Fitness is an extremely important part of the Single Man’s Lifestyle. It’s something a lot of guys take for granted in South East Asia. You can usually find these grotesque, pear shaped mutants belly up to the bar at 11am drinking their life away.

Nothing wrong with having fun and indulging once in a while. But you need to take care of your health to have a good quality of life. And it’s a lot easier than you might think. You don’t have to run marathons or become a Muay Thai fighter to get in shape. (Although you can if you want.)

In this post I will give you a very basic fitness plan. I will try to make it as simple as possible without skipping any essential information. If you google “best workout program” or “best diet” you will get an information overload that might just delay you from getting started. Now let’s get into it.

Fitness really boils down to three key things. Lift. Eat. Sleep.

#1 Lift Weights.

Why? Because lifting weights builds muscle and boosts your testosterone. You will feel strong, look strong and have more energy.

You will lift weights three times a week. Leave a day off in between for recovery. For example, I lift Monday – Wednesday – Friday. That’s it. I do not step foot in the gym or pick up a weight on other days.

When you’re in the gym you will do compound movements. These are lifts that work your entire body at once. You can split it up like this.

Day 1 Work Out = Squat, Standing Overhead Press, Bent Over Rows.

Day 2 Work Out = Bench Press. Deadlift. Pull ups. Dips. (Just alternate back and forth between workout #1 and #2.)

See the videos below to learn how to perform these lifts.

After your warm up. You should do 3 sets of 8 reps. Go as heavy as you can but make sure you can finish the sets with proper form. You don’t need to lift super heavy. It’s not a competition. Just make sure you’re doing the lifts properly.

Your workout should take 45 minutes max. That’s right, I’m usually in and out of the gym within one hour. Easy!

Now when I say day off, it doesn’t mean I’m laying in bed with a can of Pringles in my hand. I move my body daily. Usually on my days off from the gym I go take a walk. I find this a good opportunity to get away from my computer screen, get some fresh air and listen to an audiobook. Maybe you’re into sports, swimming, boxing, yoga, whatever. It doesn’t have to be an intense workout, but it’s important to move your body daily and get the blood flowing.

No Gym? No Problem!

You can do a lot of these exercises with no gym or equipment. Sometimes if I’m traveling I won’t even visit a gym. I’ll just do body weight squats and push ups in my hotel room. Sometimes I’ll do them in a park and do some pull ups and dips on the kids playground there. I actually prefer being outdoors while working out.

#2 Diet.

The battles are fought in the gym, but the war is won in the kitchen. When I was younger I was a skinny fuck. I was into lifting weights but I didn’t know the importance of diet, therefore I made no progress. Once I realized how much I was under eating my life changed.

I started tracking my calories and macros and I gained 40 pounds in a very short time. I was fucking jacked and several of my friends asked if I was taking steroids. No, just lifting weights and shoveling chicken and potatoes down my throat.

I don’t know your goals. You might want to gain muscle. You might want to lose fat. But we all need to eat clean. Lean meats. Fresh vegetables. Good carbs. No sugar, no salt and no processed foods. When you eat clean you feel better. Try it and you will see.

Track your calories.

This might sound complex but hear me out. It’s very simple. We all have a certain amount of calories we need to eat each day to maintain our current body weight. If you eat less than this amount, you will lose weight. If you eat more, you will gain weight.

Now, let’s figure out how many calories we need. Click this link and you will see this calorie calculator. Put in your info. It takes about 10 seconds.

build muscle

It tells me I need about 3,000 calories for “Muscle GAINZ.” So now I have a number to aim for daily.

There’s a lot of calorie counting apps but the best is MyFitnessPal. It’s free and very easy to use. Download that and you can put in all the food you eat in a day.

Now I know that sounds tedious to track every bite of food you eat in a day but it’s really not. If you’re like me, you eat a lot of the same meals during the week. And I’ve put them in before so everything is already saved on the app. It’s quick and easy so just give it a shot.

You want to have a good balance of Protein, Fats and Carbs. The app will help you track all of this so no worries. Protein is the building block of muscle so be sure you hit your protein goals daily. Healthy fats are often overlooked but they are key to keeping your hormones in check. And carbs give you energy to push through your workouts.

If you really want to get serious you can start meal prepping daily. During the week I wake up and cook all my food first thing in the morning. I put it all onto tupperware containers and eat it throughout the day. I know if I eat everything in those containers then I hit my calorie goals with perfect macros.


You don’t need supplements but I highly recommend a quality multi vitamin, fish oil and creatine. Creatine is cheap and it works. It makes you look bigger, feel stronger and there’s no known negative side effects. So buy some here and try it for yourself.

Last but not least, stay well hydrated. An active adult male should drink at least one gallon of water a day. This is easy to track if you use a large gallon jug. Just fill it up in the morning and make sure you finish it all within the day. I try to drink a lot in the morning / afternoon and slow down in the evening. Or else I’m up every hour pissing all night which is not good… And that brings me to the third key to fitness.

#3 Sleep.

Sounds like the easiest thing to do on this list, but for me it’s the hardest. Try to sleep 8 hours each night. Some people get by on less, but if you’re dead lifting heavy then you might just find yourself sleeping for a solid twelve hours that night.

Your body needs quality deep sleep to repair itself. You beat yourself up in the gym. You eat right so your body has the proper nutrients. Then you need to sleep so your body can grow. You build muscle while sleeping so it’s absolutely critical that you treat sleep just as important as the gym and diet.

Sleep is something I’ve been neglecting all my life and it’s still a big problem for me. Alcohol, caffeine, stress, over thinking. All these things will wreck your sleep. Here’s a few recommendations.

Screens off an hour before bed. Supposedly the screens on phones, TVs, computers and tablets stimulate the brain in a way that makes it hard to fall asleep. I know for a fact it’s true. When I shut off my computer late at night and immediately get into bed, I lay there with my eyes wide open for hours.

Don’t go to the gym too late. Exercise gives you energy so don’t hit the gym then go shower and try to sleep. No coffee after lunch. Caffeine stays in your system for a long time. Even if you don’t feel wired, it can still keep you from getting quality “REM” sleep.

Don’t drink a lot of water before bed. You will be waking up to piss all night and it takes time to fall back into a deep sleep. Make sure your room is dark, cool and quiet. Take a cold shower before bed. These are things I’ve done to help me sleep better. Maybe they will work for you too.

Stick With It!

Nothing happens overnight. Be prepared to commit to the long journey ahead. That first month in the gym will be the worst of it. You will be sore, tired and feel unmotivated at times. You will look in the mirror and see the same person you saw a few weeks ago. But stick with it. Trust me, if you stay in the gym and keep eating right, within a few months you will notice a difference. I recommend taking pictures of yourself when you start. Then every after month after that. It’s great motivation tracking your progress along the way. And I guarantee you will get positive comments from the women in your life too. 🙂

So that’s it. Follow this simple advice and it could change your life. Make fitness a part of your daily routine. You will look better, feel better and be stretching these little Asian snappers like a beast! 😛 If you have any other questions feel free to ask.

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