Apex Predator by Vanguard Barbell

Here’s the formula that works for me:

1. Prioritize sleep (I get 8-9 hours per night)

2. Nutrition based on my training needs (carbs on training days only)

3. Training built around quick, focused, effective workouts. (I TYPICALLY train 4x/week)

4. I monitor my bloodwork approximately every 12 weeks to make sure my hormones are at optimal levels.

5. I work with a coach for an unbiased approach to my physique goals. I will second guess myself.

6. Yes, I drink alcohol- but don’t do it every day and I don’t drink a lot. I enjoy meals out as well…but 95% of the time I’m pretty strict with my nutrition.

7. I plan my workouts before I plan my day. I adjust if my schedule demands it. If I plan it, I won’t skip it.

8. Lastly, I don’t answer my phone, emails, texts during my workouts. That’s protected time.

Get to f*cking bed.

If you’re consistently grtting sh*tty sleep, your body isn’t going to change the way you want it to.

8-9 hours might not be realistic for you…but if you’re rockin 4 hours a night it’s gonna be a problem.

Your body needs rest to recover from training…and life for that matter.

Make some small changes…put your phone down a half hour earlier…read a few pages of a book to unwind. It adds up.

If you’re getting poor sleep it’s gonna slow down your progress. Plain and simple.

When you’re following a program that’s built for YOU…you’ll actually start to drop that body fat you’re struggling to lose.

The problem isn’t the program…it’s because that copy-and-paste influencer PDF isn’t built specifically for YOU.

Ex*****on is essential…obviously.

But precision matters.

Stop wasting time experimenting with which program is “finally going to work”.

The right one will work…because it’s been built for you.

When I was in my twenties…my workouts were 2 hours long…6-7 days a week.

I was young…I didn’t have a lot of responsibilities outside of training. I had the time…and no matter what I did my body would recover.

Fast forward a couple decades…that s**t won’t fly now. Physically I can’t do it…not to mention I just don’t have the time anymore.

Between businesses…family…and now law school…I had to adapt my training to fit my life now.

Short, intense, focused workouts.

4 days a week.

45 minutes a workout.

I don’t train every day.

I adapted because I had to. I want to maintain a physique I’m proud of…year round.

It’s not about doing more…it’s about doing it better.

TRT isn’t magic.

It’s an important component if you’re older…

But it’s one of 4 crucial components. Hormones. Diet. Training. Recovery. You can’t put all your eggs in ONE basket.

Your test levels could be 1000…but you put garbage food in your body and you still can’t lose body fat.

You could have optimal hormone levels but since you train like an idiot (like when you were 20) and it ain’t gonna cut it.

Scrolling for 2 hours before going to bed? Sleeping like s**t? Your testosterone level isn’t gonna matter here either.

TRT helps…a lot…but if you’re missing the mark in the other areas you’re not gonna lose that 10-15 pounds.

Sorry to be the bearer of bad news…but you need to stop thinking TRT is all you need to get back to your “fighting weight”

More isn’t better.
Better is better.
——
4 days a week
45 minutes a session

That really is all you need.

No crazy 2 hour workouts. No stupid s**t that doesn’t work.

Want to look better at the pool? Want to finally see some abs under that belly fat? It’s not easy…I won’t BS you…

But it is simple.

Most supplements are complete bulls**t.

I don’t rep because I make money. These are products I USE…and that I pay for.

My top 2 favorite products they offer:

Cinnamon Crunch Whey Isolate

Twister (pre-workout)

I’ve known Matt for years…and I’ve used his supplements since he first launched his company.

Don’t just take my word for it. Check them out and order some of your own.

Use VANGUARD15 for 15% off.

Let me know what you think.

Some days I want to quit. More than you might think.

Some days feel like they’re going to break you.

Yesterday was one of those days.

When I didn’t think it could get worse, it did.

I recognized it as it was happening. I couldn’t stop it…but I could roll with it. As much as I wanted to start pouring glasses of bourbon and try to escape it…I chose to sit with it.

Some days will test your spirit.

But you have a choice…

It’s never easy.

You just gotta keep showing up.

Love you guys.

As the year winds down and you’re thinking about New Year’s resolutions…again…

And your feed is full of “coaches” who promise results…

Ask yourself if they know what they’re doing…and if they can prove it.

Maybe you don’t want to compete…but you just want to look good at the pool this summer…

I won’t twist your arm. I’ll just show you some proof. I started in January…and by the time it was warm enough to be at the pool every day I was ready.

How about you? Do you want to finally make it happen this year? I don’t just talk about getting results…I go f*cking get them.

Imagine what YOU could do with the right system, and the accountability to go with your motivation to succeed.

That’s my sales pitch.

Take action. You’re not getting any younger.

Coaching app is in my linktree.

I hear a lot of excuses.

If you’ve ever said “I don’t have time to weigh my food” this one’s for you.

Whether you’re trying to put on size, or get lean…you need to weigh your food.

Once you’ve done it enough, you’ll have an idea of portion sizes and what they look like.

Look…let’s say you’re late for work and you have to take your morning sh*t…you’re not gonna skip the step where you wipe your ass. You don’t use time as an excuse then. So don’t do it when you’re trying to change your physique.

Why the f*ck are you still “waiting”?

You’re only making it harder on yourself.

Time is always victorious. Don’t forget that.