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Post From The

Become an Alpha Male

chad howse writing the perfect journal

THE PERFECT JOURNAL FOR THE AMBITIOUS

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Every year you set out to achieve something big, massive, ambitious…

THE AESTHETIC ALPHA MALE

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As men, we’ve been told and taught our entire lives that one…

HOW TO OVERCOME FEAR: 5 LESSONS FROM BLACK BELTS

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Fear is a natural response that we have all experienced at some…

MANHOOD MUST BE FORGED AND JUDGED

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Just as a strong river current will push objects downstream unless…

The Man's Man

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One of my favorite terms is “the man’s man”. When we say,…

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Post From The

Burn Fat

5 DIET STRATEGIES TO SHED THOSE LAST 5-10 POUNDS

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Losing a couple of pounds can be nerve-racking. In some cases,…

7 IMPORTANT WEIGHT LOSS FACTS THAT EVERYONE SHOULD KNOW

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Losing weight is often possible through a healthy, balanced diet and through participating in weight loss exercises. For some, however weight loss is not as simple as it seems to be for others.

HOW TO PROPERLY DO HIIT TO GET TO 10% BODY FAT

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HIIT has recently become the go-to cardio exercise to lose fat quickly. However, the majority of people aren’t performing it in a way that maximizes its fat loss effects.

Intermittent Fasting for Dynamic Fat Loss

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Intermittent Fasting  Intermittent fasting has been steadily…

How to Build Your Best Body From Start to Finish

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At some point all we really need is guidance. We need mentorship,…

Bringing Manliness to... Yoga?

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Build Lean Muscle

3 REASONS WHY MEN TRAIN

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Training has 3 levels… Men train… To Be Able To… That…

40 LITTLE-KNOWN FACTS ABOUT MUSCLES

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You look at your muscles every day. You work out to boost your gains, increase your muscle size, and enhance your strength and performance. With all that hard work, it’s a wonder how little people truly know about their muscles.

5 GUARANTEED WAYS TO GET BACK IN SHAPE

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The important thing is not that you never get knocked down; it’s that you keep getting back up. If you’ve begun looking in the mirror and wondering where that strong, youthful body went, make up your mind to get it back.

HOW TO HACK THE DEADLIFT

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If you want to pack on muscle mass and get super strong, you…

How to Create Your Own Strength Program

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When it comes to building strength, there are countless approaches…

3 Solutions for Skinny Legs

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Be Legendary

9 REASON WHY YOU NEED TO BECOME MORE DISCIPLINED

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Discipline can be a hard sell… … Or so I thought. A…

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Winners make their lives more difficult where they don’t need…

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SOCIAL MEDIA

INSTAGRAM PHOTOS

How to be a damn man - @chadhowse
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Forbes had two studies done. One found that 70% of billionaires in America were self-made, the other reduced it to about 40%, and yet cowards still see success with envy, with cynicism, with hate. We hate those who do what we're not willing to do, but in reality, we hate ourselves for not doing it. We talk a big game, claim we're going to do this or that but the TV calls us, so we sit on our asses and waste our lives away instead of pursuing that which will give us pride, power, meaning, and purpose. To call yourself a man you cannot blame others for where you are in life, nor can you look at others with envy for what they've done. You're a damn man for shite's sake. That means you have power. Your ancestors conquered, and you watch TV or gossip online? Being a man isn't a birthright, it's a choice, it's something we earn, and we earn it by acting with courage, by thinking with courage. Man up. Get after it. #manup #manliness #average2alpha #courage #manhood #manfully #sword #artofmanliness #menshealth #mensfitness #onnit #sealfit #daremightythings
From: @chadhowse
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Holy hell is life simple. You do more of the things that help you, and do fewer of the things that don't help you. We all make excuses as to why we don't have what we want - including the life we want to ideally live - but the truth is that we haven't done enough. WE DON'T YET DESERVE THAT IDEAL. When you KNOW this, you gain power, because you realize that everything you want in life is under your control. Just do more of those good things for a long enough time and you'll become who your ideal life demands you be.
Be him now.
#greatness #success #successful #warrior #spartan #spartanlife #average2alpha #lifelibertyandthepursuitofhappiness #liberty #howtowin #winning #winner #maga #chadhowse
Great write up...
📌MUSCLE BUILDING CHECKLIST BY @BACHPERFORMANCE 📌
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👉Are you checking off these essential muscle building habits?
- ✔️ Train 3-5x per week.To optimally build muscle you need to create tension (lift heavy), metabolic stress (the pump) and improve over time. Beginners will be just fine with a total body split. Intermediate lifters will thrive with an upper-lower split. Advanced lifters will need more specific workouts.
P.S.You can find sample workouts in my IG feed, start there ;).
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✔️ Caloric Surplus: BW (lbs)x 18.
A lot of skinny dudes say “I eat a lot” but can’t grow. Is this you? If it is, You may be eating a lot, but alot isn’t enough unless you’re gaining weight.
Take your bodyweight in pounds x18. This will give you the amount of calories you need daily. Eat 1g of protein per 1lb of bodyweight. If you weigh 150lbs eat 150g of protein. Split the rest of your calories between carbs and fats. -
✔️ Sleep 7+ Hours
You don’t grow in the gym, you grow when you sleep.Less than 7 hours of sleep can impair your insulin sensitivity, making it easier to add fat and harder to build muscle. Hormones like testosterone and growth hormone will decrease and gym and cognitive performance will falter. The missing factor for 80% of lifters is getting enough sleep—make it a priority.
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✔️ Repeat for months and years.
Most lifters give up before they’ve had time to grow.EVEN beginners who’re doing everything correct can only add 1-3lbs of muscle per month. This decreases to less than a 1lb/month when you get more advanced. Take your time, it won’t happen overnight. 👉Do you need help with any of these muscle building essentials?
Tag me in your comments and I’ll help you get on track.
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#bachbuilt #biceps #glutes #shoulders #doyouevenliftbro #ericbach
#bachbuilt #bodybuilding #bulking #cutting #bulkingseason #bulkseason #bulkingup #bulkup #bulklife #cuttingseason #gainmuscle #buildmuscle #musclegain #aesthetic #gainingmuscle  #pumpup #aestheticaf #strongaf #pumpingiron #doyouevenlift #meatheadproblems #bodybuildingnation
from: @chadhowse
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An alpha male is a leader. To lead others you have to inspire confidence in you and in them. An alpha isn't a loud, attention-seeking whore. He's a strong, stoic leader who, if pushed by a worthy threat, has the tools to eliminate the threat. There is no chest thumping. #alpha #alphamale #alphaasfuck #alphaman #leadership #leadershipquotes #leader #manliness #manhood #artofmanliness #anabolic #manup #average2alpha #mandietbook #mandiet #cowboy #guns
From @chadhowse
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What a wonderful thought. We spend so much time trying to conserve our energy, and in the process, over time, we lose the vigor that was once rampant. The goal should be to end every day with no energy left, to wear yourself out, then get up, and do it again. TR didn't just say this, he did this. He was a man of action, constant movement and action. What a legend. #getafterit #successtips #howtobesuccessful #besuccessful #winningiseverything #howtowin #average2alpha #alphamale #viking #barbarian #warrior #manliness #manhood #whyyourehere #purposefulliving #artofmanliness #theodoreroosevelt #daremightythings
**WORLD'S BEST FOODS FOR TESTOSTERONE PT II** by @joelofitness -
BANANAS: Contain bromelain, an enzyme that helps your body recover after a workout and also acts as a safeguard for your testosterone levels. Check out this study from the University of Tasmania. 15 elite cyclists were used as test subjects. The subjects raced in a competitive cycle race for 6 consecutive days. Researchers divided the participants into two groups. 
Group 1) 7 cyclists who received 1,000 mg’s of daily bromelain.  Group 2) 8 cyclists who received a similar-looking placebo.
 On days 1,3, and 6 over the cycling days, researchers took blood samples and  examined the samples for various exercise markers, including testosterone.
 As expected, the high amount of endurance exercise significantly lowered blood  testosterone levels in the placebo group. However, the group getting 1,000 mg’s of bromelain supplementation had stable  levels of testosterone throughout the 6 days of cycle racing.
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GRAPES: The skins of red grapes contain resveratol, a proven aromatase inhibitor. Aromatase is an enzyme that converts testosterone and other androgens into  estrogen. Consuming grapes and other sources of resveratol like the ones we’ve previously mentioned can help support healthy testosterone levels.
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LEMON, LIME, & OTHER CITRUS FRUITS: Citrus fruit lowers the stress hormone cortisol because it’s jam-packed with  antioxidants. This according to a recent study published in the U.S. National Library of Medicine. It also contains vitamin A, which is an essential vitamin for testosterone production.

Citrus fruits also helps lower estrogen levels, thus promoting healthy male hormones.
 Vitamin C also reduces stress and inflammation.
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WHO NEEDS THESE FOODS? TAG THEM BELOW! -
#mealplanning #anabolic #mensfitness #menhealth #menfitness #manfood #spinach #nutritioncoach #veggiefood #manliness #nutritiousanddelicious #nutritionfacts #musclebuilding #alphamale #musclegain #musclegains #musclemass #cauliflower #fitnessman #steroids #libido #trt #leanmuscle #mealprepideas #menshealth #alpha #mealplanning #asparagus #mealprep #mealplan
Here’s a Man Diet breakfast. You’re getting most of your fats after your fast around 10 or 11, depending on when you eat dinner. But that doesn’t mean it’s low carb. After your workout you’re going high carb/protein, and again for your last meal. That last meal, being higher in carbs will help you sleep. If you’re a morning workout guy, it’s simple, you just switch the meals around. It gives you freedom to enjoy your days and your carbs. You get to eat like a damn man! No salads or quinoa or yogurt and fruit. Just goods you enjoy. Backed by 91 studies it’s an ideal diet for men. #anabolicfasting #anabolicstate #anabolic #anabol #anabolicos #manhood #manliness #mandiet #themandiet #mandietbook #average2alpha #musclebuilding #buildmuscles #fatlossjourney #mealplanning #mealplans #mealplanner #nutritioncoaching #nutritionist #sciencenutrition
Do Cigars Increase Testosterone, from @chadhowse --- Is smoking GOOD for you? No. It isn't. It's horrible for you. Cigar smoking, however, I see as something different. It's a repetitive activity. It's relaxing. It's a hobby not so much as it's an addiction. And personally, I've seen and spoke to a lot of older guys who smoke twice a day and have perfect health. But how does cigar smoke effect your testosterone levels? You can basically find a study that will suit your point. I like smoking cigars once or twice a week, so I gravitate toward studies like this - http://www.clinsci.org/content/100/6/661 - that show cigar smoke can actually increase your free T levels. Other studies suggest that smoking tobacco can block aromatase, which is a precursor to estrogen, HOWEVER, nicotine also increases cortisol, which LOWERS testosterone... To add to that, cigars are a relaxing activity, so would they have a positive effect on cortisol levels? The reality is that smoking a few times a week is nothing to worry about. Cigarettes suck, they're not good for you, and people rush when they smoke them. But cigars and tobacco pipes, they can be delightful, and you can do each with a clear conscience. #cigars #cigar #cigarsmoke #rockypatel #anabolic #anabolics #anabolicstate #manliness #manhood #mandiet #themandietbook #themandiet #average2alpha
Great list. **WORLD'S BEST FOODS FOR TESTOSTERONE** by @joelofitness
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WORLD'S BEST FOODS FOR TESTOSTERONE by @liveanabolic -
These foods are some of the best in the world for increasing testosterone levels naturally while lowering estrogen levels.
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cage free eggs, grass-fed beef, grass fed butter and organic bacon are chock full or t-boosting saturated fats.
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Pumpkin seeds, oysters, brazil nuts, and cacao are packed with testosterone boosting minerals like selenium and zinc. -
There's a few odd foods you'd never guess boost testosterone levels like hot sauce and pomegranate juice.
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Then you have your dark leafy green cruciferous vegetables like spinach, broccoli, kale, and cauliflower which lower estrogen levels. -
Add these foods to your daily nutrition to keep those t-levels high and healthy!
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DID I MISS ANY? LEAVE A COMMENT BELOW!
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#mealplanning #anabolic #mensfitness #menhealth #menfitness #manfood #spinach #nutritioncoach #veggiefood #manliness #nutritiousanddelicious #nutritionfacts #musclebuilding #alphamale #musclegain #musclegains #musclemass #cauliflower #fitnessman #steroids #libido #trt #leanmuscle #mealprepideas #menshealth #alpha #mealplanning #asparagus #mealprep #mealplan

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