These are the results of a thousand bodyweight squats,

A neck with bolts,

Bro we’re losing him, check his pulse!

– Em (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

A few weeks ago, my buddy Manny who runs Well Built Style, tweeted this out:

Of course, lots of people disagreed with him.

Most of them said things like “that’s not 20% body fat, that’s more like 13% body fat”.

Or “no way, I’m 20% body fat and I don’t look like those guys!”

Etc, etc…

A few things here…

Yes, Chris Pratt (and whoever that dude on the right is) are both right around 20% body fat.

Please note Manny said “DEXA” 20%.

A DEXA 20% is MUCH different than a “Withings Scale 20%” – and it’s also much more accurate.

Most body fat percentage estimators vastly underestimate how much body fat you have.

A DEXA will humble you like you wouldn’t believe.

(They are very expensive, though – if you want to get a DEXA quality body fat % reading, get the Spren app in the iOS store and give it a whirl.)

There is one big key to why these 2 guys look great at 20% body fat.

They have a lot of muscle mass.

I would bet my house Chris Pratt used PED’s after his Parks & Rec days to transform his body for the Jurassic Park series and Captain America.

He obviously spends a lot of time in the gym as well.

Both of these guys do.

When you have a lot of muscle mass, 20% body fat is a great look for men.

It’s “lean and healthy” without being shredded.

But when you don’t have a lot of muscle mass, 20% body fat… well… doesn’t look so great.

You’ll likely look skinny fat at that body fat percentage.

It’s the muscle mass that will allow your shoulders and chest to stick out further than your gut (this is called your “drop” and I talk about it here).

20% body fat is the baseline goal for a man.

I tell every client this; you want to follow your diet religiously until you hit 20% body fat, at least.

(Before you ask, for women, it’s more like 30% body fat.)

These metrics will enable you to give you a good baseline for health.

All of your biomarkers should be in the healthy range at this body fat level.

Your A1C, fasting blood glucose, resting heart rate, blood pressure, etc will all be solid at 20% body fat for men, and 30% body fat for women.

If you’d like to get leaner than this, the only real benefit is for aesthetics.

With one caveat – if you want to do an actual bulk and eat in a surplus, you want to get to 15% for men and 25% for women, at least.

Eating in a surplus can cause a bit of fat gain, and getting a bit lower makes sense so you don’t end up in the unhealthy range.

The good news is getting to these body fat percentages isn’t overly difficult.

Anyone with an average amount of discipline can do it.

Getting to 10% body fat is enormously challenging.

But 20% should be a breeze for you, comparatively speaking.

Once you get there, it’s up to you to decide if you want to keep going…

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.

June-26-2026

N.W.A. Tip Of The Week

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