Bodybuilding is a fun game.
You get to go to the gym and lift weights, you get to build muscles, you get to look good and you get to feel good.
Every man should have a gym membership.
Spending a lot of time in gyms all across the world has taught me many things.
A lot of those things took me ten years to fully realize and utilize.
(Use this article to learn from my mistakes and not make the same mistakes yourself.)
It has been my experience that physique is a result of 33/33/33 split.
33% diet, 33% training, 33% supplementation.
This article will focus on three aspects: Diet, training, supplementation.
Diet tips from the bad guy
1) A lean physique is the result of diet
Leanness is not the result of hard training or cardio – is the result of DIET.
Diet is #1 for fat loss.
You can't “work out hard” and lose fat if you eat sloppy.
Diet is #1 when it comes to losing weight!
Be hungry to stay hungry.
If you ain't hungry, you ain't losing fat.
Dieting is the easiest, least scientific thing in the world: eat less food than you need.
Remember: You cannot out-train a bad diet.
A bad diet will always leave you with too much fat on your body.
On the other hand, if you count calories or intermittent fast you can eat anything you want.
TIP: You can use the MyFitnessPal app to easily track calories.
2) Eat like a bird to lose weight.
To lose weight you have to eat less food.
There are no 2 ways about it.
You have to eat less food.
How you eat less food is up to you:
- you can count calories
- you can eat 5-6 small meals in a day
- you can eat steak and eggs
- you can eat two meals per day
- you can intermittent fast
Doesn't matter how you do it, the only way you are going to lose weight and get lean is by eating less food.
- See also: 14 Down and Dirty Fat Burning Tips
3) Small meals work to lose weight, but they really have to be small
The leanest I have ever been was a result of eating 5 SMALL meals per day and I do mean small meals.
You cannot eat 5-6 normal sized meals and lose fat, you have to eat small meals that aren't particularly fulfilling.
Think of a normal sized meal and take away 50% (or more) and you're on the right track.
This level of leanness was achieved with a diet of roughly 1500 calories per day, spread out over 5 small meals per day.
4) Big meals work to lose weight, but they have to be spaced far apart
Big meals also work to lose weight.
BUT! the trick is to eat your meals in an 8 hour window and then fast for 16 hours per day.
This is known as intermittent fasting and it's the only way you can eat big meals and lose weight naturally.
When you diet you live on less calories.
Calories are energy. On a diet you consume less energy so you have less energy to spend.
So you need to supplement your energy with supplements or caffeine.
You can use pre-workout supplements, you can use fat-burners, you can use caffeine pills, you can use modafinil, whatever you can get your hands on that works for you.
Coffee works great (Red Coffee is the best) but fat burners work even better.
Red Burner gives me clean energy and steady fat loss. It's my “go-to” when I'm too fat.
When you're dieting you will need extra energy.
If you don't have the energy you will simply quit the diet and eat more food.
I have even found that kratom worked very well for keeping me not focused on hunger.
6) Eat fruit pre-workout for a natural pump
You can use pre-workout supplements that pump the muscles or you can use natural foods to fill the muscles with glycogen.
I often like a little fruit pre-workout (oranges, plums, something sweet).
Fruit has natural sugars that fill your muscles with glycogen.
So when you eat fruit before a workout your muscles have stored glycogen and they're ready, waiting and anticipating a pump.
I find that sugary fruit also gives me a good “wake-up” when I'm feeling drained from dieting.
7) Milk is trash for a physique
Milk is one of the worst foods you can consume.
It is high calorie, high sugar, high fat and worse than all of that – it is full of hormones like estrogen.
Milk is made for little baby cows to turn into big fat cows very fast.
The only way you gain weight mega-fast is by manipulating or ingesting hormones.
Milk is full of hormones (and not the good kind).
Milk is also very, very fattening.
Milk will smooth out a lean physique, so stay away from milk (to stay lean and to stay healthy).
A lot of people are fearful of giving up milk but there is no need to be fearful.
Milk and dairy is an industry out for your money, it is not a health product.
There is nothing in milk that you cannot get elsewhere, but you can stay away from ingesting the estrogen and rBGH in milk. Yuck!
Alternatives to milk?
Personally, I like protein fortified almond milk. Coconut milk will also work.
Reporter: Do you drink milk?
Arnold: No, no milk. Milk is for babies.
8) After you diet for a long time, you start to appreciate the smaller things in life (like ketchup)
When I diet hard I crave simple things like ketchup or brown sugar oatmeal much more than I crave pizza or hamburgers.
When you diet all the weight off to get shredded, get used to dreaming about ketchup and oatmeal instead of pizza and burgers.
9) Scale weight does not matter
The only thing that matters is the mirror.
The scale is only a guide to see where you are going or where you have come from.
The number on the scale should never be the desired result!
If you're chasing bigger numbers on the scale instead of bigger numbers in the gym eventually you are going to get fat.
Ironically, most people with muscles look much bigger at a lighter weight.
At 210 lbs I look like sloppy mess, at 180 lbs I look carved from granite.
Training tips from the bad guy
Body of a Spartan is the best natural method for gaining muscle, gaining strength and losing fat.
That's because I spent an entire year developing it in the shadows in China.
11) Busy people work out in the morning
You can always find time to work out.
The busiest people in the world work out first thing in the morning (think 5am).
The laziest people in the world say “I can't find the time to work out!”
Don't make me laugh.
If busy people can find the time, lazy people can find the time!
There's always time in the early morning when everyone else is sleeping.
Early morning workouts favor a lighter workout.
Working out too hard in the early morning can ruin your day by making you too tired, so when I lift in the wee hours of the morning I don't lift to failure.
12) The best workouts happen at night
Busy people work out in the morning, but the best workouts happen at night.
That is because you are wide awake, you have had some meals and some calories in your belly, you have been stressed throughout the day.
Now you have a recipe for a great workout.
At night, you can work out as hard as you want and not worry about tiring yourself out.
You do not need to be concerned with making yourself too tired, because after you work out at night you can eat dinner and relax at home.
I find that I am also much stronger at night than I am in the morning or in the afternoon.
13) Afternoon workouts are a nice in-between
I typically work out in the afternoons.
I like to spend my mornings working and I don't like the large crowds in the gym at night.
I also find that afternoon is my mental “dead time” so I use that to my advantage and hit the gym in the afternoon, rather than hit the couch.
14) You have to train with intensity
You get this “hard work” mentality from bodybuilders all the time, but what exactly is “hard work”?
Hard work is nothing but a mindset.
When you're in the gym what you need to do is not train hard, you need to train intensely.
Intensity can be quantified, “hard work” cannot.
So train intensely.
You cannot build a physique with lackadaisical training.
You can only build muscle with intense training (even on steroids you must train intensely).
Consistency + Intensity + Right Nutrition + Right Supplementation = Physique
15) Train legs like a woman (unless you're a true bodybuilder)
Men do not need to have enormous legs, unless they are bodybuilders.
Big legs get in the way of many things and are very uncomfortable.
Normal clothing will not fit big legs and your thighs will rub together like a fat persons (even if you are not fat).
Instead, your legs should be medium sized, strong and cut.
To accomplish that you train legs the same way the fitness girls train legs…
Legs respond very well to lighter weight and higher repetitions.
Watch the fitness girls in the gym with the great legs – they all train the same:
Perfect form, slow cadence, light weight, high repetitions.
What about calves?
Unfortunately calves are mostly genetic – you either have them or you don't.
For example black guys tend to not have calves (maybe why they never wear shorts) but Chinese always have big calves.
Personally, I have very high calf insertions and my calves don't grow.
My entire body gets bigger but my calves stay the same size (leaving me to resemble an Ostrich).
If you don't have big calves (or if you have very high calf insertions like me) there is not a lot you can do about it and there is no need to spend time worrying about it.
16) Cardio is necessary for heart and lung health (but not necessary for weight loss)
Cardio is very good for heart health, lung health and it's very good to get your body moving and your blood pumping.
Cardio is good for mental well-being.
Cardio is meditative.
On the other hand I have never found it necessary to utilize cardio to lose fat (diet is key).
To really get fat-loss benefits from cardio it has been my experience that you need to hit cardio first thing in the morning on an empty stomach and do moderate intensity for 45 minutes to 1 hour.
Ain't nobody got time for that much cardio (unless it's your job) so you can rely on diet to lose fat.
You can spend time walking or riding a bike to get natural cardio in.
What Ive been doing is simply running my daily errands on my beautiful, black bicycle instead of driving my big, black jeep.
17) Show up to the gym every day to reap the benefits
The hardest part about going to the gym is actually going to the gym.
That is where most people fail – they simply stop going to the gym or they go to the gym sporadically.
Consistency is key and showing up is the biggest hurdle.
Show up every day and it will pay!
The workouts are easy compared to actually taking yourself to the gym.
The hardest part of success is showing up.
If you show up every day you are in the top 99%.
18) Workout partners are good for accountability, working out harder/longer, and pushing yourself further
You can push yourself harder and further and train more intensely if you have a good training partner.
You'll be able to hit reps you would never be able to hit on your own.
You will also be held accountable for showing up to the gym.
19) Serious people train at least 5 days per week
You often hear people say that 3 days per week is all it takes to get a great physique.
Don't make me laugh.
3 days per week is nothing, you may as well be sitting at home on the couch.
Serious people train 5 or more days per week (that can include both weight training and cardio sessions).
3 days per week isn't even the bare minimum, it's too low of a frequency.
5 days per week of training (you can include cardio) is the bare minimum.
20) Light weight workouts are fine
Light weight workouts are fine.
To get any advantage from light weight workouts:
- you have to already have a great physique
- you have to have a lot of gym experience
- you already have to be in good shape
You have to be able to lift heavy to get any benefit from lifting light.
21) Short workouts are fine
Short, 20 minute workouts are fine.
You have to have been working out for a long time to get benefits of short training sessions.
I had to work out for an hour per day for many years so I could learn how to work out for 20 minutes per day and make gains.
Note: I have found that 20 minute workouts are only good for short periods of time (perhaps a month or so), after that your physique will devolve.
22) Getting a good sweat is essential
You need to sweat, that's how you know you are training intensely.
If you ain't sweatin', you ain't gettin' results.
If you find it harder to sweat (because of air conditioning or cool weather) then you can wear a long sleeved shirt or jacket to train in.
I wear a 3/4 sleeve t shirt to help sweat and look good at the same time.
Getting a good sweat also relieves stress and makes you feel accomplished after training.
23) Gotta stretch!
Gotta gotta gotta stretch.
Prehab is very necessary to stay injury free long term.
Always stretch after your training sessions, especially after you train legs.
My soreness levels drop tremendously if I stretch after leg training vs if I don't stretch after leg training.
Stretch, do yoga, get massages – do not neglect!
You'll have your body as long as you're alive, so treat it with love and care.
24) DRINK ENOUGH WATER
I was chronically dehydrated because I didn't pay attention to drinking water.
You need lots of water every day.
Personally I need 3 liters of water per day.
How do you know if you're getting enough water?
Your urine should be clear and you should not feel dizzy when standing up suddenly.
- Dry, sticky mouth
- Sleepiness or tiredness — children are likely to be less active than usual
- Decreased urine output
- No wet diapers for three hours for infants
- Few or no tears when crying
- Dry skin
- Dizziness or lightheadedness
You can use this water intake calculator to determine exactly how much water you need for your height, weight and activity level.
25) Chase the pump
A great gym pump is the best sign you have worked the intended muscle well.
Bodybuilders always need to get a pump when training.
No pump = not good session.
Bodybuilding is all about the pump (not about the weight used).
So chase the pump in the gym.
26) Machine are good if they fit your body
Machines are not evil, some of them work very, very well.
I do most of my back and leg training with machines.
What you need to do is simply find the machines that work well for your body (and that work your muscles well).
Find the exercises and machines that work for you, because not every machine is designed for every human being.
You don't have to only do machine or only do free weights, a mix works well.
27) Free weights first, then machines
When you first start training you need to train with free weights only.
Machines are a waste of time for new trainers.
It is only after you have developed some strength and muscle that you will get benefits from training with machines.
Machines work only the muscle, but when you first start you do not have any muscle to work, therefore machines are worthless for new trainers.
Build the base with free weights, refine with machines.
28) Invent exercises for your body type.
Your body is not the same as everyone elses.
You need to train correctly for your body, not for the diagram showing you how to train.
You have to spend time in the gym figuring out what exercises work and how to make them work for you.
I bench press using only half repetitions, which is something I picked up from watching guys in the gym with big chests train them.
I train biceps in a funky way by doing what I call “Abundance curls”.
Supplements + Steroids + Hurt Feelings (from the bad guy)
You are the same as your parents, grand-parents, great-grandparents.
The only “genetic freaks” are retards and deformed people.
And only a loser cries about their lack of fitness because of “genetics”.
If you eat like fat people you will be fat.
If you eat like lean people you will be lean.
If you train and eat like strong and lean people then you will be strong and lean just like them – there's your “genetics”.
The real role of genetics is about muscle insertions (basically, appearance of the muscle).
No one got enormously big because of genetics, to get enormously big you take enormous amounts of hormones.
30) Sometimes you aren't fat, it's just puffy water-weight (or hair)
It is very easy to mistake fat with water weight.
Water weight comes off very easy, fat does not.
You can get rid of water weight very quickly with supplements like dandelion root.
How do you get fat, puffy face?
Puffy face can come from eating high sodium foods.
Cut back on the mega-high sodium foods, add some dandelion root and your face will lean down in no time.
31) Shave hair to get rid of nasty look
Another way to look fat without being fat is…
Having too much hair?
Yes, having too much hair makes a lean physique look fatter than it really is.
You never see bodybuilders with body hair for a reason.
When I get a haircut, my face immediately looks slimmer.
When my abdominals look puffy, they immediately look better when I shave my stomach.
Yes, you must shave your body hair to show the muscles.
Every natural bodybuilder should buy 2 bottles of OSTA-RED and one bottle of RED-PCT.
It's the best natural supplement on the market and it is not harsh like the old-school pro-hormones were.
It is very mild with a nice “euphoric” feeling.
- See also: The Best Legal Compound For Getting Ripped That Isn't a Steroid (OSTA-RED Review w/ Before and After Pictures)
- OSTA-RED: The New #1 Legal Supplement That Actually Works
John Doe Bodybuilding is the best blog for beginning and advanced bodybuilding.
Doe is old school, his methods are tried and true, and he walked the walk before he ever talked the talk.
Every bodybuilder should read John Doe Bodybuilding.
34) Your size gains will come very fast
You will attain all the size you will ever attain in your first year or two. After that, you refine.
There is no reason to be chasing size after lifting weights for more than 3 years.
After 2-3 years you will be as big as you are going to get without using steroids.
What you need to do at this point is refine your physique by taking your body-fat levels down.
Let the muscles be seen!
Then, if you choose to use steroids or testosterone replacement therapy (TRT) you will gain more size.
Again the size gains will come very fast – you will then need to refine rather than trying to forever add size.
Size comes fast – refinement takes time.
Bonus bodybuilding tips from the bad guy
35) Don't wear grey sweatpants
Sweat dripping from your forehead to your crotch will look like a pee-pee stain.
36) Do what it takes to get where you want to be
If you want to be a really big boy with big muscles and low body-fat then you gotta do what the big boys do.
Is that cheating?
Don't make me laugh.
Your heroes don't believe in heroes.
Instead, they believe in doing the work and becoming the hero.
Having a lean face makes a huge difference in handsome levels.
Even a handsome man like myself looks terrible with a fat face.
When I have fat face syndrome I look like a pig, when I have a lean face I look much different.
And the reality is that most guys who go from fat face to lean face start to look like models (unless they have acne or are otherwise very ugly).
So lean that face down and get that jawline showing.
Normal girls appreciate a lean face more than they appreciate 20 inch arms and a 405 lb bench press.
Until next time.
PS – Pay close attention to RED SUPPLEMENTS because we have some very cool, very effective and very kick-ass supplements on the way.