Wednesday 160601

Bench Press 2-2-2-2-2-2-2 reps

Post Results to BTWB.


As  fitness professionals, our job is to help clients reach their goals. However, there is a lot that comes into play with this – mainly in the sense of goal setting. When asking someone their goals, I always like to ask “Is the juice worth the squeeze?”

I think Precision Nutrition published a fantastic article a couple months back named “The cost of getting lean. Is it really worth the trade-off?” (which you can find here). In this article it describes what it will take to reach certain aesthetic and body fat goals. I think it is super helpful to have a chart written out to explain to someone what work it will take to reach specific goals. It’s unrealistic to ask someone that is trying to just live a healthier and more balanced lifestyle to eat the exact same as someone that is trying to go on stage for a bodybuilding competition. So, below I am going to add a couple things from that article. 

So, what goal should we strive for? Healthy, athletically lean, super lean? It all depends on your OWN priorities and goals. Here is a nice little guide to helping you figure out the next steps:

1. Figure out your priorities. 
2. Decide what work you are willing to put into your nutrition.
3. Decide how consistent and precise are you willing to be with your nutrition.
4. Decide what you are not willing to do, or what you are not willing to give up.

Not being willing to change certain things does not make you a bad person, it makes you human. However, if your goal is to be the most ripped person on the beach, then you are definitely going to have to give up some of life’s pleasures. On the same note, if your goal is to be performing at a high level in the gym, then there will have to be some sacrifices outside the gym in order to make sure you are recovering from your workload properly. 

Posted above is one of my favorite charts, it shows the benefits and tradeoffs for both men and women at different body fat percentages from below 6% to above 30%. Have a look and hopefully this will help you with your own goals. 

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