Anyman Fitness, LLC

When I'm done with my workout, I often take a post-workout selfie. For the social mediaz, yo.

Sometimes I look at the picture and what I see seems unreal to me. If you follow me, you've seen the pictures of me in my 20's. I was a fat, bloated whale.

These days, I get steroid accusations constantly on social media (which I love). They're incorrect, I've never even taken testosterone. Nothing against it or anything, but I just haven't gone there yet. I've taken nothing stronger than creatine and protein shakes.

But I know the feeling of having a huge belly and feeling like s**t about myself. It's an awful, gut wrenching feeling.

In my late 20's, I was the guy who would sweat at the dinner table.
I was the guy who struggled to bend over and tie my shoes because my gut got in the way.
I was the guy who was embarrassed to take my shirt off at the pool.
I was the guy who was aware of my huge gut pushing against my wife when we were intimate.

It was horrible.

I also thought I needed to "kill myself" while working out. I tried to sweat through my shirt every workout (and I always did). I would do crazy circuits, full workouts for my abs to make my belly flatter, and all sorts of nonsense.

It wasn't until I did a deep dive into how to optimize my workouts and nutrition that everything started "clicking".

I learned you don't need to destroy yourself to get good results. You just need to focus on a few important exercises, and push hard while doing them.

I learned long rest periods are much more effective than non-stop circuits and hundreds of reps. Being "tired" doesn't mean your workout is effective. In some cases, the exact opposite is true.

I learned you can actually eat what you want, as long as you have your calories and protein locked into the proper range. You'll have less hunger, more energy, and you'll enjoy your diet more that way.

I learned when you're training, carbs are your friend. But when you're not training, you shouldn't be eating so many of them. Instead, aim for fattier foods, and lay off the rice and potatoes.

But most importantly, I learned that getting great results doesn't take as much physical effort as you think it does.

You need to make a plan.
You need to be smart.
And you need to be consistent.

With this sort of an intelligent set up, I lost 85 pounds in my early 30's, and became stronger than ever before. It laid the groundwork for my body, and eventually, I started coaching others through the system I had created.

I called my system "No Cardio Fat Shredding". To date, over 10,000 people have taken the No Cardio Fat Shredding course.

Every time we run the 6 week course, people lose 10, 15, 20 pounds - or more. They become stronger than ever before. They regain their confidence and their energy levels.

And most importantly, they realize that they can do it. They just need to focus on the right things and forget all the BS and noise they see on their social media timelines.

Our next round - The Back To School Shred - begins on 8/26. I'll leave the link in the comments if you want to check it out for yourself. There's countless before and after pictures of people who have taken the course and gotten into the best shape of their lives.

I'm excited to teach a new round of Shredders how we do things over at Anyman Fitness...

Me in my 20's v me in my 40's - I've lost 85 pounds of fat and gained 30 pounds of muscle.

Here's everything I've learned from the last 15 years to help you get jacked.

1. Every time I cut out the booze I lose fat and gain muscle rapidly.

Not drinking is a fitness cheat code.

2. Push every set to failure, no questions asked.
3. Eat breakfast if you want to gain muscle.
4. Skip breakfast if you want to lose fat.
5. Snacks will derail any diet - fat loss or bulking - stop snacking.
6. Start the day with salt water or electrolytes.

7. Eat 1 g of protein for each pound of your goal bodyweight, minimum.
8. 400-500 calorie deficit, maximum, will help you maintain/build your muscle as you lean out.
9. Keto and Carnivore are great for fat loss and awful if gaining muscle is important to you.

10. You will lose fat more efficiently if you track your intake.
11. 3 workouts per week is enough for fat loss.
12. 4-5 workouts per week is better for muscle gain.
13. Walk an hour each day in the sunshine.
14. Go to bed at least 8 hours before you need to wake up.

15. A 200 calorie surplus will max out your muscle building stimulus.
16. Anything over a 200 calorie surplus will just become body fat - avoid large surpluses.
17. You'll never have a bulk as successful as your first bulk - milk it for all its worth.

18. Unless you're on PED's or test, 5 pounds of muscle gain in a year is a tremendous achievement.
19. "Clean" foods don't cause fat loss, being in a calorie deficit does.
20. Execute on the weekends, Saturday and Sunday count, too.

21. Stop skipping workouts, it's hindering your progress.
22. Carbs are usually the variable that switches you between bulking and fat loss phases.

And finally...

22. If you want to do this, you need to live the lifestyle.

There are no hacks, only hard work.

The very first thing I did was use the No Cardio Fat Shredding Protocol to myself; I went from 290 to 205 and got leaner than I'd ever been before.

The Back To School Shred begins on 8/26 - check the link in the comments to learn more...

Did you get the NWA Newsletter delivered to your inbox this morning?

If not, how come?

It's free

You will get leaner.
You will get stronger.
You will get more jacked.
You will get better

Like Jim here who lost 37 pounds without paying me a dime (keep reading)...

The NWA Newsletter by Anyman Fitness

Delivered to your email inbox every Friday morning at 7 am

Sign up here and upgrade your life:

https://go.anymanfitness.com/nwa

On the left - me at 33, weighing 208 pounds.

On the right - me yesterday, weighing 238 pounds.

Roughly 30 pounds of muscle gain in a decade.

That sort of a thing doesn't happen by just eating a lot and training hard... that only works if you're 16 years old...

When you're not a spring chicken any more, you need to focus intently on a number of factors if you want to gain real muscle (and not just get fat).

The Fall is known as "bulking season" - the summer fun is done, and the hooded sweatshirts come out.

If you're looking to add muscle to your frame, I'm going to link our Bulk Like A Beast Guide in the comments - it has step by step instructions on exactly how to add proper muscle to your frame, while keeping body fat at bay.

I just trimmed 12k cold subscribers from my email list.

It always stings a bit to do that. I pour my heart and soul into my weekly newsletter and freebies, it's wild to me that many people just ignore emails.

But anywho, as a reward to those who made the cut, on Monday, I'm sending out an email with ALL my freebies for my clients to grab.

They won't be email opt ins, they'll be straight up links to PDF's to save or download.

Included in the email are:

- The Ultimate Freedom Fat Loss Guide
- The Fasting for Fat Loss Guide
- The Total Fat Loss Cookbook
- The Busy Gladiator Program
- 54 Bodyweight Exercises that Require Zero Equipment
- The Bulk Like A Beast Guide
- The Massive Muscle Maximization Guide
- The 2-Set RPT Training Program
- The Glute Re-Shaper Guide
- The Healthy Habit Bootcamp
- The Spartan Yoke Program

These are all 100% free, and will be linked in an email to anyone on my list Monday at 7 am.

If you want to join the list, I'll put the link in the comments. :)

When your free stuff is better than stuff others are charging $200 for, you’re doing something right…

You can grab a copy of our Total Fat Loss Cookbook at the link in the comments.

And yeah.

It’s free.

Look - I know you want to lose ALL the weight as quickly as you possibly can. I get it... I've been there before...

But I'm here to tell you, the slower the better.

You'll be able to eat more
You won't be as hungry
You'll sleep better
You'll keep more muscle around
You'll have more energy
Hell, you might not even feel like you're "dieting"

I've had periods where I've dieted "hard" and lost weight fast. They suck. They're not fun. You think about food 24/7.

I've also had periods where I've dieted "slow". It allows me to indulge a little bit, still have a life, and lose fat without hunger.

Besides, whether it takes 3 months, 6 months, a year, or 2 years, the time will pass anyways.

So relax a bit. Chill out. You'll get there eventually.

The slower you go, the better chance there is you'll keep it off forever.

Love you,
Coach J

After an epic trip with some of my best friends, I’m sitting at the airport.

My flight has been pushed back 3 times already. It may get pushed back again. Or cancelled. Only time will tell.

But it doesn’t matter. It’s a first world problem.

On the outside people think the benefit to working for yourself is financial.

But it’s actually mental. I have my laptop. And my clothes. If I can’t catch a flight until Tuesday, who cares? It doesn’t matter.

I’m my own boss. With location and time freedom.

Keep searching for a way to escape the rat race. Trust me.

It’s worth it…

AF Coach Sean Clifford bringing the heat, helping this AF client lose 23 pounds in our 1:1 coaching program.

Love it!

The picture on the left popped up today in a Facebook memory - it was taken at arguably my biggest, on Lake Charlevioux in Petosky.

I remember that day... I was with Ken, Lauren, Jack, Stephanie, and Kate on the lake all day. I drank a pint of butterscotch schnapps and an entire 18 pack of Coors Light.

I also ate 2 burgers, and entire Domino's pizza, and had a wicked sunburn by the end of it (lol).

Consumption, consumption, consumption... that was me in a former life.

The pic on the left was taken in 2009. A few years later, I just grew sick and tired of feeling sick and tired.

My back always ached. My shins hurt. I would get strange pains in my traps for no reason. I had acid reflux and regular migraines.

A lot of "Western diseases", if you will...

I focused everything on losing the weight, and getting stronger.

I wanted to life a long, productive, high quality life, and from the research I had done, I needed 2 things:

1. A healthy body fat percentage
2. Sufficient muscle mass and strength

All of the research I consumed showed those were the 2 most important aspects to longevity (cardiovascular health is a big part of that, too, but I figured that would be taken care of by the other 2, most likely).

For 2 years, I struggled with dieting. I tried a million gimmicks, and failed at most of them. But with each failure, I learned something, put what I learned into my "bag of tricks", and kept going.

For some odd reason, I just refused to stop until I had finished the job.

Fast forward 15 years since the picture on the left was taken, and that's me at the gym post workout present day, at 43.

The funny thing is, I don't do anything mind-boggling.

Here's my entire "gameplan" for health:

1. I lift weights 3 times per week, minimum for an hour (usually 4 days per week).

2. I try to get 8-10k steps per day. (it's often less on the weekends)

3. I eat 225 grams of protein per day (I'm a big guy, you may not need that much)

4. I get an hour in the sun each day, and supplement with vitamin D when that's not possible (important up here in Michigan)

5. I go to bed at least 7 hours before I have to wake up (sleep is the real "health hack")

6. I try not to snack, and keep my calories around 2500-3000 per day (I usually succeed...)

And that's about it. Nothing more, nothing less.

And that's what I tell our clients. Forget all the hacks, all the gimmicks, and all the fads. Keep your blinders on. Don't pay attention to the gurus who have found the "cutting edge new way to hack your metabolism" because that s**t doesn't exist.

The stuff that works in 2024 is the same stuff that worked in 2009. Or 1979. Or 1969. We haven't changed much since then.

But our environments have. We have a million different ways to get distracted. Food is abundant, cheap, and low quality everywhere. We are tempted more than ever before.

It's up to us to refrain from the temptation.

Nobody is going to do that for you.

In the last 11 years of my career, I've given out hundreds of thousands of free workouts, guides, fat loss programs, and more.

A very, very small fraction of those people have ever paid me a dime.

If you'd like to get started - the right way - just tap this link and pick up some goodies.

They're on the house.

Now, I gotta get off Facebook... it's time to lift!

Coach J
Anyman Fitness

https://anymanfitness.com/programs/

There is no chance anyone will ever believe me

I know people will say this is photoshopped

But Jim has been a client for 4+ years

And this is his before and after picture… insanity…

👀👀👀

We all have choices to make. I LOVE Tootsie Rolls. And my wife always keeps them in our house.

She's a moderator. One of those people who can eat 2 Tootsie Rolls and then stop.

I, on the other hand, will eat 2 bags of Tootsie Rolls and still want more. I'm not a moderator. At all.

As such, I try to stay away. Sometimes I succeed. Sometimes I don't.

But if I struggled with my weight, the FIRST thing I would do is get rid of hyper-palatable foods.

They don't fill you up. They provide no nutritional value. There's no fiber, or minerals, or vitamins, or any of the "good stuff".

And they're specifically designed - in a lab - to make you overeat. That's their entire purpose; R and D teams have pored over the mouth feel, texture, and taste to ensure you can't eat just 1.

Have a Tootsie Roll.
Just don't have all the Tootsie Rolls.
And if you're like me, and if you have 1 Tootsie Roll, you're going to eat 20, avoid them altogether.

Outta sight, outta mind!

J

(A special shout out to Judi Fitcha from our coaching community for the comparison picture!)

A glowing testimonial from Lisa, who lost 20 pounds and 35 inches in 3 months, working with AF Coach Sean Clifford…

🔥🔥🔥

Update: The client results theft issue is resolved. The ad has been stopped.

Thanks to everyone who had my back.

The fitness industry is rampant with liars, and thieves.

Integrity is lacking everywhere. It puts a real stain on those who try to do things the right way.

Happy Father's Day!

My fam is still sleeping, and I'm working on my laptop. 'Cuz that's what Fathers do, amirite? Do what we can to provide for our families...

Anywho, this is the last day to sign up for The Summer Shred!

Yes, it's the summer, yes, you may be going on a vacation, but remember, perfect is the enemy of good. It can be tough to stay on track during the summer BBQ months.

Perhaps NCFS is just what you need to get you over that "hump" and keep the gains (and losses) coming!

It's the last time we're running it until the Fall - here's the link to join us (check the comments!).

Speaking of "Rocket High", I was floored yesterday when CC Rae sent me over this crazy transformation picture!

Since taking No Cardio Fat Shredding, CC has lost over 40 pounds and an ungodly amount of inches across her body.

The part I love MOST about this is this didn't happen by:

- Doing crazy boot camps, or killing herself with cardio
- Eating wild, restrictive diets and depriving herself of good food
- Doing anything unsustainable

Instead, she learned how to:

- Lift heavy weights with intensity
- Get plenty of whole food protein and a solid dose of carbs/fats
- Eat the foods she LOVES in the right portions
- Learn the habits and skills required to make it a lifestyle

It's so silly that in 2024, there are still women out there who think lifting will make them look like a dude.

Where's the "bulk" on CC?

Oh right, it's non-existent, because that myth is pure BS.

Freaking crushing it, couldn't be prouder of this girl.

And of course, if you want to join the program that CC used to kickstart this crazy transformation, No Cardio Fat Shredding: The Summer Shred starts on Monday.

For less than the cost of ONE meal out for your family, you could get on the same track.

LET'S GOOOOOOOOOOO!

This one is special to me - whenever I get to help old friends I went to high school with, it fills me with pride (Rocket pride, maybe? lol...)

Yes, it's cool to help random people off the 'net.

But it's satisfying and humbling to become "the guy" people go to get in shape from our old network.

This is Ryan Frazee, class of '99 at McNick high.

Ryan hit me up on Instagram last year in November. He was the guy on the left. He wanted to get back in shape and reclaim the strapping dude he was during high school.

We were just about to run No Cardio Fat Shredding, so I invited him onboard.

He accepted, and he dove in head first.

Ryan did a fantastic job, losing a bunch of weight. He loved the program. Then he did what so many (thousands) of NCFS grads do after the program ends.

He just kept going. Got some additional 1:1 coaching with Sean Clifford. Kept eating right. Kept lifting weights.

And here he is 6 months later.

He's down 57.6 pounds.

His face has changed drastically. He has his jawline back, and has a much more masculine "look" to him.

I couldn't be prouder of Ryan.

And the course that started it all for him, and has for so many others, is starting another round on Monday.

It's discounted heavily, if you wait until later, you will pay more.

I'll leave the link in the comments - I wonder who's going to be the 'Big Winners' this round.... ;)

Coach J
AF

Here's 2 pictures to compare - me at the age of 30, and me currently...

Next Monday, on June 17, our signature 6-week fat loss course No Cardio Fat Shredding: The Summer Shred begins.

Let me tell you a quick story about what No Cardio Fat Shredding is, and how it came to be, and how I went from the bloated, obese guy on the left to the man I am today.

I was always an athletic guy growing up. Played basketball/baseball in high school. Played D1 baseball in college.

I started college at 6'8", 220 pounds. Played for 2 years.

Then, hung up the spikes and kept going with my studies. When I graduated I weighed 255...

I got married. Moved in with my wife. And the scale kept creeping up... 5-10 pounds per year...

By the time our first kid was born, I weighed nearly 300 pounds...

I was teaching middle school at the time. I had students who had obese, out of shape Dads. And I did not want to be one of them any longer.

I wanted to get in proper shape before my daughter grew up and realized her Dad was a fat, lazy whale. Maybe that's harsh, but that's how it played out in my head.

I went on a 2 year fat loss journey to find out the BEST and most efficient way to:
1. Shred fat
2. Get as strong as humanly possible

I didn't have a lot of time. I was working full time, as was my wife, and I had a newborn at home. I tried a bunch of bulls**t. Keto. Super long fasts. That sort of a thing.

Eventually, after refining my approach a million times over, I landed on The No Cardio Fat Shredding Protocol.

I was eating big, filling meals.
I was getting incredibly strong in the gym.
I was only doing 3, 40 minute workouts per week.
I had 100% food freedom, nothing was off limits.

And I was losing 1-3 pounds per week like clockwork.

I ended up losing 85 pounds and getting to 7% body fat with this protocol. This was verified via a DEXA scan.

I started putting my friends/family through the NCFS protocol. Their results mirrored mine. Rapid fat loss. Rapid strength gain.

Clients started raving about the program. I turned it into a course, and we started getting 50, 60, 70, and eventually 100+ people taking it with us.

And not only did it get the weight off of people fast, they were able to maintain their losses, due to the sustainbility of the program.

We have had countless stories of people losing 50+ pounds (some up to 100 pounds) and keeping it off forever, all from the No Cardio Fat Shredding Protocol.

Possibly the best part of the course is the price.

It's $77 for this round - The Summer Shred.

Seriously.
$77.

That's a big discount over regular prices ($127), and all the "gurus" think I'm stupid for charging so little.

I want this course to be accessible to you, and I don't want price to be an issue. 6 weeks from now is late July.

You could easily be down 15+ pounds and 4" off your waist by then if you hop on board with us and get to work. I'll leave the link in the next tweet.

No Cardio Fat Shredding: The Summer Shred is the PREMIERE fat loss course on the internet.

We begin 6/17. The Day after Father's Day.

Come get some.

The link is in the comments to learn more and join us.

It's not often that a small investment into a 6 week fitness course changes the trajectory of your health and life.

But with No Cardio Fat Shredding, it happens constantly. I know that sounds like hyperbole, just something a coach says to get people to buy something.

But reality is, it's the truth.

This DM is just one example.

Note: "I started the No Cardio Fat Shredding program 5 months ago and I've continued on my own. I'm down 33 pounds with subpar effort, which speaks to the effectiveness and sustainability of the program you've built."

This is what makes this 6 week fat loss course so special. It's not just something you do for a month and a half and then peace out.

It's a course that teaches you the tried-and-true basics of fitness, nutrition, and strength gain. It's crazy, I'll hold the class, people will lose 10-25 pounds in 6 weeks, and then go off on their own.

And months later I always get updates from people down 40, 50, 60 pounds or more. That is freaking bad ass.

No Cardio Fat Shredding: The Summer Shred begins in ONE WEEK on Monday, June 17th.

Spots are already filling up - you can learn more and join us at the link below (look at the comments).

This is Fabian.

Fabian lost 29.5 pounds in our coaching program in 3 months, ending up with a 6 pack for the first time in his life.

I cannot claim to be the mastermind here, though - this was 100% from Coach Patrick Brendan O'Connor's 1:1 coaching.

This is what Fabian had to say about his experience:

"First and foremost: THIS PROGRAM WORKS!

I stepped on the scale today in the morning and I clocked in at 79.6kg / 175.5lbs. Whaaaatttt??!! I did it!

Now check out the pictures - I am blown away!

This transformation is beyond what I could have imagined.

Feel free to use them for your website!

I would love to be on the front cover of the program and show what it can do to anyone who is interested in transforming their lifes.

So many inches down... I am speechless and the result looks amazing.

I cannot thank you guys enough for your support and all the wisdom during hard times, that kept me going."

Just an absolutely STELLAR result, Fabian! Congratulations, brother!

I posted today's issue of The NWA Newsletter on Twitter, and within minutes, I had people actually DEFENDING Paul Salidano, otherwise known as "Carnivore MD".

He's a snake oil salesman if there ever was one. I forgot for a minute that Twitter is full of people who actually believe insane, anti-science woo woo, and I deleted it.

Didn't want to deal with the hassle.

Maybe Facebook is a better place for it?

Today's issue of our newsletter is titled - "The Carnivore MD Scam" - you can read it here:

May-30-2024 - Anyman Fitness, LLC Subscribe to the NWA Newsletter Here In the bench press and shoulder press, lifting 4 plates, With my creatine, screaming out “GOTTA GET MY GAINS”, I don’t like it if it don’t bring the pain, In the squat rack, holler back “GOTTA GET MY GAINS”. – Jay-Z (probably) If you wish, you can g...

This is why you bulk… I’m the same weight in both pictures (241)

The first was taken in March of 2023, the second one a few minutes ago.

Both pictures are taken under the same conditions (post workout on a Friday) and in the same spot (the gym bathroom stall lol)

I’m much leaner in the 2nd picture though. Delts are much thicker. Chest is denser. Biceps larger.

I have about 6-7 pounds to go and I’ll look summer ready by my standards. At that point I’ll be 234-235. Last year, I was 228 at my summer ready point.

I’d estimate about 6-7 pounds of muscle gain.

I went from 228 to 261 and now I’m back to 241. Nice and steady gains (1.5 pounds per week on average, which is a bit on the high side, but I’m super tall, so I went for it)

Now, I’m aiming for slow and steady losses (1 pound per week on average since January)

There’s a few things that allowed me to pack on 7ish pounds of LBM at the age of 43, with zero HRT or gear

1. I didn’t drink or smoke w**d for a full year

This gave me incredible sleep. Awesome digestion. Low stress levels. Fantastic focus and intensity in the gym.

Highly recommended.

2. I used almost all machines and pushed myself to the absolute limit every set

Without needing to balance the weight allowed me to really push the weights as high as possible. Every set was taken to failure. Sometimes beyond.

It was a big change from my normal training with a lot of free weights. My joints feel great and the results can’t be denied.

This was about the most productive year I’ve ever had from a muscle gain perspective. Maybe my very first bulk was a tad better, but that was back in 2014.

To do almost the same thing at this stage of the game just flat out feels good man.

All the feels this morning from my client Kat Garcia.

We’ve been working together 1:1 and she’s been crushing it.

The sky is the limit for her - can’t wait to see her continued results! 🔥

Welp… this is awesome! Anyman Fitness, LLC being recognized out in the wild!

In the fall, I decided to go on a full blown race to gain size and muscle - my first “all in” bulk in years.

I gained 32 pounds purposefully from August through January, right around 1.5 pounds per week.

I went from 229 to 261 pounds, training and eating like crazy the entire time.

In January, I switched gears and started the process of cutting back the body fat I had gained. Since then I’ve lost 18 pounds, and am right around 243.

Based on my visual estimations, I’ve gained in the ballpark of 5-7 pounds of muscle. While that may not seem like a lot, for a guy who’s been traininf as long as I have, that’s a *very* productive year.

In the last month, the scale hasn’t moved, even though I haven’t changed anything diet or training wise.

This highlights the need to make adjustments as you progress in your fat loss. Less you means less calories needed. You’ll need to adapt and keep going if you want to see continued results.

It’s not “starvation mode”. It’s not my “hormones” being disrupted. It’s a natural part of your body’s adaptations.

If you want to actually get “abs”, you’ll be eating less and less over time as you lose more and more body fat. When I’m under 10% body fat, I’m basically eating lean protein and a few carbs, with no snacking.

That’s the side of the social media highlights nobody ever tells you.

Time to turn the screws on this fat loss diet. This is lunch - a chicken breast and 3 eggs. With hot sauce of course. Around 650 calories.

Dinner will be a salad with more chicken. And an iced tea on the side.

Let’s get this summer body, dammit lol…