Justin Myers

The one piece of advice I’d give to anyone at any age is to start now.

Do something, anything. Just get started and move.

There’s so many conflicting opinions about what’s best or what’s optimal.

But nothing matters if you never start.

I promise it will be one of the best decisions you ever made

Everyone arguing 5x5 vs. 20-rep “leg day burnout” is missing it.

For squats, 6-8 reps wins for a boring reason: it’s the only range you can actually progress and recover from week after week.

1-3 reps: great for testing strength, terrible for building it. Too taxing to repeat often.

15+ reps: your cardio caps the set before your quads do. The legs aren’t the limiting factor — your will to live is.

6-8 sits in the pocket. Enough load to grow, enough reps to own the form, light enough that you show up Monday and add weight.

Stop optimizing the rep range. Start showing, executing it until near failure, and your legs will start growing again

The supplements I take at 37 years old to stay jacked, lean, and have more energy than I did in my 20’s

If you want my full list comment “SUPPS” and I’ll send it over

Use this progression chart to hit your first 225 lbs bench press this year

Once you complete one level you’re ready to move on to the next

I want all the bros benching two plates this year

Follow Justin | Fat Loss Engineer to build a strong chest

I went from 285 lbs to sub-10% body fat. Failed twice before it stuck. Here’s the short list that actually moves the needle:

1. Prioritize protein
~1g per pound of goal bodyweight. It keeps you full, protects muscle in a cut, and costs the most energy to digest. Non-negotiable.

2. Strength train 3x weekly
Cardio burns calories, lifting builds the body underneath the fat. Without it you just become a smaller, softer version of yourself.

3. Stop drinking your calories
Soda, juice, the 600-calorie coffee. Liquid calories don’t fill you up and they wreck a deficit you can’t even see happening.

4. 1 gallon of water daily
Helps appetite, performance, and recovery. Boring, free, and most guys still skip it.

5. Eat in a real calorie deficit — not a guessed one.
Track for two weeks, find your maintenance, then cut 300-500 below it. You can’t out-train a kitchen you’ve never measured.

None of this is sexy. That’s the point. I’m a software engineer — I solved my body the same way I debug code: measure, adjust, repeat. No shortcuts, no peptides, no 8-week magic.

Save this for your next cut. Send it to the guy who keeps starting over.

Use these 5 steps to know EXACTLY how much to eat

1. Maintenance cals = bodyweight × 12
2. Daily calorie target = maintenance cals − 500
3. Protein = 1g × bodyweight
4. Fat = 0.3g × bodyweight
5. Carbs = (Daily Target - (Protein * 4) - (Fat * 9)) / 4

Track 2 weeks and adjust to the DATA, not the mirror

This is the EXACT method I used to lose over 100 lbs of fat personally and how I maintain sub 10% body fat all year.

Comment “MACROS” if you need help calculating this and drop me a follow to learn how to stay lean and build muscle year round.

You’re not as fit as you think you are if you can’t pass all 10 of these bare-minimum fitness tests:

Try these once and see where you’re actually at:
1. Run 1.5 km in under 9 minutes - no excuses, just your engine and mental toughness
2. 10 strict pull-ups - controlled movement, no kipping or swinging
3. 25 strict push-ups - chest to the floor, full range, no half reps
4. 60-second wall sit - sounds easy until your legs start talking
5. 60-second plank - core engaged the entire time
6. 30 bodyweight squats - full depth, controlled tempo, quality reps
7. Dead hang for 60 seconds - great test for grip strength and shoulder health
8. Touch your toes and hold for 10 seconds - because mobility matters
9. 20 burpees nonstop - a quick reality check on your conditioning
10. Bench your bodyweight - no explanation needed

Every man should be able to pass all 10 of these in 2026.
Test yourself this week.
No shortcuts. No excuses.

See how many you can honestly pass and drop your score below.

DM “COACH” if you’re ready to build a body that not only looks good, but performs in real life.

The 5 rules below I’d hand 27-year-old me 👇

You can’t out-bench a gut.
Being strong is cool but being lean is cooler. Get lean first, then the muscle actually shows.

2 brutally hard sets beat 5 lazy ones.
Volume isn’t the flex, intensity is. Take all your sets to near failure.

Track everything, not just protein.
The scale lies, the mirror lies, the data doesn’t. Track your weight, food, and sets religiously.

Your body is your billboard.
It tells people how you operate before you open your mouth. A fit body demands respect.

If your career is dialed and your body isn’t, that’s not a discipline problem. It’s a systems problem.

DM me “SYSTEM” and I’ll send you the system I use to stay sub 10% body fat year round

I promise you this a lot simpler than you’re naming it out to be

Let’s get the basics nailed down first fam

DM me “METHOD” and I’ll send you the system I use to stay su b 10% body fat year round