The science of building an aesthetic physique

Force your way into muscle growth

Tired of being skinny? 

Good. 

Use that energy, and hit the gym. 

The most important action you can do for yourself is building the physique you’ve always dreamed of.

Transform your life — rep by rep. 

It more than aesthetics. 

The discipline you’ll earn through constant pressure permeates into every aspect of life. 

You owe this to yourself. 

Here’s how to build the body of your dreams…

# 1 | MASS EFFECT 

Gains start in the kitchen. 

To pack on mass…

Focus on eating enough calories and protein, then cut away at the excess fat later. 

You don’t need to know EXACTLY how much you’re consuming — 

But you should be at least 250 calories above your TDEE. 

What’s that? 

TDEE is the amount of calories you burn in a day, based on your metabolism and activity level. 

Here’s a calculator to get an idea: 

TDEE Calculator: Learn Your Total Daily Energy Expenditure

Use the TDEE calculator to learn your Total Daily Energy Expenditure, a measure of how many calories you burn per day. This calculator displays MUCH more!

As far as protein goes…

Shoot for around 0.9 g — 1g per pound of body weight.

For instance, at 150lbs that would be 135g to 150g daily. 

Here’s what my bulk diet looks like: 

Breaky — 

Almonds + walnuts (12g protein) (370 cals)

Bread (4g protein) (100 cals) 

Eggs (18g protein) (240 cals)

Protein shake (14g protein) (140 cals) 

Lunch — 

Bean / rice bowl (25g protein) (500 cals) 

Snack — 

Almonds (6g protein) (170 cals)

Almond butter (6g protein) (200 cals)

Greek yogurt w/ chia (25g protein) (350 cals)

Dinner — 

Lentils or salmon (25g protein) (500 cals) 

Olive oil (200 cals) 

Totals: 2770 cals / 135g protein 

Of course, cheat days are part of gym life…

Keep them to a minimum for best results. 

# 2 | LIFT SQUAD  

So how does muscle actually get built? 

Lifting heavy weights.

This causes your muscles to sustain micro tears, which your body repairs through rest and nutrition. 

Knowing this…

We need to work the muscle enough to cause these tears and trigger the building progress. 

How? 

High quality reps towards failure. 

For quality reps, it’s crucial to keep the weight manageable and under control the entire time. 

Combine this with 3–4 sessions a week…

And you’re on the fast track to hypertrophy. 

Here’s my latest routine using these principles:

Day 1: Biceps/back/shoulders

Day 2: Rest 

Day 3: Chest/triceps/legs

Day 4: Rest 

Repeat…

This “every 48 hours routine” has maximized my results, but adjust to your needs and fitness level. 

A regimen only works if you show up, right?

# 3 | LONGEVITY

Our goal is to allow fitness to become a regular part of life. 

Because as long as you’re lifting regularly…

An aesthetic build is in your destiny. 

Longevity requires avoiding injury. 

There’s no point in being jacked for 12 months and then snapping your shoulder (true story). 

To lift sustainably, consider these strategies: 

• Rest
• Slow progressive overload
• Full control of weights
• Correct posture / movements 

The greatest wins come over the long term — 

Keep going. 

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Disclaimer: Not medical advice, informational purposes only. Check with your doctor before starting a new diet or regimen.