the bad food we ate.

Hello??? Does anyone else see a problem here?! 🤔🤔🤔🤔

My heart actually goes out to anyone who has gone through this — because it's so unnecessary.

So let's get back to FEASTING, which is the opposite of suffering, as I mentioned earlier ...

How can you actually FEAST and lose weight?

Simple. By teaching your body to THRIVE rather than just "survive."

How? By using what I call “The Savanna Paradox."

Click the link below to see what that's all about. And when you click that link you'll also be able to get the free version of my Six-Pack Secret program. 👇👇👇👇

http://6pack.krugerbody.club/secret6pk

👊

krugerbody.com

02/13/2019

My Heart of a Champion Transformation

💪 💪 💪 What are you doing for the next 70 days?

Reason I ask is because you could very well do what I did. Watch the video and note how many years ago it was filmed (you can tell by the Blackberry phone, lol).

Point being: I'm STILL in this great shape, all these years later. (Actually, even better shape ... stay tuned for the video of me dunking a basketball this month.) 🏀 😁 😮

I didn't do anything "extreme." No pills. No powders. No protein bars. No energy drinks.

I only did this: proper training and nutrition.

And it's all laid out in the free version of my program, which you can get when you 👇 👇 👇 click this link below 👇 👇 👇

http://6pack.krugerbody.club/secret6pk

02/12/2019

11. Beasting
12. Feasting
13. Fasting
Learn how to do it for free here: http://6pack.krugerbody.club/secret6pk

02/12/2019

Which is better: running or weight lifting?

I get asked this allllll the time about training: “Cardio or weight lifting?” Watch this video to see my take on this. (I also answer the question, “Does running result in muscle wasting?”)

Oh, and if you want the scoop on how I feel about EVERYTHING, then click here: http://6pack.krugerbody.club/secret6pk

02/11/2019

I found this great recipe that's a nice go-to after your morning beast. It's called "Cowboy Breakfast Skillet" and it's high-protein, high fat.

Type "YES" in the Comments below and I'll send it to your FB inbox right away.

02/11/2019

You don't need pills, powders or protein bars. What DO you need to get a ripped, visible 6-pack? I explain it all here: http://6pack.krugerbody.club/secret6pk

02/11/2019

Randel is one of my inspirations. Who are yours?

02/10/2019

How to get to 3% to 5% body fat

Want to get down to 3% to 5% body fat — the easy way — to let your naturally lean abs show through? Then watch this video. And then go here to get my free program on how to make it happen for yourself: http://6pack.krugerbody.club/secret6pk

We’re all here to TRANSFORM.

I grew up a very skinny and weak kid despite playing sports and ”trying to” lift weights. I was fed up with failure and buying into what the magazines and supplement companies were preaching. With the help of many great influences from books, teachers, coaches, speed skating experts, athletic performance specialists, track athletes, natural bodybuilders, athletic

trainers, and a former strength coach from the Bulgarian national team, I developed my own unique training and nutrition philosophy for body transformation and peak athletic performance. From age 20 to 21 I rapidly transformed my body, from a skinny wimp to an 8-packed confident man.

My friends noticed my success and wanted to transform their bodies too. I was happy to help them. I created a challenge for two of my high school friends. Each burned over 80 pounds of fat, increased their strength, and totally changed their lives in just a few short months. From there I continued helping more of my friends accomplish their goals.

In early 2007 I moved to LA. I was distracted by all that Hollywood had to offer and I strayed a little bit from my proven path, I still played sports and enjoyed physical activity, but I wasn't consistently pursuing my full potential. I settled for mediocrity and being in okay shape. That changed when a close friend of mine was interested in getting back into shape. I took the opportunity to reassess my life and decided that mediocre fitness was unacceptable, especially when I knew how little time it took to be in peak physical condition. I rounded up a few friends and implemented a transformation challenge just for fun. We did a 6 week challenge with everybody doing there own routine. I gave some advice to a few of the competitors, but I was the only that possessed all the proven principles of my training philosophy.

Videos (show all)

Transformation Truth: Attraction
My Heart of a Champion Transformation
Which is better: running or weight lifting?
How to get to 3% to 5% body fat
KrugerBody #10YearChallenge
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The Real Consequences of the Ketogenic Diet. Ketosis risks for Liver, HPA axis, and
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