I believe people get in their own way more than anyone, or anything else will. I like to challenge people to get out of their own way, so they can have the life they’ve always wanted. In order for this to happen as soon as possible, they need speed. I define speed as partaking in activities that will directly help them build momentum to reach whatever destination they want to reach. The issue is that people want to live a life of leisure, be labeled as cool by their peers, or simply don’t want to put forth the effort. If you’ve followed my content, you understand I usually don’t get caught up in the end result of where someone wants to go. I just want people to behave in such a way that aligns with their goals. If you’re happy chilling out and not getting a whole lot done, I’m not mad at you. I wish I had that DNA in me. But, if your life isn’t where you want it to be, and you’re complaining about the fact your life isn’t where you want it to be, read the next sentence. In all aspects of your life, I strongly suggest filtering who you do and do not surround yourself with, what activities you do and do not partake in, and the types of conversations you do and do not have with yourself, because those factors will determine whether you reach your goals in 30 years, 3 years, 3 months, or not at all.
I originally got into fitness as a result of playing sports growing up. I enjoy physical activity, and that’s the catalyst for me doing what I do now. There is more to the equation of fitness than just the physical. I talk about mental fitness/motivation/discipline in a good chunk of my posts, but today is about nutrition.
Let’s take a step back and take a look at the last 3-4 years for me. Although I’ve learned a lot about the training itself, my training hasn’t changed a whole lot. I’ve always taken workouts seriously, I’ve always appreciated the healthy body I have, and I’ve always been hungry to learn. The only major difference over the last few years is my approach to nutrition. The reason I went from 146 pounds to 220 pounds is that I prioritized nutrition and workouts at the same level. I made eating a priority. It wasn’t 75 percent training/25 percent nutrition. It was 100 percent training/100 percent nutrition. Regardless of your goals, if you don’t pay attention to what you consume, your progress will be slowed down. If you aren’t sure about the tactics to execute this, check out my other posts, and stay tuned for more content!
In the demographic of young people, people worry about things that don’t matter. I characterize ‘things that don’t matter’ as situations you can’t control. This isn’t an excuse for you to avoid responsibility and say, “Josh said it’s all good man.” If you had a bad workout, and you know you slept 2 hours last night, ate crap food, was thinking about your crush from middle school during the workout, and scrolled more on Instagram than actually working out, you need to sleep in the bed you made. That’s on you. You don’t get off the hook for that. I like you too much to tell you, “love yourself, it’s okay”. Nope, if you came up short, you came up short.
However, there are times when you do everything right with your nutrition, sleep, and mindset, but things just don’t go well. Weight feels heavier than normal. You lost a rep or two on each set. Now the workout is over. You’re upset. You thought you did everything right. Good job Thomas, you did everything right. You built a habit that’ll help you look and feel better in the long run, but it wasn’t the workout you wanted to have. You have two options (really only one option if you’re a winner). You can dwell on the below average experience. Or, you can stick to your good habits, show up tomorrow ready to improve, and ultimately win.
One of the most important nutrients in building a strong, efficient body is protein. We understand that. If you are someone that does some type of physical activity, you are slightly tearing your muscle fibers with every action you make. That’s why sleep and protein matter. By sleeping and by eating protein, you are able to heal your broken down tissue, and build new tissue (AKA building muscle).
With that said, how much protein do you need? I prefer to see athletes or weightlifters eat 1 gram of protein per pound of body weight. 215 pounds=215 grams of protein every day. However, since this is the Skinny To Sexy series, you may be filling up too quickly on protein, leading to not enough food being consumed over a long period of time. What I would do if I were you, is bump your protein down to .75 grams per pound of body weight, but increase your carbohydrate intake. 215 pounds= 161 grams of protein. With carbs (pasta, rice, beans) being easier to eat in large quantities compared to protein, you’ll be able to eat more food in the long run, which means you’ll finally start filling out t-shirts.
Keep in mind, my demographic is skinny guys that want to build a bunch of muscle. They want to create a presence physically. What I tried figuring out as a newbie to fitness was what matters, how much does that matter, and what doesn’t matter. I’ve used trial and error in my own experiences to help people like yourself. At this point, here’s one thing I know. You need to have thick traps to look like a beast. Think about pro wrestlers, football players, or the Hulk. They all are typically freakish looking. The common denominator? They all have massive traps. If you aren’t prioritizing your traps training, and you aren’t afraid of not having a neck, dedicate a month to running a traps specialization program. Stay tuned, and maybe I’ll make a traps specialization program. 😉
I now have written about 60 blog posts and posted about 50 times on Instagram (@joshvagofitness) in the last two months. I have and will provide a slew of information for you guys, and I love you for following me, but I don’t want you to forget something. No matter how much advice I give to you, you still need to do the work. I can’t workout for you. I can’t eat the food for you. I can’t give you the physique of your dreams as if it was a Lamborghini. But the good news is, this is totally within your control. You don’t need to hit the lottery to be able to hustle. I’ll gladly guide you, if you’re willing to do the work.
“I can’t eat enough to build muscle” “I can’t gain weight” “I don’t know how to eat more food”
I get it. I’m empathetic to wear the skinny guys are coming from. Over the next few weeks and months, I’ll be storytelling how I went from 146 pounds to weighing in at 215 pounds this morning. Here’s one of the ways I shoved more food down my throat over a 24 hour period.
Use bigger bowls. Use bigger plates. Use bigger cups. Fill these up. The whole thing. Use a bowl that you would use for popcorn, and fill it to the top with some meat, rice or pasta, beans, and cheese. Instead of a typical 16 ounce glass of milk, use a 24 ounce glass, then a 32 ounce glass. Before you know it, you’ve doubled the amount of food you’re consuming. Try this out and come back to me in 8 weeks when you’re 8 pounds heavier.
Guys, if you want to build muscle, you need to be taking in more calories than you use each day. Without giving you a bunch of science that will only boost my ego and won’t help anyone, here’s some practical advice. If you’re a skinny guy, you have consistently burned more energy (calories/food) than consumed energy (calories/food) over a long period of time. To build a substantial amount of muscle mass, you need to reverse this. You reverse this in two ways: eat more, and workout less. Your 3 hour lifting sessions aren’t helping you. You’re using too much energy. You can do your 3 hour workouts if you want, but to insure you’re consuming more calories than burning calories, be prepared to eat 5,000+ calories every day. Instead, keep your lifting sessions to 3-4 times each week, and no longer than an hour a piece.
My target market for my online personal training business has always been skinny guys that want to build muscle. 4 years ago, I was a 146 pound basketball player at 5’9. There were inches between my noodle arms and my t-shirt sleeves. I knew once my career was over, I wanted to build a bunch of muscle without using steroids. So, I locked myself in a gym since then, figuring out what works and what doesn’t. I’ve tried many diets, tricks, and watched every YouTube video about building muscle. I’ve learned a ton. After a bunch of trial an error, I went from 146 pounds to 220 pounds. That’s one of the reasons why I became a personal trainer. I want to pass on what I’ve learned to you, so you don’t have to spend your greatest asset, your time, on doing things that don’t work optimally. Check me out on Instagram (joshvagofitness), where I am posting every day, some funny, some informative, and usually both. I invite you to partake in the journey of Josh Vago Fitness going from just an idea in a dorm room, to a 6 figure online fitness business. If you know someone that could use my motivational, practical advice, let them know about JVF. Let’s do this together!
Go through this cycle 8-10 times without resting in between exercises to blast all parts of your legs. 12 reps on everything! Only have some dumbbells? No problem.
- DB Calf Raises
- DB Goblet Squat
- DB Stiff Legged Deadlift
- DB Lunges