It’s always nice to know that the person dishing out advice is walking the walk too. I’ve still got plenty of work to do, but I try to live out my message and not just preach it.
With that said, below you’ll find some stats on my current lifting, training, and diet. You’ll also find answers to some frequently asked questions about fitness, nutrition, and health.
Height: 6 feet 5 inches (195cm)
Current Weight: 210 lbs (95.25 kg)
Current Bodyfat Percentage: 12% (hand measured with bodyfat caliper)
Snatch — 178 lbs (81 kg)
Clean and Jerk — 253 lbs (115 kg)
Squat — 352 lbs (160 kg)
Deadlift — 415 lbs
Bench Press — 240 lbs
Consecutive Pushups (full range of motion) — 57
Consecutive Pullups (full range of motion, no kipping) — 17
7 Frequently Asked Questions
1. What’s your current training routine?
Right now, I’m trying something different. I train twice per day every Monday, Wednesday, and Friday. The first workout is around 11am and is just pushups. It usually takes about 20 minutes.
The second workout is around 7pm and is also only one exercise. Squats on Monday and Friday, or deadlift on Wednesday. If I feel like it, I’ll also add on something at the end for fun. This is usually bodyweight stuff like (attempted) handstands, (attempted) front levers, or kettlebell work.
2. How strict are you with your training?
I don’t miss workouts. Plain and simple.
3. What do you eat?
I eat most of my meals at home and I tend to stick with things that are real food. I usually have chicken or beef, eggs, fruits, and vegetables every day. I also have a tendency to pound a Chipotle burrito on a regular basis.
It’s rare that I drink something besides water. And I drink a lot of water, easily over 8 glasses per day.
I’ve never had coffee, but I do drink tea. This seems to confuse more than anything else I say, so I’ll clarify again: I’ve never drank a cup of coffee. There is no health reason behind this. I’ve just never had the urge to drink it.
4. How strict are you with your diet?
I love food. I’ll try anything.
While traveling in Istanbul, I tried to eat goat brain and was actually turned down by the restaurant owner. In other words, if you’re a cook, I’m easy to please.
Most of the time I eat healthy real foods, but I don’t let my diet get in the way of my life. I use the science of behavior change (which I write about on this site) to design my eating behavior without having to think about it. That way, I eat healthy 90% of the time and I don’t have to worry about eating whatever I want the rest of the time.
You’ll never hear me turn down pizza or ice cream, but I usually stay away from processed foods. It’s rare that I have potato chips or the like. I haven’t had soda pop in years. If I had a can of Coke right now, I’d probably feel sick because my stomach isn’t used to it.
Long story short: I eat healthy most of the time, but I’m coming to your house, you don’t have to make anything special for me. If we’re going out with friends, we don’t need to pick a special restaurant because of me. And honestly, I’m glad that people want to eat healthy, but if you make your friends change their lives based on your diet that doesn’t make you healthy, it makes you selfish.
5. When do you eat?
I have consistently eaten on an intermittent fasting schedule since November 2011. I’m pretty consistent with the timing. Even when I’m traveling, I tend to eat my first meal around 1pm and my second around 8pm.
As I’ve said before, intermittent fasting isn’t a diet, it’s just an eating schedule. It’s pretty easy to stay on schedule. You’re probably aware of this even if you don’t do intermittent fasting, you already eat your meals around the same time each day, right?
What made the biggest difference for you?
Consistently doing the fundamentals has made the biggest difference for me. Becoming the type of person who doesn’t miss workouts and who eats well consistently. Becoming the type of person who builds a solid foundation before trying to do something crazy or intense. That’s made the biggest difference for me.
At some point you start to realize that they are called the fundamentals because they are fundamental to your success. You can’t get around them, and you don’t need to.
Teaching yourself to take action on the “boring” stuff instead of searching for another tactical solution or quick fix will allow you to make more progress than 99% of people.
6. What’s the stupidest thing you’ve done?
Too many too count, but here’s one that applies to health and fitness: I tried to run a marathon with no training.
I ran the first ten miles, walked one, then ran five more. On mile 17, both of my achilles tendons seized up and I could barely walk back to my car. I hobbled around for a week. It was terrible idea and goes completely against my Volume Before Intensity hypothesis.
Lesson learned: be bold, but build the foundation first.
7. What should I do with my life?
I have no idea. But I’ll tell you what you should do with the next 60 seconds.
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