Training principles and nutriton science are well established and commonly understood by most. Thats why we talk about the same high impact action in our content, and why we work more on helping guys integrate what works into their lives, rather than trying to reinvent the wheel. If you want to a tried, tested, and scientific plan that gets results, then keep reading…

If you’re using IKEA style instructions to assemble your health and fitness, then there is a good chance you’re going to miss a step, lose a piece, or get frustrated with the process.

We advise you do this instead…

Showing up to the gym is often difficult, but it’s what you do when you get there that matters most.

There is a hierarchy of needs in training, nutrition, and physique change. Focusing on one at the cost of the other violates the hierarchy and leads to poor outcomes.

I don’t buy the narrative of yoyo dieting as I feel it encourages guys to avoid failure, which limits their number of tries. If you follow a way of eating, gain weight and lose weight, feel frustrated that you couldn’t maintain the loss, then it is not the diet. The diet doesn’t have any morality (mostly), it’s our interpretation of the story.

Keeping a food journal is a fantastic way to draw attention to what, how, when, and how much food you are eating and is a key tool in making health, fitness, and physique changes. If you’re going to use this tool then it is essential you avoid making the most common mistake I see guys make.

When it comes to training and nutrition, particularly when physique change is the goal, variety is low on the priorities list because for many reasons. Such as…

People will tell you that you’re doing too much, that you’re overdoing it and that it’s not healthy to do X. Until you win. Then they change their tune. They say they’re proud of you, that they always knew you could do it, that you inspire them to be better and to take on their own challenges. They want to do what you’ve done.

Humans tend to follow the path of least effort. By making healthy behavior the default, you stack the odds in your favor, as you are less likely to opt out of something if it is easy, even if you don’t want to do it.

The Tour De France Documentary on Netflix can teach us a lot about how to be successful in our own health, fitness, and physique goals. here are my top 5 lessons from the series.

One of the biggest hold up’s guys have before they join builtxyou is the idea that “now isn’t the best time”. We get it, it’s likely that we could all think of a window of time when it’s best to go on vacation, best to start a new job, best to ask for a raise, or best to buy a new car. This framework serves us well in many walks of life but it doesn’t serve us in our pursuit of health and fitness and here’s why…

Restriction is a tool that is used to great effect by many guys trying to improve their health, fitness, and physique. But will it work for you?

Is it the calories from the booze you’re choosing…or is it the other decisions you make when you’re buzzed that cause you to struggle?

Temperance is about tolerating the discomfort of delayed gratification while we continue to work hard toward our goals. This is what it takes to achieve your health, fitness, and physique goals.