The answer is yes, you can drink and get jacked, but alcohol can definitely affect your gains. Obviously, it depends a lot on how much you drink. Someone who drinks 2 drinks a week can’t be compared to someone who drinks 3 drinks a day. I am not going to give you specific numbers because, once again, each person’s body reacts differently. Let’s rather talk about the effects of alcohol in general. First off, know that alcohol is a poison. I don’t want to make you paranoid, but that is a fact. I’m not saying you shouldn’t drink alcohol at all—you can drink alcohol now and then without “poisoning” yourself. I drink alcohol now and then; in fact, I’m actually a bit hungover as I’m writing this lol. Alcohol becomes a problem when it is consumed in high volumes and/or on a regular basis. Now, there are a ton of reasons why too much alcohol can make it harder for you to get jacked, but here are a few main ones: 1. Alcohol contains a lot of calories (a double vodka, excluding mix, contains roughly around 130 kcal). 2. Alcohol dehydrates you, which damages the muscle recovery process. 3. Alcohol causes hangovers, making it harder to exercise consistently and decreasing your energy within workouts. 4. Alcohol can interfere with the absorption of essential nutrients. 5. Alcohol can damage your sleep quality. 6. Alcohol can increase cortisol levels, leading to more stress. 7. Alcohol can decrease testosterone levels. I’m not trying to demonize alcohol, but these are the facts. Now, should you completely stop using alcohol? No, it’s not necessary. Just make sure you use it in a way that doesn’t prevent you from reaching your goals. Conclusion: You can totally get jacked and drink alcohol—just don’t drink too much of it, too often. Hope this helps some of you. Let me know if you have any questions or thoughts… All the best!

How Long Should You Actually Rest Between Sets? This is a question a lot of people ask, and the answer depends entirely on your goal. I train to build a strong, muscular physique, so let’s dive into what works best for that—I’ll briefly cover other goals too. If your main goal is to build muscle, here’s the bottom line: rest as long as you need to feel ready for the next set. For example, say you’re benching 180 lbs and get 10 reps on your first set. Ideally, you’ll rest long enough so you can hit at least 8 reps on your second set with the same weight or get 10 reps with slightly lighter weight. If you rush back in and can only crank out 5 reps, you’re not getting the most out of your sets. It’s normal for your muscles to fatigue during your workout, but it shouldn’t happen too fast. Based on experience, resting 3–5 minutes between sets is often the sweet spot for strength and muscle growth. Ultimately, listen to your body. If you still feel tired or out of breath, give it a bit longer. (Again, this is for those focused on gaining strength and muscle.) I used to do very high-volume workouts. I would superset almost every set and barely give myself time to rest. I made progress, but a lot slower than I could have if I’d done lower-volume workouts (fewer exercises and sets) with more rest. For reference, I used to do around 24–32 sets in a 75–90-minute workout; now I do around 15–20 sets in the same amount of time. This just works better for my goals (building a strong, muscular physique). That said, high-volume workouts have their place. If your goal is fat loss, high volume can be a great way to keep your heart rate up (essentially adding cardio) while also getting some solid weight training in. The conclusion here is that there’s no one-size-fits-all answer to how long you should rest between sets. Different goals require different approaches. If your goal is to build muscle and gain strength, I can tell you from personal experience and doing a ton of research that lower-volume workouts with 3–5 minutes of rest between sets is more than likely going to be best for you. Once again, don’t look at the time—pay attention to how you feel and how you’re performing.

Alright, let’s talk about nutrition. I’m sure a lot of you have heard phrases like, “eat healthy” or “if you want to build muscle, you need to eat correctly.” But what does “eating correctly” actually mean? And more importantly, how does it fit into your life as a busy guy who doesn’t want to give up everything you enjoy? Let’s skip the trendy diets and weird “rules” like “don’t eat after 8 pm” or “skip breakfast.” I’m not here to push a specific diet. What I’m going to do is share the basics backed by research—and what’s worked for me. First things first—define your goal. “Eating correctly” will look different if you’re a 22-year-old guy trying to build muscle compared to, say, a 40-year-old woman aiming to lose weight and improve overall fitness. There’s definitely some overlap, but there are some things that won’t apply to everyone. I’m gonna focus on what you should eat if you’re a young-ish guy who wants to build a muscular physique, but most of the things I’m going to talk about will apply to everyone. Let’s clear this up: when we say “junk food,” we’re talking about high-calorie, low-nutrient foods loaded with sugars, fats, and additives that give you minimal nutrition. Think candies, pastries, burgers, fries, sodas, chips—the stuff that tastes amazing but leaves you feeling sluggish. On the other hand, “healthy food” provides real fuel. These are whole foods that are rich in nutrients, keeping you mentally and physically on point. Here are some examples: - Fruits and Vegetables (fiber, vitamins, antioxidants) - Lean Proteins (chicken, fish, lean beef) - Whole Grains (quinoa, oats, brown rice) - Healthy Fats (nuts, seeds, olive oil, avocados) - Dairy (milk, yogurt) This is the first part of “eating correctly.” It’s not just about avoiding junk food to stay lean—it’s about your overall health and well-being. Eating mostly healthy foods gives your body the nutrients it needs, so you’ll feel better both mentally and physically. A good rule of thumb you can follow is the 80/20 rule. 80% healthy food and 20% junk food. Eat like this and you’ll be golden.

It honestly bothers me how many “fitness myths” are out there, especially the ones that keep people from reaching their goals. You’ve probably heard things like “carbs make you fat,” “training abs burns belly fat,” or “cold showers help build muscle.” Here’s a tip: question any fitness “hack” or “trick” you hear, and focus on the basics. Consistency beats gimmicks every time. So let’s break down three of the biggest myths and set the record straight. Myth 1: “Carbs Make You Fat” Let’s clear this up: carbs don’t make you fat. Eating too many calories does. Carbs are actually essential if your goal is to build muscle—they provide quick energy and can support muscle growth. Sure, you could live without carbs, but for most guys aiming to get jacked, a balanced intake of carbs will help fuel your workouts and speed up recovery. Myth 2: “Cold Showers Are Good for Recovery” This one gets twisted a lot. While cold showers might be good for recovery in some ways, they’re not great if muscle growth is your goal. Here’s why: after a workout, your muscles are inflamed (which is actually a good thing for growth). Cold water reduces that inflammation, which can actually slow down the muscle-building process. So, skip the cold shower post-workout if you’re focused on gains. Myth 3: “No Days Off, I’ll Rest When I Die” We get it—you wanna get Jacked ASAP. But training nonstop with zero rest days is not helping your gains. Muscle growth happens when you’re resting, not when you’re grinding 24/7. And here’s another tip: prioritize good sleep. Sleep is where your body does most of its recovery. If your sleep quality is trash, it’ll hold back your progress. So, make sure you’re resting just as hard as you’re training. I hope this cleared out a few things for you all. Building your dream physique doesn’t have to be complicated. Stick to the basics: train consistently, eat well, get solid sleep, and repeat. Building your dream physique is more doable than you think—just cut out the noise that makes it seem impossible.

I've been thinking about this a lot lately. It’s not like building muscle is some crazy science experiment. It’s also not because there’s a lack of info out there (if anything, there’s too much). So what gives? Here’s what I think are the biggest reasons people end up giving up on their fitness goals: Impatience Honestly, we live in a time where everything’s instant—food, streaming, shopping. So when we don’t see results fast, we bail. I get it; it’s tough to stay motivated when progress feels slow. But here’s the truth: real change doesn’t happen overnight. Even if you’re not seeing major progress right now, remind yourself that if you quit now, you’re guaranteeing failure. Stick with it. Your future self will be grateful you did. Inconsistency A lot of people only hit the gym when they feel motivated. Motivation’s great, but it’s fickle. Discipline is what keeps you going, even when you’re not “feeling it.” Motivation is just a bonus. Don’t wait for the “perfect” moment—get in there consistently, and let the routine take over. Information Overload This is a big one. Most people aren’t lacking information—they’re drowning in it. Too much information leads to analysis paralysis. My advice? Pick one or two reliable sources and shut out the noise. If you’re constantly second-guessing, you’ll end up going nowhere fast. At the end of the day, it’s all about mindset. The “how” is out there, but without a strong mentality, it won’t matter. Make a commitment to show up for yourself, every single day. Get relentless about taking action, and watch how things change. I hope this resonates with some of you. Let me know if you’ve got questions or if this hit home