Orwell & Goode

If you download this bodyweight training guide, you will never need to worry about training on vacation again. This are the EXACT exercises I use, and there are 50+ videos I'm giving you as well. Check the next tweet and grab the guide for free

How did Stratton go from 'pretty lean' to 'dick-skin shredded'? As a simple guide, bodyweight x 10 works well as a starting point for your daily calorie intake. Then, you eat your bodyweight in protein (in grams) daily. That's roughly what we set him up with. But he didn't feel like tracking his calories and protein closely. Instead, he wanted simple meals he could make on repeat; so we gifted him with a cookbook - our Total Fat Loss Cookbook. Each week, he picked out easy to make, high protein meals, and tailored them to his calorie intake. And just like that - BOOM - fast forward 12 weeks and he had lost 14 pounds and was 8% body fat. If you want the Total Fat Loss Cookbook - for free - check the next tweet - I got you.

I'm the same weight in both of the pictures you see below. (225 pounds) As you can see, I've made some serious gains over the years. How did my chest gain so much shape and size? How do I have so much more muscle in picture #2, even though I'm the same bodyweight? I've done a few things to ensure this happens. 1. I eat 225 grams of protein every single day, without fail. 2. I do not skip training sessions - ever - and I push myself hard to failure. 3. I use a REAL program and I track my sets, reps, and weights in the gym - I never "wing it" I've used a number of programs to make this transformation but far and away the best size and strength builder was our PPL (Push-Pull-Legs) Program. It's intense - 6 sessions per week, you hit each muscle group twice over the course of each week. But nothing will give you more gains. The high protein diet and consistency is on you, but if you want the training program, I'll gift it to you in the next tweet

Fasting when you're in a gaining phase is stupid. Just because your growth hormone spikes when you fast DOESN'T MEAN you're going to gain more muscle. Eating is anabolic. It helps you build muscle. BUT when you need to lose fat, it's a different story. I never fast when I'm bulking. I always fast when I'm cutting. Fasting makes fat loss simple. A time restricted eating window allows you to keep things simple, and in many people actually REDUCES hunger. There are 4 main ways to fast I frequently use myself, and with clients. Grab our Fasting For Fat Loss Guide in the next tweet, and download the guide so you can use it in your cut.

"Your program is repetitive, you just do the same workouts each week." Yeah, that's the point. Your desire for novelty is leaving you small and weak. Repeat workouts. Get stronger. Gain muscle. That's how it works. I'll give you a proper program in the next tweet - do THAT and nothing else for 6 months and report back.

***This is from my weekly NWA Newsletter that came out this morning - for fun, I'm going to put it all into one tweet for you (if you want to get these in your inbox every Friday, there's a chance at the end - this is the quality of the free stuff I put out) --------------- A few weeks ago, I was finishing up my workout when a guy came up to me and introduced himself. He said, “Hey, you came across my X feed recently. You were doing an exercise tutorial and I recognized our gym in the background and then I realized I had seen you before!” His name was Mark, and he was retired and working out with his wife, Diane. We exchanged social handles and we chatted for a bit. Mark also said him and his wife had completely revamped their training style after seeing my posts on X. He said they used to do set after set after set, running around the gym with no rest periods, in an attempt to get sweaty and tired. He said they simplified their workouts. Increased their rest periods. They’re showing more intensity and focus on every set. And their results have exploded. I told him how awesome that was, and we both went on with our workouts.

When I'm bulking I do NOT fast. It's a terrible idea when you're in a gaining phase. Frequent feedings 3-4 times per day are a much better idea to keep your muscle protein synthesis high, and a steady stream of nutrients and aminos in your blood stream. But when I'm cutting? That's a different story. I use 16/8 fasting, 5/2 fasting, and a few other fasting protocols to shred the fat. It's how I easily dropped 34 pounds after a cutting phase, and revealed my new physique. If you never get lean, you'll never know how much muscle you have. Grab our Fasting For Fat Loss Guide and learn exactly how I use fasting to make fat loss effortless. It's free in the next tweet.

You don't gain 30+ pounds of muscle by accident. You need a PLAN and it can't just be "eat more and lift hard" or you'll get fat. Our clients follow specific guidelines to steadily increase their lean body mass and stack muscle onto their frames. (Keep reading...)

If you lift, losing body fat will do more for your physique than anything else. On the left, I weigh 262. On the right I weigh 228. Losing the fat gives you more definition, more striations, more cuts. See the next tweet if you need some free help - I have a gift for you I give to all my clients.

Did this dude: 1. Start using Ozempic? 2. Go on TRT? 3. Do extended water fasts 2x/week? 4. Start pinning Tren? 5. All of the above? Nope. He just: 1. Downloaded our Push-Pull-Legs Program 2. Ate a high protein diet 3. Got a sweet tan The diet and tan are on you, but you can have his training program here, for free at this link: go.anymanfitness.com/optin30…

If you're a Dad the worst example you can set for your children is one of weakness. Most Dads: 1. Don't exercise 2. Don't lift weights 3. Eat like a child 4. Are 35% body fat or higher 5. Drink beer non-stop Kids are sponges. They will not listen to what you say, they will mimic what you do. What kind of an impression are you giving off? One of strength and masculinity? Or one of weakness and apathy? I gotta admit, when my 1st daughter was born, I was the "Fat Dad". I nailed all 5 of the points above. I ate too much. Drank too much. Didn't exercise enough. It was sad. I didn't like myself as the Fat Dad. If you're a Dad with young kids, and you're currently the Fat Dad, YOU HAVE TIME. But your window is closing. You need to right the ship - NOW. I have a gift for you in the next tweet - our infamous "Fat Dad" Program. If you take this program and combine it with a high protein diet (1 g of protein per pound of your goal weight), the pounds will melt off of you, and you'll transform yourself into the Chad Dad you want to be. The diet is on you, I got you with the training program - see the next tweet.

I lost 85 pounds of fat and gained 25 pounds of muscle from 29 (left) to 44 (right). Here's 15 hard-hitting nutrition and 15 hard-hitting training tips to take you from the 1st guy you see to the 2nd... NUTRITION 1. Don't skip breakfast if you're looking to gain muscle 2. Drink electrolytes upon waking 3. Drink black coffee until noon 4. Eat 100 g of protein for lunch 5. Eat lean protein for lunch (chicken breast) 6. Keep carbs and fats moderate for lunch 7. Do not snack 8. Eat 100 g of protein for dinner 9. Eat fattier meat for dinner (85/15 ground beef) 10. Add in a starchy carb if you trained (rice or potatoes) 11. Load up on veggies for both meals 12. Drink a protein shake for dessert if you struggle to get to 100 of protein 13. Avoid alcohol 14. Bed by 10, wake by 6 15. Don't drink a calorie TRAINING 1. Train 4 days per week 2. Take Wednesday, and the weekend totally off 3. Do squats and deads 1x/week 4. Do pushes and pulls 2x/week 5. Don't forget incline bench 6. Use a slow, 2-3 second eccentric 7. Track everything 8. Train arms every session 9. Use the 8-12 rep range exclusively 10. Once you hit 10 reps, move up in weight 11. Creatine daily (5-10 g) 12. Romanian deadlifts are life 13. Walk an hour/day (break if up if needed) 14. Push every set to failure 15. Don't skip workouts. Most importantly: Stop skipping workouts. Stop having "cheat meals". Your whole life, you've been skipping and cheating. Notice it took me 13 years to go from fat and undermuscled, to lean and jacked. This doesn't happen overnight. Start building the HABITS today to change the trajectory of your life. One day at a time. You got this. See the next tweets if you need help

Recently, Ryan sent me this updated picture - he's been working with us for close to a year now. He's been regularly updating me on his progress - and he's now up to 73 pounds of fat loss in less than one year. Ryan and myself went to high school together, so this one is a bit special. It's been so cool to become known as "the guy" to go to if you need to get into great shape. The guy who was once sedentary and morbidly obese is reversing the course. He's active, lifting regularly, running 5-10k's and he's a million times happier and more confident as a result. There's some people out there who are self-motivated. They just need the "info" - and they'll do the work. But not everyone is like that. We don't hav an "info" problem in 2025. We have a "take action" problem. If you've been wondering when you're going to "take action", see this as your sign. Ryan here finally got fed up with being the fat Dad, and said, "Enough is enough, let's go" and look at him now. If you want to make a real change, at some point, you'll need to do the same. If you need help, see the next tweet...

The first pic was me at the age of 29. The 2nd pic is me at the age of 45, currently. The funny thing is, the fat bloated whale you see in Pic #1 *actually* went to the gym regularly and lifted. But he did everything wrong. And I mean everything. Every day was arms day. And chest day. He skipped legs, and thought jogging was "good enough". He didn't track his workouts. He just went into the gym and did whatever looked like fun at the moment. As a result, he didn't get stronger. He didn't gain any muscle. He also skipped workouts often. He would plan to go 3 days per week, but a lot of weeks, he found himself missing workouts due to a lack of motivation. The guy on the right is 100% the opposite. He never skips leg day. He tracks all his workouts. He gets stronger every session. He never misses a session. He also is 15% body fat year 'round instead of 40% body fat. What sparked this change? Shortly after the picture on the left was taken, I tried a new training program - Reverse Pyramid Training. The workouts were short and sweet. 30-40 minutes, 3 times per week. You only did 2 sets per exercise, but you POURED your intensity into them trying to get stronger every session. You hit every muscle group 1-2 times over the course of the week. I started closely tracking my sessions, and my strength EXPLODED. This was so exciting, my motivation went through the roof. I found myself itching for the next session. I wouldn't dare miss a beat, not when I was gaining strength so rapidly. For 2 straight years, my gym attendance record was perfect. Zero missed sessions. My lifts went from: 205 bench => 305 bench 215 squat => 335 squat 225 deadlift => 445 deadlift All from a 30 minute workout 3 times per week. The Reverse Pyramid Training program is what "hooked" me on lifting weights, and I've never been the same since. It made me a "gym rat". You can grab the program I used free in the next tweet, too.

For years, most of my clients had a lot of weight to lose, but that's not the case as much. Lately, I've been getting more and more 1:1 clients who don't want straight up "fat loss" - they're looking for the Holy Grail. They want to lose fat while gaining muscle at the same time. A lot of time this is due to GLP's - GLP's will cause you to lose weight, but they won't cause you to be fit. That needs an actual gameplan. If you've spent a lifetime behind a computer screen, you won't become lean and muscular overnight, you need a gameplan. Let me tell you - this is a tricky endeavor to fix It's not something that "just happens". Fat loss can "just happen" - be in a calorie deficit and you'll lose fat. But if you want to actually make gains while you're losing fat, you need to be dialed in. You need to be in a calorie deficit. But not too big of a calorie deficit. You need to be training hard. But not too hard so you can't recover. You need to be eating carbs. And eating at the right times each day. And nailing your sleep. And much, much more... You need to be smart in the weight room. "Winging it" isn't going to cut it. You need to be rock solid consistent as well. The good news is if you ARE dialed in, you can drastically change your body composition in a short time period. Here's an example (below) - this is Todd, a 51 year old Dad of 2. During our time together, Todd's body fat has dropped from 35% down to 16-17%. His abs are nearly visible. He lost 40 pounds on the scale. He's lost 8 inches off his waist. His "drop" has gone from 1 inch to 8 inches. (Your drop is the difference between your chest and stomach measurement - it's a metric that tells you your belly fat in relation to your chest muscles. 8 inches is an excellent drop!) I have 3 spots open on my personal 1:1 roster for those who want a dedicated, personalized game plan to shred fat and gain muscle at the same time. If you want to chat, see the next tweet. \

There are 2 years in between these 2 pictures . The pic on the left was me in 2011 and the pic on the right was me in 2013. On the left I weighed 290, on the right I weighed 210. Also - the left pic is "that picture" for me. A lot of us former fatties have "that picture". The picture you look at and say "wtf dude I can't believe I let myself go like that". I had gained 70 pounds from the age of 18 to the age of 30. The funny thing was, I was always health conscious. I wasn't purposely trying to be a fat slob, the weight just kinda crept up. I would gain 5-6 pounds per year. Very slowly. Fasat forward 12 years and I was a whale. I dove deep into the depths of nutrition trying to solve this riddle. I tried low carb/Keto before Keto was even a thing (remember, this was 2011...). Eventually I started tracking my macros (which was a great idea), and I started a strategy where everything "clicked" - fasting. With a fasting protocol, it made macro counting EASY. I would skip breakfast. I would eat a standard lunch. Then, I would only need to plan for 1 meal - dinner - and I would hit my numbers every day. I used a 16/8 fasting protocol - popularized by "Leangains", which was en vogue at the time. I ended up losing 80+ pounds of body fat. The guy on the right is 7.3% body fat, according to the DEXA scan. I learned a ton about fasting in the process, and started helping my friends/family through fasting protocols. If you want to learn about: 16/8 fasting 20/4 fasting OMAD fasting Extended water fasting 5:2 fasting Grab my "Fasting For Fat Loss" guide in the next tweet - it's free for you today

Bulking season is fully upon us; if you're bulking, make sure you do it right. When I first got rid of all my body fat, I had a DEXA scan done. It came back at 7.3% body fat. I was the guy on the left. I was 6'8", 210 pounds. That was the lowest I weighed since I was in 8th grade. I was 32 years old at the time. It's funny, I always told people I had "a lot of muscle under my fat", and "the BMI was a sham". Turns out I was full of shit, I didn't have nearly as much muscle as I thought I did. The crazy part was the fat guy who thought he had lots of muscle? Yeah, he went to the gym regularly. But he made a LOT of mistakes. He didn't eat enough protein. His diet was shit. He didn't train his whole body. He thought doing cardio was good enough for legs. He didn't track his workouts. He trained chest and arms every workout. And wouldn't you know it? He basically gained no muscle as a result. From that point on, I've made muscle gain a priority. I've gone on 8 bulks, followed by cuts. I've netted about 25 pounds of muscle gain over the years, naturally. I've also coached 100's men on how to get similar results. If you want my step-by-step instructions on how to gain muscle the right way, just check out the next tweet, it's free today.

A few years into my coaching career, I noticed something - clients would always ask for healthy recipes. The thing is, I'm a simple man. I eat a protein shake for breakfast, some meat and fruit for lunch, and ground beef for dinner. I didn't make many fancy meals... But then, I started noticing clients in our coaching group were always posting these amazing, tasty recipes, and people would go wild. So, I got an idea... I started asking them to send me their all time best healthy recipe. For the next 6 weeks, the recipes poured into my inbox. I started categorizing the into breakfast, lunch, dinner, and snacks. I started formatting them, created a table of contents, and turned them into a massive PDF. It's 165 pages long... 81 total recipes... These days, I give this Recipe Guide - The Total Fat Loss Cookbook - to every client that comes my way. If they don't want to track their nutrition right off the bat, now they have an incredible resource. If you want the same resource they have, just see the next tweet, I'll give you a copy to help you out.

Stratton was stuck at 15% body fat. He was eating clean, but he had plateaued. He wanted to get down to 8% body fat. With a proper set up, he torched 15 extra pounds in 12 weeks and ended up diced. Get an exact set up for your own metabolism (free) in the next tweet

One of the most important lessons I tell my clients: ALWAYS BE PREPARED Never, ever, ever wake up in the morning without knowing exactly what you will eat that day. The person who always has a plan is disciplined. They've planned ahead and know how many calories and macros are in the foods they'll eat. They've grocery shopped and they have their food ready to go. They've packed their meals for work so they don't rely on take out food. Even when they're dining out socially, they make a choice BEFORE they sit down at the restaurant so they don't get "fomo" and make a bad decision. Compare that to someone who has to use "willpower" when dieting. They don't have a plan. They're just going about their day trying to make "good choices". When you have to constantly make choices, you're bound to make a bad one eventually. You don't want to have to think about your diet - you want it to be on "autopilot". All decisions should be made BEFORE you leave the house in the morning. With a solid gameplan and proper preparation, you get results like Jason got below in our 1:1 coaching program. If you'd like to chat about your situation and see if you're a good fit, see the next tweet.