How I built muscle, lost fat, and got leaner in 1 hour per day, using a $10 purple gym
I went from 26% body fat to sub-12% body fat in less than 12 weeks.
At my highest point, my waist size was about 36 inches, and now it’s at a healthy 30 inches.
…And I’m over 40 years old and I’m 100% natural.
No TRT, Steroids, SARMs, Fat-burners, turkesterone, or any other special sauces.
The only supplements I take?
Creatine and maybe, just maybe, a scoop of protein powder, but only when I don’t meet my daily protein goal from food, which is almost never.
And let’s be clear, I didn’t want to become yet another fitness “guru”, yet, here I am.
But someone has to tell you truth, instead of just creating videos to get you in their marketing funnels, so they can just sell you supplements you don’t need.
It seems like every other video on the Internet is created just to make things more confusing than they really have to be. So you’re always left guessing what’s actually right?
For example, there’s so many videos from the same person who gives you the ONE exercise that will build your chest but it’s a different exercise every time you click on each video, so you end up not knowing which to believe.
Then you have thousands of videos that talk about the ONE type of cardio you need to do to burn fat, like, you should only do High Intensity Interval Training or HIIT.
Well let me tell you.
I didn’t do any High Intensity Interval Training.
I didn’t perform supersets.
I didn’t use “muscle confusion.”
I didn’t carry a gallon of water around in the gym.
I didn’t pay someone for their $5,000 coaching program.
And I didn’t do one ab workout.
Not one.
To be frank, I find the gym pretty boring and isolating.
I just want to get in, do what I need to do to build muscle, and then get out.
I have other things I enjoy doing more than working out.
Like traveling and making YouTube videos about traveling.
So, when I put my program together, I needed to be in and out of the gym in less than an hour.
And I needed to be able to keep a year-round, lean look whether I’m at home or living out of hotels.
And that’s exactly what I did.
I spent no more than an hour in the gym to go from 24% body fat to a lean, muscular sub-12% body fat.
And so the program I created is still the program I do today, with just a bit of variation to account for the fact that I’m now a more advanced lifter.
But what this means is, it’s 100% possible to get from mid-20% body fat, or even higher, to almost 10% body-fat, without drug enhancements, extreme dieting, or “muscle confusion”, and by paying no more than $10 per month at a purple gym while working out for no more than 1 hour per day.
I know this sounds like yet another marketing video for some shady workout plan but I 100% stand by what I say.
And I’m going to share with you the 5 things I did to make it happen, without any scientific jargon or the “uncovering of secrets.”
Just cold hard facts!
But before I do, I want to be 100% transparent.
If your goal is to win a powerlifting competition, this isn’t for you.
If your goal is to win a fitness competition, this isn’t for you.
And if you just want to lose weight and don’t mind looking soft after spending weeks in the gym, again, this isn’t for you.
I’m also not trying to convince you to start going to the gym.
I shouldn’t have to convince you of that. But if you’re not already going, it’s probably because you don’t see the point, because no one is informing you how to truly see results.
So you end up running in circles.
Trust me, I understand.
But, if you’re already going to the gym, want direction, and truly want to build muscle, lose fat, and get lean, then this is for you.
I mean, if you’re already going to the gym, you may as well get results, right?
I’m going to tell you the high level “plan” that allows you to build muscle, shred fat, and get lean.
The same plan that you can follow FOR LIFE.
What I’m going to share with you can and will get you to 12% body fat.
And it can and will get you to even 6% body fat, if you follow it long enough, and if that’s something you aspire to do.
I don’t know about you but I’m good with staying at a lean, 12% body fat level.
In fact, when I started my journey, I just wanted to get to 15%, but I shot pass that goal, and now I have room to breathe.
If you have a similar goal and you’re interested in knowing what I did to get from 24% to 12% body fat, and most importantly, what I still do everyday to stay around this body fat level, then you’ll want to stay tuned.
You won’t need to buy anything if you understand exactly what I’m about to share.
But the devil is in the details and I don’t have nearly enough time to present them all.
So, if you’re going to want more details, and want to be a part of a community who are all working toward the same goal, I’m going to make you an offer when I’m done.
Is that ok?
Great.
Let’s get to it.
#1: I started with the RIGHT goal
This is serious. It seems simple enough but so many people get this wrong.
Some people go to the gym and workout because it makes them feel good.
They like sweating and they like checking “workout 3 times per week” off their list.
That is their result-based goal.
They want nothing more and nothing less.
If this is your goal, more power to you.
But if you go to the gym because you actually want to build muscle, lose fat, and get leaner and this is what you’re doing, you’re probably just wasting your time.
You need to follow a program to get you the results you want.
And I’m not talking about following a program that just has a fancy title that makes an empty promise to get you there.
Just because a program is named, Ripped in 90 Days, Max Shred, or even Build Muscle Get Lean, it doesn’t mean it’s appropriate for your goal.
If your goal is to build muscle and get lean, you need a program that 100% puts an emphasis on learning nutrition and implementing both a calorie-based nutrition and resistance-based progressive overload plan.
I don’t care how many ab exercises or agility ladders you dance in, if your goal is to build muscle and get lean and the programs you’re buying doesn’t prioritize changing your nutritional habits or doesn’t have you monitoring the volume, frequency or intensity of your lifts from week to week, you’re just wasting your time and money.
So, figure out your goal.
Then you can start looking for programs that’ll help you reach those goals.
#2: I maintained a sustainable calorie deficit
Once I recognized my goal, the next thing I did was put myself in a sustainable calorie deficit.
…getting from your current weight to the weight you want to be at rests in what you believe about the concept of calories in vs. calories out.
I don’t want to waste your time trying to convince you that calories in vs. calories out matter.
All I can ask you is this, if you stop eating for 50 days straight, what do you think will happen to your body weight?
If you don’t believe that you’re going to lose weight, after eating 0 calories for 50 days straight, then there is nothing I can say that’ll make you believe me when I say, calories, more than anything, matter.
And the reason why I bring this up is to get you over the idea that, in order to lose weight, you must be on a low-carb diet.
Or, keto diet.
Or a military diet.
Or, any other fad diet.
All diets work!
The real question is, how do you want to look after you’re finish with your diet?
All else being equal, the simple fact is, if you reduce the number of calories your body needs, and you do this for a long enough time, you will get leaner.
So at the end of the day, when you choose a diet, you’re going to want to choose one that helps you build muscle and get lean, not one that just helps you lose weight.
And if we’re talking about a diet that helps you reach the specific goal you want, like to build muscle and get leaner, you’re going to want to choose a diet that reduces your calories but allows you to eat as many carbohydrates and proteins as possible.
Did you notice I said reduce your calories but did not say reduce your food?
I said reduce your calories.
It’s because calories in vs. calories out matter.
You can make an almost unlimited number of simple changes in your current diet that reduces the amount of calories you consume while still filling full and eating foods you enjoy.
So stop with the salads!
The bottom line is, “How many calories you eat is way more important than what you eat.”
When you learn how to eat, everything else follows with ease.
When you choose tasty high volume protein packed meals you enjoy, you’ll stay full.
And as an added bonus, when you know what to eat and how to eat, you won’t have to think about “Eat this, or Eat that” any more.
You’ll naturally gravitate towards the foods that you know are going to be lowest in calories, highest in protein and best to make you feel satiated.
Eating like this, in a sustained caloric deficit is the most important thing I did to build muscle, lose fat, and get lean.
Again, it’s not a secret, as long as you know what you’re doing.
#3: I Didn’t Use a Body Weight Scale as the de facto Indicator of progress
First some data points.
I was 177 pounds when I was around 26% body fat.
I was 175 pounds when I was around 17% body fat.
Then roughly 11 weeks later, I was 170 pounds when I reached 12.7% body fat.
If you noticed, my body weight only dropped eight pounds…
…but the amount of fat I had in and around my body, especially around my love handles and back, went from 44 pounds to 21 pounds, while the amount of muscle I gained, went from 134 lbs to 143 lbs.
That’s right.
I lost 23 pounds of fat but gained 8 pounds of hard lean muscle.
And my body weight only moved down 8 pounds.
Let me say that again, I lost 23 pounds of fat and gained 8 pounds of muscle, but my total body weight only moved down 8 pounds.
All that to say, A body weight scale is just a measurement of your total body weight.
That’s it.
Your total body weight includes water, bones, muscle and fat.
When the number on your scale goes down, you may be losing only water.
Or, when the number on your scale goes down, you may be losing fat, but you may also be losing muscle, and muscle is what you want to keep.
But, even if the number on your scale doesn’t move, you still can’t be certain about what’s going on.
You may be doing exactly what you want to do, which is building muscle, getting lean, and losing fat at the same time.
This is exactly what happened to me.
If you’re using only a body weight scale as your indicator of progress, you’ll never know for sure if you’re making the progress you want.
And unfortunately, even those digital scales with body fat percentage indicators are unreliable.
I have one…
…that I paid $100 for.
It still shows that my body fat percentage has barely moved.
Using a body scale as a defacto indicator of progress is the number one reason why most people give up on their fat loss goals.
I don’t want you giving up and looking for other solutions if your body weight stops moving on the scale.
I don’t want you to prematurely drop your calories way more than you need to, and much sooner than you probably have to.
The number on a body weight scale can be very misleading and discouraging.
So, to measure your true progress, I recommend DEXA scans for body composition measurements.
They have their inaccuracies, but they are way better at measuring your body fat and lean muscle percentages than a body weight scale.
A DEXA scan is exactly what I used to measure my body fat composition and is why I can confidently say I went from 24% to sub-12% body-fat while gaining 8 pounds of muscle.
I understand that not everyone lives in an area where they have access to a DEXA scan.
And even if they could, not everyone has the money to pay the roughly $100 per scan.
But if you do, do it.
Get a DEXA scan at the beginning of your journey and at a minimum every 8 weeks afterwards so you can measure your TRUE progress.
But if you can’t, at least get a set of calipers and learn how to measure your body fat with them.
Trust me, DEXA scan or not, when you follow the steps I’m giving to you, you’re going to make progress, whether the scale moves fast, slow, or seemingly not at all.
Trusting in your transformations with just a body weight scale is hard.
Trust me.
I know.
Get a DEXA and get your measurements!
#4: I Prioritized the 2 P’s. Progressive Overload and Protein.
Progressively overloading the stress your muscles undergo and giving your muscles enough protein to grow are two undisputed requirements for muscle growth.
When you lift more weight in the gym overtime, your muscles experience small microtears.
These microtears are the precursor for muscle growth.
And when you consume enough protein when you’re experiencing these small microtears in your muscles, the protein helps your muscles repair.
In other words, you create an environment for your muscles to grow.
As your muscles repair, new muscle tissue is added, essentially making your muscles “grow.”
So if you don’t prioritize protein in your diet and progressively overload your weights in the gym, you’ll be hard pressed to build any new muscle, especially when you reduce your calories.
You can still lose body weight, but if you don’t have the muscle you want, you’re just going to look soft.
If you want a rock hard, solid look, you must eat enough protein and lift heavier overtime, specifically increase the amount of your volume lifted over time.
So practically speaking, without the jargon, what does this mean?
First, it means you should consume at least 1 gram of protein per 1 gram of your body weight in pounds.
So if you’re 190 pounds, you need to eat 190 grams of protein daily.
If you’re 170 pounds, you need to eat 170 grams of protein daily.
Now there’s lots of debate on how much is enough, how much is too much, and can the body handle so much.
But you know what’s more important than trying to nail down these answers, actually getting the protein.
Everything else is just noise.
If you haven’t been doing this, don’t question it, just do it…
…starting today!
Second, it means that every week you should make an attempt to add more weight to your lifts.
…at least 5 pounds.
This does two things.
First, it helps stress and tear your muscles over time, which allows them to build new muscle tissue and therefore grow.
Second, it gives your workouts a goal.
It’s exactly what I did, and as a bonus hack, to get me out of the gym in less than an hour, I used all machines.
I didn’t have time to listen to someone’s debate on which is better, barbells, dumbbells, or machines. What one chooses and why is goal specific, and if no one knows what your personal goals are— they’re just talking noise.
I chose what would get me the results I wanted while getting me out of the gym the fastest!
#5: I Transformed Into the Person I Wanted to Become
If you want to transform your body into its leanest and most solid physique ever, you must have a mental shift.
You must become the person who identities as the person who is lean and in the best shape of their life.
This means you must transform into the person that identifies as someone who worksout everyday, through rain, sleet, or snow.
You must transform into the person who is 100% aware of the calories you put in your body.
And it means you must transform into the person who obsesses over hitting their daily protein goals and lifting more every week.
You must become the person that confidently says to others, ‘It’s just what I do, It’s who I am.”
This mental transformation is more important than any single transformation you can make.
It transforms you into a person who is consistently on a path to reaching and then breaking through your fitness goals.
The greatest indicator of success is consistency.
Thomas Edison and his team used over 6000 types of plant materials before finally finding the material that gave us the light bulb.
And it took Tesla 18 years before it had its first profitable full year.
In other words, when you believe in what you’re doing, all you have to do is show up, consistently, and put in the work.
Transforming into the person you want to become is what provides your mental power to show up to the gym even on those days you may not feel like going.
It’s really that important.
And those are the five things I did, and continue to do to build muscle and get lean.
- I started with the RIGHT goal.
- I maintained a sustainable calorie deficit.
- I didn’t use a body weight scale as a true indicator of my transformation progress.
- I prioritized the 2 P’s. Progressive overload and protein.
- And I transformed into the person I wanted to become.
I know my program will work for you.
Your results will come.
It’s just a matter of time and how long you are willing to put in the work.
But I specifically don’t promote how long it’ll take to get a specific result.
First, everyone starts at a different place.
And second, I want you to learn and implement the things I teach to build muscle and get lean for the rest of your life.
What I laid out works.
When you get serious about wanting to get rid of your “dad bod” or a stomach that extends further out than your chest, change will happen.
In fact, I’m not afraid to say it.
All programs that incorporate these 5 elements will work for you.
It’s just a matter of which one you choose.
But I know my program incorporates these elements.
When you put these elements into play and you begin putting up more weight in the gym every week, and you begin seeing the results you want in the mirror, everything else will just fall in line.
But you gotta start.
If transforming your body into your leanest shape possible while building muscle is something you’re finally ready to commit to doing, then don’t waste another minute of your time.
Start today!
Now, like I said, those were the five things I did, but the devil is in the details.
And if you want those details, allow me to take you under my care.
I poured everything I know that will help someone build muscle, lose fat, and get leaner—if that’s their specific goal—into my program called Build Muscle Get Lean.
It covers psychology, training, nutrition and the details behind how to set up your diet, how to eat, and how to train.
Unlike so many other programs, I don’t give you a fish.
I teach you to fish.
But you have me and my team’s help along the way.
You’ll get immediate access to the exact workout plan I used to build muscle and get lean while getting out of the gym in less than an hour.
Your gym don’t have a lot of machines? Fine.
There’s a million different ways to work your muscles.
You only need to choose a few of them.
The great thing about my program is it’s not a prescription.
I don’t have a “magic” training program.
But when you join Build Muscle Get Lean, because you learn how and what to lift, you’ll be confident making your substitutions that helps you target the same muscle we’re all working to grow—all of them!
It’s exactly how I make my switches in the gym when I’m on travel and don’t have access to my preferred machines in my $10 home purple gym.
I’m not selling a one workout prescription that works.
I’m selling, “do what works for you” but by following the simple five principles I outlined earlier.
Just like all diets work to get you lean, all training programs help you build muscle, as long as you know what you’re doing.
I chose my training protocol because I wanted to build muscle while traveling around the world while spending the least amount of time in the gym.
Getting access to my recommended training protocol allows you to do the same.
The training you choose, incorporated with a shift in your nutrition habits will make you unstoppable in the gym!
So, if you want to build muscle and get lean, and most importantly, gain the confidence that allows you to take your shirt off at the beach, my program is 100% for you.
There are no tricks.
This is a program based 100% on getting you results in your first 90 days!
My program is intentionally not confusing.
I’m 100% transparent.
There are no secrets.
I don’t talk about “superfoods”, carb cycling, muscle confusion workouts, HIIT, secret supplements, or any other “secret” weapon to burn fat.
This is NOT a “money grab”!
If it were, I would try to sell it to everyone and price it at $47, but I want to build a community of like minded fitness enthusiasts who are all committed to excellence and results!
And as a reminder,
- This program is not for you if you don’t want to track your food intake. This is the most important aspect of the program. You must have a great understanding of food and its calorie content.
- This program is not for you if you can’t make it to a gym, and
- This program is not for you if you’re not committed to doing what it truly takes to get lean.
- But, this program is for you, if you want it to be the last program you will ever have to buy and you’re tired of being scammed by workout devices like ab belts that body suits that simply DO NOT WORK to get you the results you want..
Once you understand how to put into practice what it takes to build muscle and get lean, EVERYTHING else becomes noise.
I tell you exactly what to do and the training program helps you understand why.
It’s the only data-driven, results-based, non-nonsense fitness training program on the market.
Seriously.
Stop wasting your money on useless supplements and stop wasting your time in the gym.
You’re already working out, so why not get results?
Otherwise, what are you even doing?
Go to Build Muscle Get Lean right now, check out the program details, and get started on your own personal, drug-free, 90 day transformation today.
