3 Lifts You Can Do

I made this post because anyone can do this at home, barbells come in light weight form, you can get your body used to all these movements, and they could be good for stress relief and for your figure.

Barbell Rows, Barbell Standing Press( some people have a better time on this lift with a more narrow grip.) and Squats(you don’t need the squat rack, YouTube will show you how to squat without one):)

Anyone can do this, barbells come in 15 pounds to 45 pounds. Rogue sells the highest quality ones.

Focusing on proper depth of the movement will feel weird at first, but with tons of repetition you’ll get proper solid movement going. Repeat training sessions every three days for best results.

If you consider yourself in poor shape, a 15 pound barbell may be the best option for you.

After a few months you can start adding the plates, or sooner if you’re crazy dedicated to muscle and strength.

Never break perfect form this can lead to issues that last for a very long time.

Theres only about half a dozen barbell exercises you can do, so be sure to watch several videos on each one.

Pro athletes even video tape themselves, so be sure you don’t screw up on impeccable form.

What Food to Buy?

15 dozen organic eggs at whole foods, mention the case discount to save money.

15 pounds of organic meat, keep it in the freezer, and play the game Make It Last  based on how much weigh you want to loose of muscle you want to gain.

34 cans of organic beans(non bpa cans) Available at Marianos

Organic butter(for cooking eggs and beans) Oil is Bad for you.

Organic carrots.

Organic Milk, Half Gallon milk containers are a good choice for when you’re on the go, if you’re active and want to gain muscle and sustained energy.

& a fluoride filter from infowars.com


  1. That you eat only organic food(Mostly Eggs and Meat).
  2. That you drink fluoride filtered water for drinking and cooking.  You can get this filter at infowars.com
  3. That you consume nutrients everyday, because the food you eat doesn’t have all the nutrients your body needs.
  4. That you don’t block nutrient absorption so I’m saying: That you shouldn’t drink any carbonated drinks(including carbonated water), this neutralizes stomach acid which you need for absorption nutrients. You also need to consume salt, it’s good for you because it creates stomach acid. Plus the Final thing to avoid for full nutrient absorption is gluten.(WHEAT, BARLEY, RYE, and Oats).


Without following the health principles of organic food, fluoride filtered water, and solid levels of nutrients, you will not have a proper body, these are the three factors. The 4th vital factor is not blocking nutrient absorption.

Stranded from home?

Don’t buy food normal people would buy. Go to the grocery store, and get a organic cottage cheese or a organic half gallon of milk. Milk will have 8 serving of 8 grams of protein.

Whole Foods has chocolate ice scream, 5 Dollars, 32 grams of protein. This is much better for you than a toxic dose of gmo/ non organic pesticide ridden food that probably contains gluten. Gluten makes you fat and blocks your nutrient absorption.

How much do nutrients cost?

They cost 134 per 100 pounds of body weight per month. Or 270 for double this amount if you order with my secret strategy.  847 722 3464 Just text me, and we can cover this area in your life.


Filtered Water

A fluoride filter from infowars.com and you’re set. Now you can have good water for cooking, and to have with you to take wherever you go on a regular basis. Another benefit to this is your body will not be affected as much by BPA.

80/20 Protein Rule

Eat one gram of protein per pound of body weight if you’re active and want to gain muscle.

Or cut this by 20% if you’re only active for 90 minutes or less.

99% should be organic food and drink, and the other one percent should be organic too.

Pick 5

5 compound movements to master. Master form with YouTube, warm ups 5 sets with the barbell then add weight when you’re ready.

Rows, standing press, bench, squat &  deadlifts.

Injury is very possible with poor form.

But using a lighter barbell, for a while can leave you a lot more prepared for the heavier weights you’ll try in the future.