I had a dream I could lift my way to heaven,

When I awoke I spent that on some protein.

– Kanye (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

Last week, I came across this post from Dean Turner on X:

Of course, the replies were full of people calling him a moron and arguing their points.

Just another day on the internet…

Being the pot-stirrer I am, I screenshotted this post and put it on Facebook.

I figured this was a teachable moment.

For decades we have heard “The BMI Scale is trash because it doesn’t account for muscle mass.”

Because of this, many people completely disregard it when their BMI score puts them in the overweight or obese category.

Even some doctors do this.

But what is the actual truth here?

Is the BMI useful?

Or useless?

Should we pay attention to it at all?

Are there certain people who can ignore it?

Let’s dive in…

The BMI scale is simply a ratio of your height to your weight that gives you an approximation of how much body fat you have.

You can see how that has the potential to be problematic.

200 pounds might be someone who has 180 pounds of fat-free mass (muscle, bone, tendon, ligament, organ, etc) and is 10% body fat.

200 pounds also might be someone who has 100 pounds of fat-free mass and is 50% body fat.

So, which one is it?

How can you tell if the BMI is a useful metric for you?

How do you know if you have enough muscle mass to have “permission” to disregard the BMI?

Here’s a check list for you if you’re wondering:

Have you been lifting weights consistently at least 3 times per week (more is better) for at least 3 years without taking a significant break (longer than 1 week)?
Have you used a dedicated training program that hits all major muscle groups in an intelligent manner for those 3+ years you have been consistent?
Have you been tracking every set, rep, and weight, and using a proper progression model to ensure you are getting stronger over time?
Have you pushed every single set to failure, or within 1-2 repetitions of failure for those 3+ years?
Have you eaten (at least) 1 gram of protein per pound of your goal bodyweight every day for those 3+ years?

IF you answered a resounding “YES” to ALL 5 of the questions above… the BMI might not be useful for you.

Notice I said “might”.

It’s still not a guarantee.

It probably still requires going through actual bulking and cutting cycles – at least 2-3 of them – to build appreciable muscle mass to render the BMI useless.

Take me for example.

I’m 6’8″.

In 2011, I got really into fitness, and I weighed 300 pounds at the time.

I was often told “you carry your weight well” and “you have a lot of muscle under the fat, I can tell”, and I believed it (it was comforting!)

I started religiously lifting weights with all the parameters you see above, and got into a solid calorie deficit.

2 years later, I was 6’8″, 207 pounds and I could deadlift 500 and squat 330.

The funny thing was… when I weighed 300 pounds, I would look at a BMI scale and it would say I needed to weigh about 223 to be in the healthy range.

I would say things like “what a joke, I would be skin and bones” and “the BMI is a scam”!

Guess what?

It was right.

It wasn’t until I was down to around 223 that I could actually look at myself in the mirror and say “Hey, I look pretty lean and healthy!”

The BMI was right on the money.

Also, I didn’t have nearly as much muscle mass as I thought I did.

And why should I?

I had just started lifting the right way.

And that phrase – the right way – is extremely important here.

Now, in 2026 after 15 years of following every checklist above, yes, the BMI is now useless for me.

I start to see my abs around 235 – that’s about 15-16% body fat for me, very healthy.

But it took me 15 years of grinding hard to get to that point…

PLEASE LISTEN TO THIS – IT IS NOT ENOUGH TO “LIFT WEIGHTS”.

You have to lift weights with a gameplan.

With intention.

Tracking workouts.

Being ruthlessly consistent.

Showing unrelenting intensity.

If the person next to you at the gym doesn’t think you’re some sort of a psychotic lunatic when you lift, you’re not lifting hard enough to gain muscle.

Now, is there anyone this checklist doesn’t apply to?

Anyone who can read this newsletter and say, “Sorry, Coach J, but you’re full of shit, I don’t check that list off, and I have a lot of muscle, the BMI is useless for me”?

Actually, yes.

One, last question: Did your Dad play in the NFL?

No?

Oh, okay, then never mind, it’s not you (lol).

By that, I mean S-tier genetics are the only way you’d have a lot of muscle mass on your frame without nailing every item on the checklist above.

If your parents are genetic, muscular freaks, they played in the NFL, they’re Ronnie Coleman sized bodybuilders, etc – then okay.

Maybe you’re just naturally that muscular.

It’s rare, but it does actually happen.

But you know what?

If that was you, you’d already know it.

So, it’s kind of a moot point anyways, you know?

Don’t hate the messenger… just laying it out giving you the honest truth on an often misunderstood fitness metric.

I’ve been coaching men and women in 1:1, personalized protocols since 2013.

Here’s an example from Tres – he lost 30 pounds in my program and now has a 6 pack at the age of 49:

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.

July-31-2026

N.W.A. Tip Of The Week

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