ATD: I've figured it out, no matter what life throws at me—I stay content. Been through the lows and highs, faced hunger and plenty. Here's the secret: I can handle it all, thanks to the strength I get from God!

So Last week after a warrior journey with the leader of Warrior Walks. We discussed standards and goals and how important they are. Time To Unload…

Standards are a priority

I recalled a moment in my journey when I was competing in bodybuilding competitions. I was training hard tracking lifts, and my nutrition but I wasn't growing anymore. It was an obsession for over a decade of my life. I use It as a foundational framework for how I put things together in my life. I apply body-building principles to my ideas.

So during the obsession, I would go through bouts of bulking and cutting in an attempt to reach my genetic peak. I'd eat 3000-4000 calories for months on end to pack on as much muscle. Every time It was time to cut down weight for a show.

But it came at a price, significant fat gain.

Consuming calories to that proportion was a recipe for disaster.

I’d only see 1-2lbs change on the scale from the previous year. The measurements and weight would show close similarities.

My cut I’d have 17-inch arms and my bulk I’d have 19-20in. This was the pattern for the rest of my body

Calf’s 16 cut/bulk 17in

Quads and hamstrings 22-23 cut/bulk 24 -26in

Chest diameter 40-41 cut/ bulk 43-44in.

Waist 29-31 cut/bulk 33-34in

So nothing drastic as I would have hoped from all the work I was putting in.

I’d done research a while back on How Santa Clause wasn't real (Santa Clause = Steroids).

Taking steroids will get you to another level. Allow more muscle than naturally possible. You need to determine if your standard is worth the sacrifice.

You can overeat and kill yourself in the process. .It's not going to happen so check the facts and do your research don't take my word for it.

Think looking muscular but not being healthy and having diabetes Mike changed his Standards

This idea that every man has to be 200 lbs to be big and strong, has been a long-standing myth.

Consider the height and wrist size, of each man.

Our Frameworks differ.

You can't build on a weak foundation. You can’t overload support beams with a load over its recommendation threshold.

Your most muscular potential is a goal but that number is contingent on its core. This baseline applies to a standard of measure of a 6-foot-tall man .

Here is break down If you're below 6ft tall...

You can add 10 pounds to the left or right depending on the look you are going for.

Key point - these are natural numbers.

Solid muscle is a whole new level.

I've done bodybuilding shows as a natural lifter.

Your body's muscular potential depends on genetics which is a constant but habits and routines are variable.

Redefining Strength

So, here's what I've figured out after all these years in the bodybuilding game: it's a wild ride, full of ups and downs and some pretty intense stuff.

This adventure I've been on, it's done more than just open my eyes – it's reshaped my entire perspective. The real strength, the kind that counts, isn't about how much you can bench or how your biceps look. It's about taking charge of your health, staying true to your values, and understanding that real health trumps a perfect physique any day.

But here's the kicker: this isn't just about me. As a father and a leader in my family, I've realized that busting these societal myths about what makes a 'real man' isn't just personal; it's about setting a precedent.

It's about leading by example, showing that strength is not just physical. It's the ability to set meaningful standards for yourself, and to lead with integrity and wisdom.

In defeating these outdated myths, I've unlocked a new kind of leadership.

It values well-being over appearance, one that respects the unique journey of each individual. As the head of my family, it's my responsibility to instill these values, to demonstrate what it means to set true, achievable goals.

It's about fostering an environment where health and happiness are the yardsticks by which we measure success, not just the numbers on a scale or the size of our muscles.

In this journey, I've learned the importance of setting the right standards – not just for myself, but as a way to guide my family. It's about teaching my kids that true strength lies in character, in making choices that prioritize overall well-being, and in understanding that our goals should be as much about mental and emotional health as they are about physical fitness.

So, here's to a new definition of fitness, one that embraces a more holistic view of health.

Here's to being leaders in our families and communities, setting standards that value real well-being. And most importantly, here's to being fit, happy, and truly healthy – in every sense of the word.

Comment or DM me if you want the full report. Under 10 % body fat 5ft 8 is a stretch but you could hit 172. I've done it but you wouldn't be happy at that low of body fat or that ripped for long.

Tools: Standardize Success: A Blueprint for Prioritizing, Achieving Goals, and Cultivating Contentment(S.P.A.C.E.)

• Establish your standards to judge and prioritize what's important.

• Cultivate contentment for inner peace.

• Use peace to progress and overcome obstacles.

• Set standards to achieve new goals and break repetitive cycles.

• Clearly define your standards to meet your goals and avoid disappointing yourself and your family.

• Prioritize life goals based on these standards.

• Maintain personal standards, especially regarding your body, understanding the effort required.

• Overcome limiting beliefs to unlock new possibilities.

• Rely on facts, science, and details in your approach.

• Discover your 'why' to effectively set and achieve goals through standards.

Summary Here's is the A.A.R ( After Action Review )

After a warrior journey chat, it hit me: standards matter. I used to obsess over bodybuilding, bulking, cutting, all that. Realized extreme measures like steroids aren't worth it. Forget the myth that every dude has to be a certain weight. It's about your foundation—height, and wrist size.

Setting standards isn't about working harder; it's about having them. My body standards? Natural, achievable numbers. Be content, find peace, and move forward. Break the cycle, set goals, and prevent self-failures. I've been there, done that. No excuses, just standards—unlock your potential.

Join me as We Attack The Day

PS: If you need more help, here are ways I can help you:

1. Subscribe to the UJ on  YouTube , where I upload a Video every Tuesday @ 7:02 pm.

2. Take Your Physique & Mindset To the Next Level With

    [ATD ESSENTIALS]

3. Dm me for any Questions.

Resources

PHILIPPIANS 4:11–13

Most Muscuialr Potetinal

What The Bible Says