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It took me 6 years to go from a skinny 165lbs to a jacked 190lbs
But knowing what I know now?
I could easily do that with a fraction of the time
(I’ve helped many clients do exactly that)
Here’s EXACTLY, step-by-step, what I’d do to go from skinny to jacked ASAP:

First, understand that everything you think/feel/do is dictated by either:
Your friends, faith, training, nutrition, or recovery
It’s all in one chain
A single pillar disrupted affects the rest
Think about it like this…

YOUR perception is the single most important thing
& your perception is dictated by your habits, beliefs, peers, even gut health
So you must approach the mission in a holistic way to ensure this remains a lifestyle and not merely a phase

When on a path of discipline and consistency?
Environment is crucial
But your inner-world is #1 priority
Know the difference between:
Pushing yourself vs. Sh*tting on yourself
Only one comes from self-love
Learning this will

give you the swag you need to start bending reality into your frame
Set boundaries, find God, call family, make friends at the gym, cut out all the BS in your life, have fun hobbies
Do anything as long as it gives you vitality
You are the main character, live like it

Now onto the tangibles:
The best foods for calories AND micronutrients?
Organic, non-GMO, grass-finished, wild-caught:
Eggs
Dates
EVOO
Salmon
Bananas
Raw dairy
Raw honey
Maple syrup
Soaked nuts
Organ meats
Fatty red meat
Dark chocolate
Sweet potatoes

Nutrition is fundamental to recovery
Make sure you’re eating enough and squeeze in snacks where you can
Protein is the main focus as your fats and carbs come easier through the foods I’ve listed
I’d shoot for roughly 3 meals, about 60g protein each
Optimize digestion with

Miso
Kefir
Bone broth
Kombucha
Fermented vegetables like sauerkraut or kimchi
Going on walks, especially after dinner
and @SolBrah glycine (I've tried many brands over the years, and straight up, this powder is the most pure and helped me sleep the best)

Recovery:
Yoga
Sauna
Float tube
Sleep/naps
Cold plunge
Nature walks
Massage therapy
Do a body scanning meditation followed by mobility or stretching in targeted area, even better with red light therapy
@JakeKreuz has an amazing RLT at:
shop.vitalredlight.com

shop.vitalredlight.com/discount/SOLBR…

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Training:
The key is to having the right balance
Sometimes less is more
Sometimes you’re not going hard enough
Get 4-6 lifting sessions in a week and intuitively use rest days
No pump, too sore, feeling lethargic, depleted?
Have a recovery day
During your workouts, ensure:

1. Form is on point
2. You’re getting significant time under tension (30-60 seconds)
3. RPE of at least 8/10 - “rate of perceived exertion”, a metric for training intensity
4. You have enough volume (about 12 sets per muscle group a week should suffice)
And if you plateau?

Change a variable: degree of angle, style of execution, kind of equipment, amount of reps/sets, workout split
What a lot of people don’t get?
The way you structure your workout matters..A LOT
Start with mobility work, then..

Pre-exhaust a prioritized muscle by isolating it in a 3x15-20 rep scheme (typically machine or cable)
Followed by a compound movement that also engages the isolated muscle
Go heavy and hit around 8-10 reps per set (typically barbell or dumbbell)

Then, an accessory exercise that complements the compound movement
Lastly, finish off with a high rep set with lighter weights
Say for example, you want to HAMMER a chest workout but your triceps is lacking and needs to be prioritized
This is what it would look like:

1. Mobility routine
2. Unilateral cable extension 3x15-20
(pre-exhaust)
3. Flat dumbbell bench press 3x8-10
(main compound)
4. Pec-deck fly machine 3x15 superset push-ups 3xAMRAP
(accessory)
5. Dips 1xAMRAP
(finish)
If your RPE: 8, can add more sets
I like to go RPE: 9

I’d love to make this more in depth, but this would be a 1000 tweet thread
If you enjoyed this kind of content, let me know with a RT 👇🥂

Here are a few of my clients’ results, you can apply for my coaching here to be considered: bit.ly 💪