Rest Day Memos

The internet is confusing.

Track macros — don’t track macros.
Full body, PPL, upper/lower, bro split.
Train to failure — or leave reps in the tank.

So where do you even start?

Chase strength.

I was a chef for the first 13 years of my adult life, not an influencer, not a trainer or coach. Just a guy who didn’t understand why I was tired, sore and out of shape.

I’m not a pro.
I didn’t deadlift 500 lbs.

I started lifting later—around 33. I’m 38 now.

I’ve had ups and downs.
Made progress. Lost progress. Started over more than once.

But over time, I’ve cut through the noise—and what’s left is simple.

These are the guidelines I actually follow.

1. Protein matters more than you think

You don’t need a perfect diet.

But if you’re not eating enough protein, you’re making everything harder.

Recovery, muscle growth, strength—it all suffers.

1gram of protien to ideal body weight.

175lbs = 175 g

Keep it simple:
👉 Hit your protein every day.

2. Get stronger over time

If your lifts aren’t going up… nothing else really matters.

You don’t need the perfect program.
You need progression.

More reps.
More weight.
Better control.

That’s how your body changes.

3. Train with structure, not randomness

Most people don’t lack effort.

They lack a plan.

Stop switching workouts every week.
Stop guessing.

Pick a program. Run it. Improve it.

Simple rule:
👉 Every 4–5 weeks, adjust rep ranges:

4. Stay consistent (even when it’s not perfect)

You don’t need perfect days.

You need consistent ones.

Miss a workout? Move on.
Diet slips? Fix the next meal.

Consistency beats intensity every time.

Even one exercise is better than none.

5. Give it time

This is where most people fail.

They quit right before things start working.

Real progress takes:

If you stay in the game, you win.