Hi, kids!
Do you like bench press?
Do you want to see me stick 25 pound dumbbells in each one of my eyelids?
– 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
In the 14 years I’ve been in the fitness industry, I’ve seen a lot of trends come and go.
From fasting to increase growth hormone…
To “eat like a caveman” Paleo trends…
To gluten-free for everyone…
I’ve been around long enough to see the pendulum swing one way… and then swing all the way back in the other direction.
In 2013 when I started the biz, minimalist training was all the rage.
Just do 2 sets of 4-5 exercises, and get huge.
At least that’s what they told us.
By 2020, that had flipped, and everyone was “volume-maxing”.
It went from minimum effective dose to maximum tolerable dose – that’s what was en vogue at the time.
And now, in 2026, whataya know?
Minimalist training is back.
Everyone’s trying to do Mike Mentzer impressions online, only doing a few sets per workout again.
Coaches like me just roll their eyes and say, “Oh really? This again? Lmao…”
Now, the one big “oh damn” moment came a few years ago when GLP’s were first introduced.
“Everyone just wants to take a magic pill” took on a new meaning when everyone did, in fact, have a magic pill (or injection).
But what if you don’t want to take a GLP?
I have nothing against them.
For many, they are life changing.
But I don’t think you should try them unless you have tried everything else first.
I had that discussion with a 1:1 client just last week.
In the past, he had lost 40 pounds working with me.
Then, he essentially just stopped working the program and gained it back.
He asked me if he should consider a GLP.
I told him no. Not at all.
He PROVED he could do it, and for 9 months, he killed it.
He wasn’t hungry, he was full of energy, and he felt great the entire time (we track those metrics closely).
He just forgot one, simple thing.
This shit is forever.
It’s not for a day, a month, or even a year.
It’s forever.
The way you eat while you diet is the way you need to eat forever.
The only difference is a few hundred extra calories.
That is such a hard concept to grasp mentally.
We are so used to being goal driven.
Winning at fitness requires you to be process driven – it is ALL about the process.
Even if you accomplish your goal, you will need to immediately set a new one and tinker with the process, or you will lose it all.
There’s no way around it.
To succeed in nutrition, you need to follow the rules of “Nature’s GLP”.
This is true whether you take an actual GLP or not.
Before you could just take a shot, guys like me would help you set up an optimal diet.
A diet that not only produced the desired fat loss result, but also reduced your hunger and allowed a steady energy supply without lulls or dips.
In order to reduce hunger and improve your energy naturally, you need to find a rhythm that works for you and stick to it like glue.
You need a modest calorie deficit.
Around 400-600 calories.
No starving yourself – you need to be fed and nourished.
You need high protein.
Protein fills you up, helps you maintain muscle, and boosts your metabolism.
Dieting without eating high protein is like dieting on hard mode.
You need to eat 3 meals per day, at least.
Yikes… notice I said 3, not 2.
Yeah… I have changed my opinion big time on this.
I used to fast daily (16/8 style) and I recommended it to lots of my clients early in my career.
It took a lot of personal experience and hands on coaching to realize most people do better with a steady supply of nutrition throughout the day, and not going a long time between meals.
You need to eat at the same times each day.
Breakfast, lunch, and dinner tends to work great.
7-8 am, 11-12 pm, and 5-6 pm if you can hack it.
That flows nicely with most people’s daily schedules, and your body will thank you for it.
You need to eat roughly the same number of calories and same amount of each macronutrient at the same time each day.
That is the REAL kicker.
If you have everything consistent day in and day out – calories, macros, size of meals, macronutrient composition – hunger becomes reduced over time and energy levels quickly stabilize.
It’s really cool to see it in real life.
When I set up a client’s nutritional program, I optimize everything.
And they begin.
We track hunger closely.
Usually right off the bat, they feel great, are full of energy, and aren’t hungry.
But sometimes they tell me in Week 1 they’re really feeling it, hunger wise.
I tell them to trust the process, stay hydrated, eat some extra veggies, and give it a few more weeks.
By Week 2, hunger and energy levels are improving.
By Week 3, hunger has vanished and energy levels are exploding.
That shit is “Nature’s GLP”.
The human body loves predicability and rhythm.
It loves when you eat around the same things in the same amounts at the same time each day.
And when you do those things, you’re rewarded.
You feel great.
You aren’t hungry.
You have lots of energy.
The funniest part of this is when a client breaks protocol and “cheats” on their diet, universally their hunger levels go into overdrive and shoot up every single time.
Read that again!
When they cheat and eat MORE, they get hungrier and have LESS energy!
It’s wild.
The human body so craves its rhythm that when it gets thrown out of rhythm, it responds by making you feel worse.
Even if it means you are actually eating more.
Sometimes some anonymous internet jerk will say something to me like,
“Dur dur dur, you’re a fitness coach, you make money by telling people to eat less, dur dur durrrrr.”
Good one.
Yeah, bro, that’s all I do.
You really got me there.
What I actually do nutritionally is set up a diet for you in such a way that you won’t even know you’re dieting.
And that’s the whole goal.
So that “dieting” just feels like you’re going about your day, doing your thing.
That’s what sustainability is all about.
If you’ve been struggling to reach your fitness goals for years, why haven’t you joined my team yet?
Brian took the plunge… he dropped 60 pounds and his wife dropped 30.
I have some spots open on my 1:1 roster if you’d like to chat…
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:
Workout out is for improving your performance and increasing your muscle mass.
Nutrition is for fat loss.
There’s no “fat loss workouts”, exercises, or specific time frame for workouts that leads to fat loss – because it’s done with your DIET, not what you do in the gym.
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
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