💪 If you wanna get jacked without effort, read this:

Welcome da new readers today. We got a juicy one..

Read time: 7 min

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I know these BS fitness gurus will tell ya to:

• cook every meal

• do cardio 3 times

• train 6 times a week

• stretch and foam roll

• track everything to a tee

But

MOTHAFUCKA I'M TRYNA LIVE??

Today's letter shows you exactly how I was able to get jacked whilst

1. working 72 hours

2. Studying a Master's degree

3. Partying 4 nights a week

Doesn't matter.

[Loads The Rock meme]

As long as ya stick to this gameplan you'll have no choice but to end up jacked

So let's get stuck right into it:

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Diet

For me diet's BY FAR the hardest part of jackedomedus

So.

Much.

Time.

Cooking. Eating. Cleaning.

It physically pains me.

Back in my uni days I'd be still cheffing meals as everyone was turning up to pre-drinks.

Talk about fitness consuming your life.

What I WISH I'd known was:

EVERY MEAL DOESN'T NEED TO BE CHICKEN RICE AND BROCCOLI.

Look.. I get it. You got shit to do

So fuck all that perfect diet crap.

If ya living a hectic life, you gotta get ahead.

This means Sunday's are ya new best friend.

Take 2 hours every Sunday evening to:

• do a big grocery shop

• batch cook all your meat

• plan out 3 solid meals each day

Full send the whole week in 1 go and freeze some til Thursday.

And I know what you're thinking:

BORING

But honestly put in an hour long podcast or an audiobook

And you'll be loving it.

When Friday rolls around and ya wanna invite the Latinas

The diet STAYS ON POINT.

🔘 Time and money

'I can't afford all that healthy stuff bro'

I can tell you now when I was flat broke I ate suuuuper clean

And it was fucking cheaper than my diet now.

You need whole foods and a few spices. That's literally it.

If I was cooking up on a Sunday, I'd have:

Protein:

• 1kg chicken thighs £4

• 1kg ground beef £4

• 1kg of fish £3

Carbs:

• 2kg white rice £2

• 7 Tortilla wraps £2

• Fresh or frozen berries £2

Fats:

• 300g cheese £3

• 300g butter £3

• EVOO oil

Veggies:

• Spinach £2

• Frozen onions £1

• Frozen peppers £1

Throw all the meat in the air fryer and your veggies are already prepared.

Either batch all the rice or get cheap microwavable bags.

This should take you a max of 2 hours and cost under £30.

These are your STAPLES.

You then have your GO-TO's:

Quick and easy hits of the macro you want.

Here's a solid foundation for protein go-to's:

🔘 Food tracking

Yes. It's a fucking nuisance.

But it could all be so simple:

You're gonna eat the same foods every day right?

After all - we just designed the whole damn meal plan.

So now you only gotta create the food and copy paste that bitch.

Using MyFitnesspal, you can save the meal with everything you made

Then easily add it each day.

You can also copy a meal to another day. This makes tracking 100000 times easier.

My tracking now takes literally 2 mins.

Now onto:

Training

The best training split is the one that works for YOU.

So no. Ya don't need to do Push Pull Legs twice/week.

In fact:

You don't have to train more than 3 times.

Yes. 3 days out of 7 gets you jacked.

It's all about WHAT those sessions are.

I train damn intense. Not to be effective

But cos I fucking LOVE it:

🔘 Pleasure

First off, ya wanna pick the exercises you enjoy.

Don't like bench press? Don't do bench press.

Enjoyment is the no.1.

This is what'll make ya go even when you're tired.

I bet when you get home you ain't too tired to pump the misses..

Your problem is you don't LOVE your training.

Go in and have a 'fun week' next week. Try every damn exercise you can think of

Then get ya favourites and write em down.

🔘 Intensity

Ok. Now ya should have some exercises as fun as pumping your m-

Nevermind..

Point is:

You wanna devote all your attention to those exercises.

I fucking love lying hamstring curls even though seated variations work better

But I don't switch em cos it's MY workout.

I get onto that machine and fucking send it

And that's the difference in making gains or not.

🔘 Frequency

Now it's time to design your programme/

You need 1 main lift (compound) and 1 accessory for:

• upper posterior

• upper anterior

• legs

This could be:

1. Dumbbell chest press & Cable bicep curl

2. Lat pulldown & Rear delt reverse fly

3. RDL's & Single leg extensions

These are your meat and potatoes of every session.

You then can then turn these into agonist supersets. Like this:

Now it's about adding in exercises for the muscles ya missed.

So we could add:

• rope pulldown for triceps

• machine press for shoulders

• chest-supported row for mid back

But don't think about these until you're in the session.

Before just think: I can't wait to smash some [your favourite exercise]..

And you should be able to hit 3 mean sessions that only take 1 hour.

🔘 Progression

Lastly you need to progress. Every week.

This doesn't mean always beating the log book. Could be:

• form

• rep speed

• mind-muscle connection

So what ya do to make it easy is get a tracking app

Now you always have your log book with you.

A few good ones are:

• Strong

• Hevy

• Jefit

Pick 1 and use it religiously.

Secret sauces (for reading this far):

Before I go I wanna drop a few quick gems that made muscle-building a breeze.

1. Atomic habits

Start stacking sequences of habits for the important actions e.g. a morning routine with sunlight, 40g protein, water.

2. Show muscles

You can prioritise aesthetic muscles and cut out most of the other stuff. Target:

1. Side delts

2. Upper chest

3. Arm width

4. Quads

3. 3 walks a day

The easiest way to hit steps. Any size walk just go for it. Tally up around 10,000 steps and you're golden.

4. Motivation

You'll only consistently train WITHOUT motivation.

Forget it and imagine plain obvious adherence to your program - like brushing your teeth

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So that's that.

I recommend ya come back to this one a few times.

There's a lot to digest but once you have it down it's all a breeze.

I'd use these cheeky hacks when I'm busy again in a heartbeat.

All in all it should take you under 10 hours total between kitchen and gym

And over 2-3 years you'll have some mean fucking shape.

Make this a lifestyle as it's so easy to maintain once ya get it rolling.

Peace out for today my broski

Your man,

Marley "pumping the misses" McBride.

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