OK I get asked about this more than I care to admit. First don’t be this guy


As with anything, keep it simple:

Fish Oil

It is what I take and what I would recommend anyone do as well. Spend most of your money on actual food.

If you want to build muscle then you need protein. No protein, no gains. How much? MINIMUM of half your body weight in protein if your goal is to build muscle. Even then it may be cutting it short. Of course if you get protein through your diet it is so much better. But not all of us get enough through diet alone. You need protein to help repair your body and aid in building muscle. And ladies. No muscle, no tone.

Prefer liquid or powder here but when I am broke I get pills. Say what you want. It makes me feel better.

Fish Oil (Omega-3)
Seriously is 2014 take your fuckin fish oil. And I mean fish oil not Flax Seed which is ALA omega-3. I mean EPA/DHA found in real fish oil. Remember the Sago Mine explosion from ’06? Yea I barely do either. I do know that the only dude who survived experienced multiple organ failure and brain damage. They said he would be a vegetable for the rest of his life. What did the doctor’s give him? High dosage of fish oil. He has fathered two children since then and living a normal life. I don’t know about you but that is pretty fucking convincing to me.

Not all fish oil is made the same so be smart and spend a few extra bucks on quality. Generally you want to take at least 600 mg of DHA a day.

Keep in mind that supplements are meant to do just that SUPPLEMENT your diet, not take the place of it. Buy and eat real food. Supplements will only help if they are part of a thought out meal plan. As far as diet goes, my man Pavel Tsatsouline said it best:

Meat for strength. Vegetables for health.


First Post


My name is Christian. I am a NASM Certified Personal Trainer based out of Princeton New Jersey.

Currently working at a gym and on several side projects(this being one of them).

Ok a little back story:

I was an overweight child(around 200 at the age of 12…ok I was a fat ass) and have always struggled with my weight. It sucks, and I understand the ups and downs(mostly downs, at least for me) that come with keeping your weight in check. Originally, I  thought all of my issues stemmed from the fact that I was overweight, however, overtime I realized that they were not so superficial. My whole mind frame was wrong and that needed to change or I risked never reaching my full potential. It is still a struggle, negativity seems to flood into my brain on a daily basis. I now choose to find and focus the positive and get better everyday at shutting the negative voice off. It is probably no surprise as to why I landed in a field where it is possible to directly impact people’s lives on a daily basis.

I am writing here to share the health and fitness knowledge(or lack there of?) I have gathered.  You choose to be healthy or you choose not to be. Either has its consequences. Healthy living does not have to be as complicated as a lot of people think and often can lead to a longer more enjoyable life.

If you want to contact me feel free to send me an email. Any corrections to information are greatly appreciated. I do not claim to know everything and the stuff I write will be based from my knowledge/understanding and experiences. That said, your experiences may be different and if you wish to share please do.

I hope you find this blog helpful. Also I like to curse. Deal with it.


Christian M