Start Here

Welcome To

Hi there, I’m Tim. I’m the creator of

As you may have noticed, there is quite a bit of content on this website. Free articles, free workouts, free diet guides, and much more to help you lose fatbuild musclegain strengthget leanbe healthier and simply look and feel awesome.

And at first glance, trying to figure out where to begin might be enough to make your head explode.

But hey, I have good news! I’m here to help prevent your head from exploding. To do this, I’m going to help you find exactly what you need and clearly lay it all out for you. Kinda like a little website tour, so to speak.

Ready? Let’s begin…

The Weight Training Guide

Do you need a weight training workout? One that is designed for your specific goals, needs, preferences, experience level and schedule? If so, I’ve written a completely free step-by-step guide to creating your ideal weight training workout routine.

It starts right here: The Ultimate Weight Training Workout Routine

The Diet Guide

Do you need help setting up the diet plan that will be most ideal for your specific goals, needs and preferences? A fat loss diet? Or a muscle building diet? Or just an overall “healthy” diet? If so, I’ve written a quick and easy 9-step guide to creating your ideal diet.

You can download a copy of it for free (which you can then read on your computer, phone or tablet whenever you need to) by clicking the link below…

It’s right here: The 9-Step Diet Checklist To Lose Fat and Build Muscle

The Beginner Workout Routine

If you are a beginner to weight training, and you’re looking for a workout routine that puts everything together for you based on what has been proven to work best for beginners, I have you covered.

Check it out: The Beginner Weight Training Workout Routine

The Muscle Building Workout Routine

If you are past the beginner stage and would like to build any amount of muscle as effectively as possible, my intermediate workout routine puts everything together for you.

Check it out: The Muscle Building Workout Routine

The 5-Day Workout Routine

If you are a mid/late intermediate or advanced trainee looking to build muscle, and you can handle a 5-day program, I have a workout for you as well.

Check it out: The 5-Day Workout Routine

My 4 Favorite Workout Splits

The weight training guide I mentioned a minute ago will cover all of this, but just in case you happen to specifically be looking for a workout split, here are the 4 I recommend the most:

  1. Full Body Split
  2. Upper/Lower Split
  3. Push/Pull/Legs Split
  4. Upper/Lower/Push/Pull/Legs

I’ve written hundreds of articles over the years. Here now are some of the most popular ones arranged by category:

Losing Fat

  1. How To Lose Fat (The Truth)
  2. Why Am I Not Losing Weight? (36 Reasons)
  3. How To Lose Fat Without Losing Muscle
  4. The Best Way To Lose Weight Fast (And Keep It Off)
  5. Metabolic Damage vs Adaptive Thermogenesis

Building Muscle

  1. How To Build Muscle Fast (The 15 Step Guide)
  2. The Muscle Building Diet For Lean Bulking
  3. How To Build Muscle And Lose Fat At The Same Time
  4. Bulking And Cutting: How To Bulk And Cut
  5. Should I Build Muscle or Lose Fat First?

Diet & Nutrition

  1. How Many Calories Should I Eat Per Day?
  2. How To Calculate Your Macros
  3. Brown Rice vs White Rice: Which Is Better?
  4. Why Am I Always So Hungry All The Time?
  5. My Diet: A Complete Guide To How I Eat

Common Myths

  1. Starvation Mode: Is It A Myth or Is It Real?
  2. The Best Superfoods List
  3. The Toning Workout Routine For Women
  4. How The Low Carb Diet Really Works For Weight Loss
  5. The 1200 Calorie Diet Plan (Myths vs Facts)


  1. How To Take Creatine: The Ultimate Guide
  2. Clean Eating vs IIFYM
  3. How To Get Toned: The Truth About Toning
  4. How To Lose Face Fat Fast
  5. Why Workout Routines For Women Suck

My Books

While 99.9% of the stuff on this website is completely free (and always will be), I do have a few books that I am quite proud of…

  • Superior Fat Loss
    If you want to lose body fat without losing muscle, feeling hungry all the time, using stupid restrictive diets, doing 100 hours of cardio, or struggling with plateaus, metabolic slowdown, and everything else that sucks about getting lean, Superior Fat Loss is for you.
  • Superior Muscle Growth
    If you want to build lean muscle as quickly and effectively as possible without gaining excess body fat, or using a diet or workout that isn’t customized to you, or ending up “skinny-fat,” or doing myth-based nonsense that only works for people with amazing genetics, Superior Muscle Growth is for you.
  • The Home Workout Guide
    This is the ultimate guide to getting the results you want without a gym. It will show you how easy it is to work out at home and reach your goals with nothing but some bands, dumbbells, or just your own body weight.

I promise, you won’t be disappointed.

Subscribe And Stay Updated

If you like what you’ve seen here, chances are you’re going to like the new (free) content I put out on a regular basis. To ensure you never miss a new article, program or guide of some sort, I’d highly recommend subscribing. This way, whenever I put out something new, you’ll get a quick email letting you know. As a bonus, I’ll also send you a copy of The 9-Step Diet Checklist for free as a thank you for subscribing.

To subscribe, just click here and enter your best email address.

Follow Me On Social Media

In addition to subscribing via email, you can also feel free to follow me on social media…

Info About Me

If you’re looking for more information about me specifically, check out my “about” page and my answers to some Frequently Asked Questions.

Contact Me

And if you have any other questions, comments or feedback, or you just need some help finding what you’re looking for, feel free to contact me here.