“Three-Bullet Thursday” ~ by Sam Johnston

• One Thing I Found Cool

Rob Lipsett’s 5 Tips to Make Dieting Easy

1) Bank Your Calories

Imagine you get your monthly paycheck.

Would you want to spend most of it within the first week?

Or would you be happier at the end of the month if you saved most of your money to splurge in the last week?

Probably the latter.

Treat your daily eating the same way.

Use your willpower in the morning and throughout the day.

And save the majority of your calories for the night.

That way, you can “splurge” on a big meal every night and still stay under your target calories.

2) Everything Adds Up

The milk in your latte.

The olive oil you cooked with.

The fish oil you took in the morning.

A couple of pieces of bread before dinner.

These little things can add up to a couple hundred extra calories a day.

It’s often why you think you’re eating in a deficit when in reality, you’re at maintenance or above because you didn’t account for the little 50-100 calorie things throughout the day.

You don’t have to be neurotic and track every single little thing.

But it’s wise to be mindful of everything you put in your mouth.

3) Bulk Up Your Meals

100 calories of olive oil and 100 calories of lettuce look A LOT different.

They also take up a different amount io space in your stomach.

Bulk up your meals with low-calorie, high-volume foods to feel fuller and make it seem as if you’re eating more.

4) Create an Enviroment for Fat Loss

Your willpower is going to give out eventually if you have Frosted Flakes in the pantry, beer in the fridge, and donuts on the counter.

The best way to combat this?

Remove them.

Set yourself up for success by setting up an environment full of healthy foods and drinks.

5) Eat Something You Love Everyday

Again, your willpower is not infinite.

Thinking you’re going to stick to your strict diet 100% of the time and never cheat is unrealistic.

A hack to get around this:

Save a couple hundred calories at night for an ice cream or a bit of chocolate.

That way, you satisfy your cravings and don’t have to feel guilty about cheating on your diet.

This was just a quick summary of the video.

Highly recommend checking Rob’s stuff out.

He provides a ton of great value and actionable advice anyone can benefit from.

• One Fitness Tip

The 30-15-7-5-3 Testerone Boosting Method

Testosterone levels are down significantly across the board.

The average man today has ~50% less testosterone than his great-grandfather did 100 years ago.

Modern life, cheap dopamine, and bad habits are at the root of this problem, as are things like the estrogenic effects of plastics, soaps, and seed oils.

But my 30-15-7-5-3 Testosterone Optimizing Protocol combats this.

Here it is:

30 Minutes of Sunlight

Lack of sun exposure leads to low testosterone levels.

Sunlight is key for Vitamin D production, and vitamin D is crucial for the production and regulation of testosterone.

Aim for 30 minutes of direct sun exposure at least 3 times a week.

15% Body Fat

A high body percentage leads to low testosterone levels.

This is because body fat contains an enzyme called aromatase, which converts testosterone into estrogen.

To lower your body fat:

• Prioritize sleep

• Eat in a calorie deficit

• Walk 10,000 steps a day

7+ Hours of Sleep

Sleep is your body’s natural TRT clinic.

Over 50% of testosterone production occurs during sleep.

• Set a consistent schedule

• Optimize your environment

• Avoid liquids/ foods 2-3 hours before bed

Sleep is crucial for healthy testosterone levels.

5 Key Supplements

The average diet leaves us lacking key nutrients necessary for T production.

They are:

• Boron

• Shilajit

• Vitamin D

• Magnesium

• Tongkat Ali

Odds are your nutrient deficient in one of these and need supplementation.

3 Weight Training Sessions

Heavy lifting boosts testosterone.

Why?

• Triggers release of growth hormone

• Puts the body into a fight-or-flight state

• Creates demand for muscle tissue repair

Train 3+ days a week (and don’t skip legs, it releases the most testosterone)

• One Quote

"At dawn, when you have trouble getting out of bed, tell yourself: 'I have to go to work — as a human being. What do I have to complain of, if I'm going to do what I was born for — the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?” ~ Marcus Aurelius

We all struggle with this.

We don’t want to get out of bed.

We don’t want to take on the day.

We don’t want to do our workouts.

It’s in these moments we have to remind ourselves of our purpose.

Are we meant to fight back, rise up, and become the highest versions of ourselves?

Or are we meant to stay under the covers and avoid the world?

The choice is yours.

• Bonus - Client Success Story

Conrad lost 15 pounds of fat and built a ton of lean muscle in just a few months after joining Alpha Body System.

Want to see how?

Check out this thread:

As always, thanks for reading.

If you’re looking to build muscle, shed body fat, and take control of your health like Conrad, fill out my application form to see if you qualify:

https://airtable.com/shrt473iN3R9k1JR7 

Also, if you’re looking for daily fitness insights and tips, give me a follow and say hi on Twitter and Instagram.

Have a great rest of your day,

Sam