Now that’s Spanish chick, French chick, Indian, and Black,

That’s fried chicken, curry chicken, damn, I’m gettin’ fat.

– Jay-Z (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

If you’ve never had abs, I have bad news for you.

You’re fatter than you think you are.

Don’t get mad at me.

This is a universal truth, it’s true for every single man or woman I’ve ever come across, myself included.

Societal standards are an interesting phenomenon.

With an American obesity rate of 40%, and a population where 70% of us are overweight, it’s rare to see someone who is genuinely, metabolically healthy.

The BMI gets a lot of flack, usually from people who say things like “but it doesn’t account for muscle”.

If you’ve ever found yourself saying this – here’s a question for you:

Have you been consistently strength training at least 3 times per week, using progressive overload, and pushing yourself as hard as you possibly can for at least 4-5 years?

That means no breaks.

No layoffs.

A real program, tracking everything, striving to get stronger every session.

If the answer is “no”, then you don’t have much muscle mass, and you can’t use the “muscle” excuse when it comes to BMI.

Sorry, I don’t make the rules…

This is one of those “hard truths” we all need to understand – myself included.

When I first got serious into fitness, I’d say things like “I have a lot of muscle under the fat” and “the BMI is a scam”.

The BMI chart said I needed to weigh 222 pounds at 6’8″ to be in the healthy range.

I thought that was crazy; I hadn’t weighed that little since I was a freshman in college.

Guess what?

The BMI chart was right.

I was wrong.

I only had about a year of real strength training experience at the time, and I hadn’t developed much muscle mass.

And when I got down to 222, I didn’t even see my abs… they were still covered by a layer of fat.

This is the reality you’re faced with when you get really real with yourself.

One of my current 1:1 clients started his program with me at 5’9″ and 185 pounds.

He was certain he just had to get to 165 to see his abs.

I knew the truth… but I didn’t want to make him feel bad.

He’s currently at 145 pounds… and they’re just now starting to come in.

His estimations were off by a solid 20-25 pounds…

(This also goes to show you just how light you’ll actually be when you see your abs – 5’9″ and 145 pounds sounds super small!)

I recently received an email from a woman who is 5’1″ and 165 pounds.

She had taken a body fat test and the test told her she was roughly 50% body fat.

She was upset by this, and asked me if I thought it was accurate.

Well… if you’re a woman who’s 5’1″, and you’re not an avid lifter with years of experience, the most muscle you’ll have on your frame is about 80-85 pounds.

So… yeah… that’s pretty accurate.

If you want to get to 25% body fat (the standard for leanness for women), you’d need to weigh roughly 105 pounds at 5’1″.

You’d need to drop 60 pounds to get there if you currently weigh 165…

That might sound “crazy”, but it just goes to show you how much body fat we actually have on our frames.

We just don’t even realize it because everyone falls into this trap.

If you don’t have a massive belly, nobody would ever think you’re “fat”.

When almost everyone has too much body fat, the truly lean people stick out like sore thumbs and everyone thinks they’re “too skinny”.

(I had this happen to me. When I first hit 10% body fat, I had friends and family members ask me if I was okay…. they thought I had cancer or something…)

Don’t shoot the messenger on this one.

If you want to see where you stand, get a body fat test.

I suggest using Spren (a free body fat testing app on iOS) or getting an actual DEXA scan.

See where you stack up.

Metabolic healthy is 20% body fat for men, and 25% body fat for women.

Anything lower than this is mainly for aesthetics.

If you want to see ‘abs’, men will need to get to at least 15% body fat (possibly lower).

Women will need to get to 20% body fat (possibly lower).

I don’t make the rules, those are the breaks.

The only way to truly reach your full potential is to get real with yourself, and understand how much work must be done.

But your metabolic health is worth it, every time.

I currently have a few spots open on my personal, 1:1 roster for coaching.

I team up closely with my 1:1 clients and we work together on an individualized approach for success.

Here’s an example from a recent 1:1 client who lost 68 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.

November-7-2025

N.W.A. Tip Of The Week

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