How I learned to cook was a trial by fire. After I enlisted, I was stationed in a small town where there was only fast food, an Applebees, and a local pizza chain. We bought a few cookbooks and started following along, googling words like sauté and learning how to prepare different ingredients. In this series, I’ve picked out easy, delicious recipes to get you started meeting your calorie and nutritional goals.

I used to do ‘arms day’ all the time because I didn’t know any better. Now my workouts are centered on the four main barbell lifts: benchpress, squat, dead lift, and overhead press. When I was enlisted, I started going to the gym with some of my coworkers. I learned a lot and gained a lot of muscle, and had a great time with my friends while doing it. I’ll write you a 12 week workout plan to help you smash through your goals and have fun while doing it.

I get 95% of my protein from dead animals, cheese, and milk. Following the meal prep guide will be enough for 99% of the population.

How to outline your training goals, work towards those goals, and have fun while doing it.