Sticking to the basics with consistency delivers the best results
In today's fitness world, it's easy to get distracted by influencer physiques and so-called “fake natty” standards on the internet. Try not to compare yourself to them. Human potential is far greater than most people realize, and with enough time and consistency, you can build a better physique than you currently think is possible.
If you need a mental push, try watching Bleed For This. It's a strong reminder of what discipline and resilience really look like.
At least once in your lifting journey, aim for a truly stage-ready cut , but only after you've built serious strength. A solid benchmark for that would be:
If you're a beginner, your main priority should be compound movements. Spend at least the first half of your workout on them, and place heavy emphasis on proper form and technique. Strength built poorly doesn't last.
Implementation > Knowledge. The person who keeps showing up and applying what they know will always progress faster than someone stuck endlessly consuming information without action.
If you're an intermediate or advanced lifter, you already have a decent understanding of exercises and training principles.
The most important decision at this stage is choosing a workout split you can follow religiously , for weeks, months, or even years , regardless of work, college, or life in general. The split doesn't need to be scientifically perfect; it just needs to work for you.
Start by deciding how many days per week you can realistically train. The following splits are practical and scientifically sound for most people:
Strength-focused days and volume-focused days should be kept separate. You can't push maximal intensity every single session if you're genuinely training hard. Proper structure is what allows long-term progress without burnout.
Once your split is set, decide what your primary focus is:
If you're already an intermediate or advanced lifter, let's be honest , you know what needs to be done in the gym.
On days when motivation is low, just show up. Do your top two favorite exercises for that muscle group. After that, you can either continue or leave. There's no such thing as a bad workout. A bad workout is the one you didn't even attempt.
Every meal should contain a decent amount of protein.
Ideally, your protein should come from high-quality sources such as meat, seafood, or eggs. If you're vegetarian, dairy can help, but you'll likely need whey protein supplementation due to limited high-quality protein options.
Many dairy products also contain significant fat, which may not be ideal if you're cutting or trying to maximize performance.
When it comes to carbohydrates, try to center most of your carb intake around your workouts. If you train in the morning, a higher-carb dinner the night before can help fuel your session.
Most people also tend to cheat later in the day, so placing carbs in the evening can help with diet adherence , especially if you train in the evening.
You should also understand how your body performs on low-carb intake. A good resource for this is the book “The Art and Science of Low Carbohydrate Performance”.
Your body should be metabolically flexible , capable of switching between fat and glucose for fuel. This flexibility develops when most of your diet consists of clean, whole foods and insulin sensitivity is high.
When it comes to fats, prioritize quality sources. Ghee and butter (saturated fats) can be beneficial. Many people rely on nuts and seeds, which primarily contain unsaturated fats.
Saturated fat plays a direct role in cholesterol production, and cholesterol is closely linked to testosterone levels. You can research this topic further if you want deeper insight.
If cholesterol levels are high, don't immediately focus on suppressing them. Instead, understand why they're elevated. Cholesterol is one of the body's most powerful antioxidants, and fixing root causes matters more than chasing numbers.
Supplements are optional, not mandatory.
Whey protein can help if you struggle to meet daily protein requirements.
Get your Vitamin D3 levels checked. Supplement only if they are low.
Creatine is effective, but only once muscle saturation is achieved. This requires consistent daily intake over time. A common guideline is around 0.1 × bodyweight (kg) per day.
ZMA can help if your body is under heavy stress, as zinc, magnesium, and B6 deplete faster under stress. Try to get these nutrients from food first and supplement only if needed.
Stay patient with the process. Consistency always wins. Push yourself daily, trust the process, and the results will come.