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New Post has been published on Alexander Mullan

New Post has been published on https://alexandermullan.com/rules-of-tracking-macros/

The New And Improved Rules Of Tracking Macros

There’s no dancing around the fact that tracking macros is THE most effective (and quickest) way to reach your goal.

I love food, and I love eating.

But when I’m not cooking up a “special” meal or going out to eat, I don’t want to devote precious time or energy to worry about what I’m going to eat, or how much.

(Which is part of why I hired a coach in December 2015, and am still working with him today).

You can make all the arguments for intuitive eating, emptying your wallet on “superfoods”, and ingesting pounds of coconut oil on the daily that you want…

…But nothing will ever overshadow the fact that when you track your macros, you can dial in your nutrition to an accuracy and of which no other method allows.

The more you can put daily tasks (see: cooking and eating) on auto-pilot, the more mental – and physical – energy you’ll free up to focus on what really matters in your life.

(For me, this means writing until my fingers fall off, and no drop of intensity left unsqueezed in my training sessions. For you, well, this could mean anything).

Which is incredibly useful when you run into an all-too-familiar fat loss plateau, want to build muscle without adding a whack of unwanted fat, or simply want to see results at a rapid pace.

The magic is that once you start tracking, all of a sudden it becomes EASY to drop those final 7 pounds, because you know exactly how much you’re eating each day, and can make small adjustments to get the scale dropping (or climbing) once more.

But, human nature being what it is, most of us like to find any way possible to take something painfully simple, and add as much complexity as possible.

Alas, tracking macros is no different.

If nobody tells you otherwise, it’s all too easy to become entirely dependent on your app of choice to keep your nutrition in line, and break into a cold sweat over each little detail.

Which is why I’ve taken it upon myself to make tracking your macros as simple, painless, and mindless as possible.

Because in my humble (but accurate) opinion, a system built for improvement is only as good as the time it saves you, the stress it eliminates, and the mental energy required to keep it working.

Here are your new and improved rules of tracking macros:

  #1. Unless it’s a blatantly fatty cut of meat, treat all meat as equal in protein content.

Extra-lean ground beef, ground turkey, chicken, and game meats. It’s all the same in my world. Worrying about the few extra grams of fat that come with chicken thigh as opposed to breast is going to create more stress than the impact that being so precise will have on your physique, and progress.

And, let’s not forget about the higher nutrient density that comes with chicken thighs.

#2. Riding on the coattails of #1, there’s no rhyme or reason for working  yourself into a frenzy in attempt to accommodate the trace amounts of fat, protein, or carbs “hiding” in assorted foods.

My rule of thumb is that if it’s something I eat every day, and/or the trace amount is under 3 grams, I don’t worry about it. On the other side of this coin, if something is what I call a “macro nightmare,” I simply don’t eat, or save it for one of my two weekly free meals.

Examples of macro nightmares:

Most protein bars

Doughnuts

Granola

Pizza (unless homemade)

These are nightmares to work into your meals because each of these foods has a substantial amount each of protein, carbs, and fats (or heavily favours two out of three).

Doughnuts, for example, can usually be counted on to consist of 5-10g (incomplete) protein, 40-50g of carbs, and 30-40g of fat. Good luck trying to work that into your normal meals.

Behold, Macro Monsters found in their natural habitat.

#3. As much as you can, eat the same foods, and the same meals.

Keeping with the theme of simplicity, you will learn autonomy with your nutrition MUCH quicker this way (and you’ll get better results along the way).

Plus, eating like so eliminates any potential for decision fatigue, and overwhelm. When you know what you’re going to eat for the day, ahead of time, suddenly you don’t have to fret (or forget) about eating.

#4. Veggies are “free” foods.

Unless you’re an insatiable vegan who eats literal pounds of vegetables per day, don’t worry about tracking non-starchy vegetables. Chances are you’re not eating enough, anyways.

#5. Whenever you’re cooking meat or sautéing veggies, use 1 TSP of fat.

Don’t track this. It’s NOT a variable (because you use it every damn time you cook), and it’ll add a little flavour while preventing your food from sticking.

#6. Speaking of variables…

…Ruthlessly eliminate as many as possible. The more control you can create over your nutrition, the more control you’ll have over your progress, and  the easier the entire muscle building or fat loss process becomes.

#7. You’ll learn the proper application of If It Fits Your Macros

Proper application of If It Fits Your Macros (IIFYM) means knowing when it’s fine to slip in a few bowls of anabolik cereal, and when to be a responsible adult who eats nutrient-dense foods.

Your ability to process/use the glucose you ingest (the sugar in your blood) matters – and snorting pop tarts  at every meal just because you can ain’t gonna help.

Koala Krisp: my personal preference for anabolik cereal

#8. Unless we’re talking about calorically-dense condiments like mayo or most Asian cooking sauces…

…You don’t need to track condiments. You also don’t need to douse your food in salsa, BBQ sauce, and mustard.

(Hint: learn to cook well, using a handful of different spices)

#9. When you’re eating out, don’t worry about tracking. Instead, count  your meal out as two “normal” meals.

Instead, do the following:

Count your meal out as two “normal” meals.

Eat until your satisfied, then no more.

Make smart choices. Just because you CAN get everything doused in dressing, sauces, and batters doesn’t mean that you SHOULD.

As I like to phrase this, don’t eat like an asshole.

Get dessert, and enjoy your meal, friends, and company.

#10. Use an app to keep track of your meals, and set aside 5 minutes each night to plan out your meals for the following day.

Doing so allows you to wake up armed with a plan, a strategy for nailing your nutrition, and eliminates any indecision and stress around what you eat.

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That’s it, that’s all.

These are 10 dead-simple ways to remove ANY possible layer of complexity from keeping track of what and how much you eat.

Now, go forth, and simplify your nutrition.

==========

Wondering what’s next?

Well, here’re a few options:

1. If you know of anyone else who might benefit from the words of wisdom you just read, why not share it with them? (made super easy with the links to your left).

2. Looking for more articles like this one? You’ll find a whack just like this one linked about one-and-a-half scrolls below.

3. Frustrated to all hell with trying to build muscle and melt fat on your own? I can help with that.

4. If you’re not on the email list, you’re missing out on daily doses of fitness advice, stories, and pearls of wisdom that don’t suck. Click here to rectify that sorry state of affairs.

[massthetics-blog]

Growth is a product of pain, and suffering. • For growth to occur, and stick, it means rewriting your story, rewiring your mindset, and shifting your perspective. • Swiped from Joseph’ Campbell’s teachings, The Hero’s Journey is a 12-part story arc that you’ll find underlying any movie worth watching, or book worth reading. • If you wish to step into the life you fall asleep thinking about, you must answer the calls to adventure that will come knocking on your door. • The Hero’s Journey begins with you in the “normal world,” before the winds of change begin to blow. Think of Harry Potter before receiving his letter to Hogwarts. • Then comes your call to adventure. This is life’s way of telling you’re meant for more. For example, Harry receiving his Hogwarts letter. He doesn’t believe that he’s a Wizard (this disbelief is the third stage - the refusal of adventure’s call). • Then you meet the mentor, your hero - when Harry meets Dumbledore for the first time, which streams into the next stage... • Crossing the threshold into the “special” world. • There’s no going back now. Everything that is to come your way must be dealt with head on, not run from. • And you WILL be tested. You will be challenged. You’ll meet your “enemies” (which take many different shapes and forms). • But you will move into the next stage, which is the approach. Keeping with Harry Potter, this is often the period after Christmas, when he undergoes preparation for what’s to come at the end of the school year. • Then comes Stage 8: Ordeal, Death, Rebirth. • This is where shit blows up, and you come face to face with the Monsters in your closet. • You push on, and Seize The Sword. Or, the lessons you’ve learned over prior stages. Or in the case of Harry, saving the Wizarding World. • To finish your journey, you enter into the ordinary world, armed with your lessons and reward from the tests and trials you’ve overcome. • Here’s the thing: • YOUR life follows this cycle to a T. • I’ve paired these words with a picture of my keys to ‘The Writers Den’ for one reason.
•
They’re proof that what you want in your life lies on the other side of comfort, your emergence from the special world. (at Gastown)

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New Post has been published on Alexander Mullan

New Post has been published on https://alexandermullan.com/your-facebook-friends-are-wrong-about-fitness/

Your Facebook Friends Are Wrong About Fitness – And This Seinfeld Episode Isn't

There are two aspects beyond training and nutrition that will leave a marked, positive impact upon your fitness results (or any mission you’re trying to achieve).

Regardless of what your Facebook friends say, it’s not about how much protein you eat, how often you train, or which superfood you decide is going to be “the one” this week.

No, what I’m talking about runs much deeper than what you do. Rather, these are two things you need to have in your life if you want to have a glimmering hope in hell of being successful over the long-haul.

I won’t pretend that this comic is directly related to the article, but it made me laugh. Hopefully it’ll do the same for you.

This Seinfeld episode explains:

In ‘The Glasses’ episode of Seinfeld, Kramer is struck with the brilliant idea of installing “levels” in his humble, tiny, decrepit, New York City flat.

Jerry, true to form, proceeds to bet against Kramer on the premise that he will not, ever build said levels.

As the episode rolls on, it becomes clear that Jerry was painfully right. Kramer was never going to construct the levels he claims to want so dearly, and as you can imagine, he made no progress.

Not even a single nail was hammered.

Sound familiar?

Here’s the real reason why Kramer didn’t succeed in building his levels

It wasn’t because he didn’t have access to the knowledge or know-how for installing levels in his apartment.

It wasn’t because he didn’t want to build the levels.

And it certainly wasn’t because he lacked the audacity to take on such a task — if you’ve ever watched even one episode of Seinfeld, you’ll know that nothing is out of the question for Kramer.

Ultimately, Kramer failed to build the levels for two reasons – which happen to be the same two reasons why you haven’t seen the results you want in the gym.

Reason #1. He had NO social support

Jerry, his best friend, laughed in his face, and bet that Kramer would NEVER accomplish his mission of building levels (just like how when you tell your friends that you want to kick away some fat, build muscle,  start hitting the gym, or improving your health, and they not-so-subtly roll their eyes at you).

Reason #2. Kramer failed to recognize his current “level” of ability

Not being a carpenter, or someone who has even a crumb of experience with building levels in tiny New York City apartments, Kramer was in WAY over his head, long before he had a chance to pull out his hammer and nails.

You need social support in order to be successful

No matter what you’re trying to achieve – whether it’s fitness related, starting a business, writing a book, landing that promotion, or crushing your lifelong dream of being a contestant on Survivor, you can’t do it alone.

Because along the way, you’re going to trip, stumble, and faceplant into every perfectly coiled pile of shit, and each impeccably placed pile of rocks.

It’s going to stink, it’s going to hurt, and there’s nothing you can do about it.

This is part of the process of self-improvement, and relentlessly working towards your mission.

If you’re trying to go about it alone, those falls are going to stink, and hurt a hell of a lot more. Which is why you need to surround yourself with people who understand your mission, support it, and support you.

When things get rough, and you feel like tossing in the towel, this is when those who support you will step up, and help you through the rough patches.

But, if you don’t have this…if you don’t have people you can turn to for support, for advice, well, it’s much easier to give up in solitude than it is to keep charging forward, alone.

This is why having a mentor – someone who has already achieved what you have – is bloody important

You may not be able to avoid every misstep, stumble, or obstacle along the way – nor should you. I mean, you learn from overcoming obstacles. And without lessons learned that you can use in the future, what’s the point?

Having a trusted mentor, friend, or advisor you can turn to – someone who has walked the path you’re on – can help you dance around unnecessary mistakes, skyrocket your results, and save you a lot of time in getting to where you want to be.

I say this not to spout off entrepreneurial cliches, or blindly share advice that I haven’t acted on myself.

I truly believe that having mentors is essential to your success, and I’ve personally been walking that path since November 2015.

In the past two years, I’ve invested, in the neighbourhood of $30,000, into mentors who I trust, have done things that I want to do, and whom I believe can help me achieve my own missions.

They are:

John Romaniello and his glorious mastermind helped me start, build, and grow my fitness business, and everything else that has come as a result.

Brad Hart opened my eyes to what’s possible, what I’m capable of, and has supported me every step of the way.

Misty Mozejko has had a greater impact on my ability as a writer, the top line of my business, and life, than I ever could have imagined.

Allen Cress has guided me from being a 165lb aspiring bodybuilder into a National-level competitor, and armed me with more knowledge to help my own clients than I’ve ever pulled from a textbook.

I consider these incredible humans to be masters of their craft, and people you should absolutely learn from (if you have interests in their respective fields).

Not only will mentors help you crush your mission, and step up into your full potential, but in many cases, if you prove your worth, you’ll find yourself presented with opportunities to level up that wouldn’t have happened otherwise.

For example:

For the past year, I’ve been the Chief Wordsmith for Brad’s company, Make More Marbles.

I contribute guest articles to Allen’s membership site, The Muscle Bank.

I coach Misty on her own weight loss mission, while she helps improve my writing.

None of these opportunities would have presented themselves had I not recognized my starting point, and understood that I needed help to “level up.”

Which brings me to the second lesson, courtesy of Kramer’s misguided attempt to build levels in his apartment.

This is the look of a man who knows exactly what he’s talking about.

You need to know where you’re starting

If you don’t know where you are, what you’re starting with, how can you expect to get where you want to go, or achieve what you’re after?

In my experience, you can’t.

Think of it this way:

If you’ve decided to start giving a damn about your health, improving your fitness, and starting down the path of improvement before you, you won’t be successful if you start trying tactic after tactic, and copying things from people who have been doing in this game for years.

If your current habits include you having spent the past 3 years eating twice per day, hitting the gym once every two weeks, and stay up until 2AM each night binging on Netflix, you need to recognize that, accept it, then begin to make small changes to your lifestyle.

There’s no other way about it.

Because to flip from the above, right  into eating 3-4 meals per day, training 3-5 times per week, and being asleep by 10 or 11 each night is a monumental amount of change, a drastic mindset shift, and leaves a lot of room for human error, missteps, and demoralizing failure.

This is why building habits is crucial to long-term success, and continuous improvement.

It takes time to build the habit of training 3-5 times per week. Start with two sessions, and build up from there.

It takes time to get used to eating regular meals – and having food on hand to do so. Start by focusing on having a perfect breakfast each day, then work on lunch, dinner, and so forth.

Instead of going to be at 2AM, aim for 1AM, then midnight, then 11PM…rinse, repeat, and tweak until you find your sweet spot.

Sure, there’s always going to be an outlier who can make the switch overnight, but I wouldn’t bet on that being you.

Most of us are not special (myself included).

This is the crux of recognizing your current level, and seeing the steps that you need to take in order to “level up.”

Here’s a sweaty, post-workout swolfie to back up the fact that no matter how you shake it, it’s going to take time to get from where you are today, to where you want to be. The sooner you can internalize that, the better.

There’s no way to dance around this, so I’ll step up and say it

The solutions that Kramer was missing during his level-building escapade are the very solutions that I’ve built into the fabric of The Anti-Meathead Method.

As I’ve hammered on above, when it comes to fitness, you need social support, and you need to understand your starting point.

Sad as it is, there’s a strong chance those you think will be there for you, won’t. Such is the nature of the beast when you’re trying to better yourself.

But, I will be there for you, without fail.

It should go without saying, but I don’t turn my back on anyone who steps up to The Anti-Meathead Method.

Since The Anti-Meathead Method becomes customized to you, I’ll help you figure out exactly where you’re currently at, and map out a plan to take you from level to level to level.

More on the glorious Anti-Meathead Method can be found here:

https://lift.alexandermullan.com/anti-meathead

==========

Wondering what’s next?

Well, here’re a few options:

1. If you know of anyone else who might benefit from the words of wisdom you just read, why not share it with them? (made super easy with the links to your left).

2. Looking for more articles like this one? You’ll find a whack just like this one linked about one-and-a-half scrolls below.

3. Frustrated to all hell with trying to build muscle and melt fat on your own? I can help with that.

4. If you’re not on the email list, you’re missing out on daily doses of fitness advice, stories, and pearls of wisdom that don’t suck. Click here to rectify that sorry state of affairs.

[massthetics-blog]

New Post has been published on Alexander Mullan

New Post has been published on https://alexandermullan.com/slapping-fear/

Slapping Fear In The Face: What, Why, And How

I challenge you to find a more powerful, overwhelming, and polarizing human emotion than fear. Fear is what keeps us rooted in one spot; unable to let our branches unfurl, forever searching for peace of mind, and fear is the rod rammed through the bicycle spoke of our lives. Fear is what ties us to the expectations of others, holding us in the Little Leagues, never feeling “ready” or “good enough” to step up to bat, and swing at what comes your way. Fear is the fuel you must use to rise up to where you want to be, yet it’s the very thing that will keep you in it’s clutches, yanking at the hem of your shirt in effort to keep you stagnant. These words before you are borne from fear.

MASSthetics is 6 feet under, and the coffin is nailed shut.

After avoiding what I’ve known to be true for months, I dragged MASSthetics out into the back alley, amidst a torrential downpour I slapped a bag over his head, whipped out my pistol, and flashed the trigger, killing the business that carried me through adventures across the United States, Europe, Asia, Canada, and supported 18 months of my life.

Over the past few months it’s become clear that my lane has narrowed, and much of what I truly want to write, share, and talk would be woefully out of place had they been published under MASSthetics. While this website may look near-identical, and I’ve carried over much of the content, the winds of change are blowing, and bigger, better things are coming.

  Mullan’s Meatheads is growing, the monthly training programs are evolving, and dudes are getting JACKED.

          The 10-Week Female Fat Loss Blitz is off to the races, and the girls are crushing it.

          And I’m launching the Anti-Meathead Method as we flip the calendar over to November.

Here’s the truth…

I haven’t been this excited about how I serve the world in a long, long time.

The MASSthetics branding has slipped away, except for the logo which I love too dearly to ever let go.

You see, fitness may be my “thing”, but it’s not everything.

The bulk of my business, and experience may be rooted in the fitness industry. But, I also do freelance copywriting & consulting. I help manage and run Facebook ad campaigns for a number of heavy hitters in the fitness industry. I’m at the helm of a group of writers who all want one thing; to become better wordsmiths. I’ve lived throughout Canada, driven down the West Coast of the United States, soaked up the magic of New York City, been lulled back to the Dominican Republic, smoked weed while wandering the canals and winding streets of Amsterdam, dieted to sub-zero body fat and competed in 3 bodybuilding shows, sweated my balls off in Mexico – twice, somehow ended up in Austin, Texas on multiple occasions, and have bounced in and out of my hometown more times than I care to count – all of this in past 5 years. I don’t mean this to brag, and I sure as shit haven’t seen everything.

But I have seen some things  – nor have these been empty experiences.

Each has connected me with new people, given me a new tale to tell, shifted my perspective, and provided experiences I’ll never forget. Each trip, each adventure, all grew from slapping fear in the face, throwing caution to the wind, and as I like to say, “doing the damn thing.”

As I walked amongst trees older than I’ll ever live to be, with sticks and leaves crunching beneath my feet, lost in the solitude of the forest, allowing my thoughts to unfurl, I’ve realized that I, Alexander Mullan, am a writer above all else.

After countless walks in the woods, I’ve gained clarity on what I want to write about, the direction I want to take this “thing” I’ve built, and after months of fruitless mental masturbation, I’ve hashed out more impactful, higher-level coaching services to better serve you (The soon-to-launch Anti-Meathead Method). On top of shifting the focus of this website from MASSthetics, and placing it squarely onto “my” shoulders, I’m laying down a year-long writing gauntlet for myself. Because at the end of the day, whether it’s a sales letter, client training program, fitness article, or piece of ad copy, it’s all writing…and writers write. And so it is that I’m going to continue writing every single day, and begin publishing, every Wednesday for the next year. As for the topics you’ll find scrawled upon these walls?

While fitness will remain a mainstay, I will make no promises about what else is going to appear. Because writers write. But we don’t always know what’s going to come out until fingers strike key.

What does this mean for what’s no longer MASSthetics, but alexandermullan.com?

To quote the world’s greatest comedian, Jerry Seinfeld:

“You don’t have to buy it. You could say, that’s stupid. This is stupid.”

If you think this new approach I’m taking is stupid, moves away from what you signed up for, or you think I’m a quack, that’s fine.

To echo Jerry, you don’t have to read (or buy) it, you don’t have to like it. You don’t have to be here.

If you choose to leave, I wish you well.

If you choose to stay, I appreciate you being here, and I’ll be damn sure to make it worth your while.

Marrying yourself to an idea, no matter how much you love it, and being able to shift gears if what you’re doing isn’t serving you.

What began as my little corner of the internet to help men and women build muscle, melt fat, and transform their physique has grown into a different beast over the past year and a half. MASSthetics was no longer serving the point I’ve arrived at in my life, the overarching missions that drive my actions, thoughts, and decisions, or vibing with the value I want to bring into the world.

The image that I spent over a year honing, no longer felt like “me.”

Which is one thing I’ve learned from being in business for myself over that time. When something no longer serves you, no matter how scary it may be to do so, you must cut it loose.

I felt handcuffed in my writing.

My message was muddled.

Nor could I say with confidence that MASSthetics was a “thing” I could see standing the test of time, and still being around years down the road.

I recognized that if I wanted this to work again, and account for what I enjoy most (writing & coaching), something had to give.

Despite holding onto the rotting scraps of MASSthetics for far too many months, regardless of the fear surging through my veins, and I press “publish,” and step onward with fearful, bated excitement.

Change is frightening.

But change is necessary for growth (physical, mental, emotional, spiritual, and professional) to occur.

Consider this tale before you as the first of a rebirth.

The mark of new beginnings.

The torrential downpour in a romantic comedy, where the main characters realize they must be together, no matter what. Together, let us put fear in it’s place, and leave no stone in our lives unturned.

Thank you for taking the time to read my story.

==========

Wondering what’s next?

Here’re a few options for you:

1. If you know of anyone else who might benefit from the words of wisdom you just read, why not share it with them?

2. Looking for more articles like this one? You’ll find a whack just like this one linked about one-and-a-half scrolls below.

3. Frustrated to all hell with trying to build muscle and burn fat on your own? I can help with that.

4. If you’re not on the email list, you’re missing out on daily doses of fitness advice, stories, and pearls of wisdom that don’t suck. Click here to rectify that sorry state of affairs, and grab your free guide to staying lean during your winter bulk.

5. Should the Women Only Fat Loss Club strike your fancy, click here to get on the waiting list (launching mid-January).

Ta.

[massthetics-blog]

It’s been too long since I shared some beautiful underwear shots. • Sitting pretty at 201lbs on the nose this morning - and improvement season has barely begun. • In related news, I’ve started walking into doors, people, and trees at an alarming rate. #thethickening • • • • • #thepumpisthecure #vancouverbodybuilding #YVR #doyouevenlift #meatheadproblems #teammpt #legworkouts #legday #gymflow #gymrat #bodybuilding #truenutrition #ironrebel #CBBFF #BCABBA #mirin #instabodybuilding #gains #quadzilla #swole #trainhard #shredded #bodybuildingnation #meathead #fitfam #muscle #elitefts #bodybuildinglife

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I haven’t had much chance to breathe lately. • Between chipping away at my business, plotting the steps in my life, and training my face off, it’s been all too easy to find myself lost in the shuffle, glossing over wins, rolling over mistakes, and diving headfirst into what’s next without taking a moment to regroup. • I missed a large milestone that I’d mapped out for myself back in April. • The stormy seas pictured is one of my favourite spots in my hometown to come with a cup of coffee, and think. • Back in April, before setting sail for Thighland, I promised myself I wouldn’t return until I’d doubled my business, and expanded it by hiring a coach. • Fast forward 6 months to this week. • I was going through my numbers since Day One, and realized, somehow, I’d managed to double my business. While I may not have hired a coach to join me, I HAVE hired someone to help handle tasks that were eating away at my soul, but need doing regardless. • Yet, it doesn’t feel like a win. • Something that needs to happen? Terrifying? A step in the right direction? • Yes. Yes. Yes. • But a victory? • Hardly. • If you have ambition, if you have a mission, if you have something pushing you to do more, give more, be more; you have to FIGHT to be recognize your wins. • Because to do doesn’t come naturally. Especially with the ever-present excitement for the next project, the next idea, and the next step propelling you from level to level. • All this to say, creating time to reflect on how far you’ve come - in whatever it is that you do - is crucial. • You can’t go back the way you came. But you sure as hell can look back and appreciate the path you’ve walked. • And so it is.

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12 weeks out from nationals —> 13 weeks post-nationals. • It’s amazing what you’re capable of when you show up every day, do the little things, and focus on the long-term vs what you can do in days and weeks. • To wrap a tangible timeline around that, this is after 3 months into my 2 year plan before I think about stepping on stage. • No matter how you look at it, progress takes time. If you’re in it for the long haul, learning to enjoy the daily process is key. #thethickening • • • • • #thepumpisthecure #vancouver #doyouevenlift #meatheadproblems #teammpt #legworkouts #legday #gymflow #gymrat #bodybuilding #truenutrition #ironrebel #CBBFF #BCABBA #mirin #instabodybuilding #gains #quadzilla #swole #trainhard #shredded #bodybuildingnation #meathead #fitfam #muscle #elitefts #bodybuildinglife

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Quad sessions don’t count if you don’t stop by the #anabolicmirror for a picture. At LEAST 72 weeks out, and #thethickening rolls on. • • • • • • #thepumpisthecure #vancouver #doyouevenlift #meatheadproblems #teammpt #legworkouts #legday #gymflow #gymrat #bodybuilding #truenutrition #ironrebel #CBBFF #BCABBA #mirin #instabodybuilding #gains #quadzilla #swole #trainhard #shredded #bodybuildingnation #meathead #fitfam #muscle #elitefts #bodybuildinglife (at Fitness Excellence)

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HOW TO DRESS LIKE A CANADIAN 🇨🇦 1. Wear plaid. Bonus points if it’s the traditional black & red. 2. Wear a toque that’s at least twice as long as it needs to be. 3. Even when it’s 5 degrees out, wear shorts. 4. Boat shoes. #thethickening • • • • • #thepumpisthecure #vancouver #doyouevenlift #meatheadproblems #teammpt #legworkouts #legday #gymflow #gymrat #bodybuilding #truenutrition #ironrebel #CBBFF #BCABBA #mirin #instabodybuilding #gains #quadzilla #swole #trainhard #shredded #bodybuildingnation #meathead #fitfam #muscle #elitefts #bodybuildinglife (at Fitness Excellence)

[massthetics-blog]

Came for the therapy, stayed for the pump. #thethickening • • • • • #thepumpisthecure #vancouver #doyouevenlift #meatheadproblems #teammpt #legworkouts #legday #gymflow #gymrat #bodybuilding #truenutrition #ironrebel #CBBFF #BCABBA #mirin #instabodybuilding #gains #quadzilla #swole #trainhard #shredded #bodybuildingnation #meathead #fitfam #muscle #elitefts #bodybuildinglife (at Fitness Excellence)

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Anabolic mirrors following a platter of waffles make for the best pictures. #thethickening #wafflepump • • • • • #thepumpisthecure #vancouver #doyouevenlift #meatheadproblems #teammpt #legworkouts #legday #gymflow #gymrat #bodybuilding #truenutrition #ironrebel #CBBFF #BCABBA #mirin #instabodybuilding #gains #quadzilla #swole #trainhard #shredded #bodybuildingnation #meathead #fitfam #muscle #elitefts #bodybuildinglife (at Michael's Off Main)

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Unencumbered thinking is underrated, and often swept under the rug these days. • Rare is the occasion where we get the chance to sit (or walk), and simply mull over our own thoughts. • With our attention being in constant demand, the incessant back and call of social media, and the frenzy that most of us live in, it’s nigh impossible to be able to step back, step away from it all, and genuinely think. • Think about what lights you up. • Think about the mission you’re working towards. • Think about the relationships, and people in your life. • Think about what you want your life to look like. • These are hard questions to ask yourself. Because, we don’t often create the space needed to think about these subjects. • This is ALL of the reason why I make a point of going for regular walks in the woods. • Aside from being forever hopeful that I’ll get to wrestle a bear and live to tell the tale, it gives me a chance to think, to raise these tough questions, and to detach, even if only for 30 minutes. • You should try it sometime. #anabolicwalks #thethickening #meatheadmusings

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Brothers-In-Swole. #thethickening • • • • • #thepumpisthecure #vancouver #doyouevenlift #meatheadproblems #teammpt #legworkouts #legday #gymflow #gymrat #bodybuilding #truenutrition #ironrebel #CBBFF #BCABBA #mirin #instabodybuilding #gains #quadzilla #swole #trainhard #shredded #bodybuildingnation #meathead #fitfam #muscle #elitefts #bodybuildinglife (at Fitness Excellence)

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#thethickening, birthday edition. • • • • • #thepumpisthecure #vancouver #doyouevenlift #meatheadproblems #teammpt #legworkouts #legday #gymflow #gymrat #bodybuilding #truenutrition #ironrebel #CBBFF #BCABBA #mirin #instabodybuilding #gains #quadzilla #swole #trainhard #shredded #bodybuildingnation #meathead #fitfam #muscle #elitefts #bodybuildinglife

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Life is full of opportunity cost. • The opportunity to run an online business, and take my work wherever I please comes at the cost of face-to-face relationships. • The opportunity (and choice) to train as I do means time away from some of my other interests. • The opportunity to write for much of my days calls for time, and reps on my laptop. • Which makes moments like these, afternoons where I can step away from the screen, into the peace and serenity of nature’s finest, all the more glorious. • 40 days from now, I’m gonna miss this spot… #thethickening #neature (at Cumberland, British Columbia)

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If there was ever a definitive statement as to what being a consistent motherfucker will do for you, these two pictures are it (swipe -->). • If I’m not mistaken, there’s 5 years difference between these two shots. • Hundreds of training sessions in the books, tonnes of protein, our fair share of soft serve, and still not quite enough sushi later, the bonds of brotherhood, unbreakable friendship, and our motherfucking thickness has grown in ways I don’t have words to fully express. • From day one, when I dragged your unwilling, whiney ass to the gym, to today where I can count on you to pull the hardest set of a session out of me (heh) when I’d rather call it quits, it’s a true meatheaded joy to train alongside you, and be brothers-in-iron. #bromance #thethickening • • • • • #thepumpisthecure #vancouver #doyouevenlift #meatheadproblems #teammpt #legworkouts #legday #gymflow #gymrat #bodybuilding #truenutrition #ironrebel #CBBFF #BCABBA #mirin #instabodybuilding #gains #quadzilla #swole #trainhard #shredded #bodybuildingnation #meathead #fitfam #muscle #elitefts #bodybuildinglife (at Fitness Excellence)

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@allencress_ifbbpro, am I doing these right? #thethickening #toreacallousthough • • • • • #thepumpisthecure #vancouver #doyouevenlift #meatheadproblems #teammpt #legworkouts #legday #gymflow #gymrat #bodybuilding #truenutrition #ironrebel #CBBFF #BCABBA #mirin #instabodybuilding #gains #quadzilla #swole #trainhard #shredded #bodybuildingnation #meathead #fitfam #muscle #elitefts #bodybuildinglife (at Fitness Excellence)