SQUATS!
How low can you go?
Bent over row…
It’s all a brotha knows.
– Chuck D (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
Here’s a comparison picture of me at the age of 30 v me at the age of 44:
On the left, I weigh 280 pounds and I’m about 35% body fat.
On the right, I weigh 225 pounds and I’m about 11% body fat.
Obviously, this is a long term progress picture.
BUT if I wanted to to from the guy on the left to the guy on the right as quickly as I possibly could, here are the 14 things I would do.
1. Start eating 225 grams of protein per day.
That’s my goal weight in pounds. Protein reduces hunger, builds muscle, and boosts your metabolism. Eat animal protein, dairy, and whey shakes. No excuses. You will build muscle and recover from workouts quickly.
2. Eat 2800 calories per day.
That’s 10x my bodyweight in pounds. I would adjust this number downwards as I lose weight. Track closely, every lick/bite/taste. Do not cheat. Do not take days off. Make this happen. You will lose 1-3 pounds of body fat per week.
3. Plan my meals a day in advance, minimum.
Never go to bed without having a gameplan for the next day, at least. This includes weekends. Having a plan reduces your chances of messing up. Never go into a situation unprepared.
4. Embrace sobriety and eliminate alcohol.
You can’t get into great shape getting hammered every weekend. It bloats you, it makes you gain weight, it ruins your sleep, it wrecks your recovery. Time to skip it until you’ve reached your goals.
5. Lift weights 3-4 times per week religiously.
Train your whole body. Pushes, pulls, squats, and hip hinges. Record all of your workouts. Repeat them week to week. Improve your performance. Show perfect form. Push each set to total failure.
6. Get an hour of walking in every day.
Get a desk treadmill if you have to. Split up your walks if you have to. Do whatever you have to do, but you need to walk more. 2k steps per day while you spend 10 hours in front of the computer working isn’t enough. Make it happen.
7. Take creatine every day (10 g).
Creatine should be in the water supply. There are no downsides, only upsides. Bone density. Muscle gain. Cognitive improvements. Tendon, joint, and ligament health. 5 g is probably enough, but it’s cheap – aim for 10 g just to be sure.
8. Focus on high quality, ample sleep.
You need proper rest and recovery. Lights off by 10 pm. Turn off all phones and electronics at least an hour prior to bed. Take some glycine to enhance your sleep. Black out curtains, sleep mask, and ear plugs help tremendously.
9. Practice Uniform Eating.
Find meals that hit the “Trifecta”:
Healthy (hits your numbers) Tasty (you enjoy it) Repeatable (you don’t get tired of it)
Eat these meals on rotation every single day. This automates your fat loss and makes everything a million times easier.
10. Dine out 1 meal per week, maximum.
No more getting take out for lunch each day. Pack your lunch for work and eat it. Avoid getting carry out on the way home. Have healthy, tasty meals at home you can make quickly. Learn how to cook, just a little bit.
11. Weigh yourself daily; only look at weekly averages.
Your scale weight will bounce around in a 3-5 pound range. Don’t stress it. Take your scale weight each day, but only compare your weekly averages to each other. This will take the ‘blips’ out of the equation.
12. Take body measurements weekly.
There will be some weeks you don’t lose on the scale. But what does the tape measure say? Are your biceps increasing? Is your waist decreasing? Are you making progress, even if the scale is being annoying? Measurements tell the whole story.
13. Take progress pictures once every 3 months.
Progress doesn’t happen overnight. But every 3 months, take a picture in the same lighting and conditions. You should see progress; this is very motivating and will keep you hungry for more.
Most importantly:
14. Change your identity and commit to this for ONE, FULL YEAR.
Stop being the person who gives up every time life gets busy. You can find an hour to lift. You can go to the grocer and keep healthy meals stocked up. You can make better choices and become a different person this year.
BUT YOU HAVE TO BELIEVE YOU CAN DO IT.
Stop waffling and get focused – 2026 is your year.
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.
More AF Content From Around the Web:
Not sure who needs to hear this but just because your “numbers are good” at 40, if you don’t exercise and you are obese, it WILL catch up to you soon enough.
It’s just a matter of time.
I hope you enjoyed this edition of the Anyman Fitness N.W.A. Newsletter.
I’ll be back next week.
Hope you have a wonderful weekend.
Best, Coach J
Anyman Fitness
Read the N.W.A. Newsletter Archives
Client Testimonials and Results
This was such a cool collab… (NSFW – lyrics)