Swole is the goal: 5 ways to build that muscle... and the tactics to get there.

Here are 5 ways to ensure you build muscle. Try incorporating some of these tactics aka micro progressions listed under the habit you want to solidify in your daily routine.

Get you some muscles!

1. Enter the Carbs!

  • Eat only whole foods
  • Eat the carbs from this LIST
  • Eat carbs before and after intense exercise


  • Batch cook Veggies 1X per week (what's available is what gets used)
  • Add veggies to your breakfast
  • Eat a cup of veggies with every meal (Which veggies, you ask??? Click HERE)

3. Get your protein requirements in

  • Drink a smoothie upon waking (with a scoop of protein)
  • Eat a palm of protein with each meal
  • Only 6 OZ of meat protein per day (or less)

4. Eat at a calorie surplus

  • Add in a fruit smoothie each morning
  • Add nut butter to breakfast (oatmeal, toast, raw).
  • Add in an extra meal

5. Lift Heavy And Recovery Heavy

  • Lift Heavy Weights

  • Sleep 7-8 hours per night
  • Do a sprint workout 1X per week to maximize recovery hormones