These are the results of a thousand goblet squats,

Bro, we’re losing him – check his pulse!

– Eminem (probably)

If you wish, you can grab the N.W.A. Newsletter Playlist on Spotify here, all of the songs that have been featured in the newsletter are on the playlist.

Happy Friday, Coach J here from Anyman Fitness – and welcome to the latest edition of The N.W.A. Newsletter.

Each week with the N.W.A. Newsletter, I give you the best Nutrition, Weightlifting, and/or Attitude advice for you to start to use in your life today.

Tens of thousands of people have used this exact newsletter to gain muscle, lose fat, and become a better version of themselves…

Without any further ado, let’s get started..

N.W.A. Tip Of The Week

The “Diet Debates” have been raging for the last 50 years.

In the 80’s, the cause of obesity was saturated fat.

We all hammered low-fat, high-carb foods – bagels and pretzels and bread – and avoided butter and full fat milk.

And we just got fatter.

In the early 2000’s, the cause of obesity was modern foods.

We all needed to “eat like a caveman”.

We turned to huge doses of meat, nuts, and a few “tubers” to round out our diets.

We also avoided gluten like the plague.

And we just got fatter.

Around 2005, carbohydrates became Public Enemy #1.

Carbs made us fat, we were SURE of it.

It was all those sugar lobbyists who were in bed with the Department of Health, advocating for 10 servings of grain per day.

We need to avoid all carbs – they cause cancer and inflammation and make it impossible to lose weight!

And we just got fatter.

We’ve seen Keto. We’ve seen Carnivore. We’ve even seen “The Sugar Diet”.

‘Round and ’round we go…

I find it hilarious that the rise of GLP-1’s have finally started making a dent in the obesity rates in America.

In 2025, obesity rates actually went down for the first time in eons.

Did we finally figure out what the cause of obesity is?

Nah, people are actually eating LESS CALORIES, and wouldn’t you know it.

Fat loss is the result.

Doesn’t matter if it’s carbs or fats or processed foods.

Too many calories = gaining weight.

A calorie deficit = losing weight.

No matter how you slice and dice it, there are exactly 3 components that make up every successful diet ever made.

When you stick to these 3, simple characteristics, dieting makes much more sense as a result.

#1 – Eat real food, and make your meals at home.

Try to avoid boxes and bags.

Go to the grocery store and buy healthy, whole foods.

Dining out makes it extremely difficult to keep your calories in check.

Eating out should be reserved for 1-2 meals per week, maximum.

Learn to cook simple, basic meals.

If you follow me, you know I’m a fan of beef and rice.

It’s a great blend of protein, carbs, and fat.

Tastes great, and there’s a million ways to dress it up to make it appealing.

#2 – Don’t drink your calories.

Simple as.

Liquid calories are a huge cause of obesity.

Avoid sodas and “coffees” loaded with cream and sugar.

Yes, this means to avoid (or at least limit) alcohol as well.

Liquid calories and fat loss do not mix well.

#3 – Don’t snack.

3 squares per day, baby.

You ever see those memes online that shows a bunch of people in 1970, lean and in shape, and it says “What happened?”

My honest take?

It’s not seed oils or chemicals in our food.

It’s the fact that back then, you ate 3 square meals per day, you mostly ate at home, and you didn’t snack between meals.

Mom would tell you “You’ll ruin your dinner” if you asked for a snack.

Or at the most, you’d be given a piece of fruit.

Combine this with waaaaaay more desk jobs and less physical activity and labor, and boom, you have a massive rise in obesity.

Essentially, once you’re sure you’re in a calorie deficit and you’re eating adequate protein, the rest of your diet comes down to personal preference.

Because as always, the best diet is always the one you can stick to long term.

But if you’re pondering what the “best” diet is, always start with The Big 3.

Make your meals at home.

Don’t drink your calories.

And don’t snack.

That’s always the best place to start.

1:1 coaching spots for 2026 are filling up quickly.

If you’re serious about nabbing one, I’d recommend applying for a spot here soon…

Here’s an example from a recent 1:1 client who lost 53 pounds in my program:

To learn more about this unique, “All In” experience, tap here and fill out this quick form – it will go directly to my email inbox.

Looking forward to speaking with you.

February-5-2026

N.W.A. Tip Of The Week

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