If you’re trying to build lean muscle and lose fat, congratulations. You’ve entered the chat of every fitness goal ever. But here’s the thing—it’s not just about “going hard at the gym” and praying your way to abs. There are a few unsexy basics that actually matter. A lot.

And before we go further, let’s clear something up:

“I don’t want to get bulky.”

You won’t. That’s like saying you’re scared to touch a piano because you might accidentally become Mozart. It takes years of effort, heavy lifting, perfect nutrition, and often some “extra assistance” to get truly bulky. So, let’s let that fear go.

Cool. Let’s move on.

1. Sleep: The Free Recovery Tool You Keep Ignoring

You can track your macros, time your workouts, and drink a gallon of water a day, but if you’re consistently sleeping like trash? Don’t expect miracles.

You want:

• 7–9 hours per night. (6 is fine as long as it’s quality sleep)

• Consistency with your sleep/wake time.

• Less scrolling, more shutting your eyes like an adult. (I’m guilty of this sometimes)

Sleep is when your body does all the behind-the-scenes work: repairing muscles, balancing hormones, deciding whether or not it hates you. I started taking sleep seriously and not only did my Fitbit start clapping for me, I actually had energy during the day. Highly recommend.

For a more comprehensive deep dive into sleep check out Unlocking the Power of Sleep: Why it’s Vital for Your Health.

2. Protein: Eat It. Then Eat a Little More.

Protein is what keeps your muscles from ghosting you when you’re in a calorie deficit. It also helps you stay full so you’re not rummaging through the pantry like a raccoon at 9pm.

Here’s the simple rule:

• Eat 0.7 to 1g of protein per pound of your goal weight.

• So if you’re 200 lbs and want to be 150 lbs, shoot for 105–150g of protein per day.

Most people screw this up by eating too little or way too much. Middle ground is your friend.

What to eat? Chicken, eggs, fish, beans, Greek yogurt, or a decent protein shake. I like Isopure—it’s a whey isolate, so it’s easier on the stomach than the standard stuff.

As for food think chicken, fish, eggs, beans, or even protein shakes if you’re in a rush.

My favorite protein shake is Isopure. This is a whey isolate protein, meaning if you have stomach issues with whey concentrate this could be a better option. Don’t know which whey protein to choose? Read Which Whey Protein is for You.

Getting enough protein helps you feel full longer and prevents muscle loss when you’re in a calorie deficit. So, load up on those protein sources.

 3. Step It Up

You don’t need to run 5 miles or live at the gym. Just walk more.

Aim for 6,000–10,000 steps a day.
Why? Because movement outside of your workouts adds up. It helps burn more calories, clears your head, and makes your fitness tracker feel useful.

I’ve got a dog (Koda Bear, 12/10 good boy), so daily walks are built in. That alone gives me over 2,000 steps before breakfast. Not bad.

If you don’t have a dog, borrow a neighbor’s. Or just pace your kitchen while thinking about dinner. It all counts.

It’s a simple way to keep your body active and burn extra calories. Whether it’s walking the dog, taking the stairs, or just moving around your house more, every little bit adds up. Plus, walking can be a great way to clear your mind and reduce stress. For a more in depth dive into losing weight check out How to Lose Weight: No Fads Just Real Talk

4. Lifting: The Part Where You Actually Build Muscle

Lift weights 3–4 times a week. That’s enough to make progress without wanting to throw dumbbells at people.

Focus on the big lifts:

• Squats

• Deadlifts

• Bench press

• Rows

These compound movements hit multiple muscle groups and give you the most return for your time. Isolation exercises are fine, but don’t spend 30 minutes perfecting your triceps kickback if you haven’t learned how to bench press properly.

Also: progressive overload. It means lifting more over time—more weight, more reps, better form. Not every week, but eventually. Feeling the burn isn’t a sign to stop. (Unless it’s actual pain. Use your judgment.)

A good rule: stop 1–2 reps before total failure. Going to failure every time is a great way to end up injured and mad.

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Sample Workout Splits (Pick Your Flavor)

• 3 Full-body days

• Upper / Lower / Full-body

• Push / Pull / Legs

• Legs / Pull / Push / Legs (for the slightly unhinged)

If you’re new to lifting—or coming back after a long break—take a rest day between lifting sessions. Yes, real rest. Your joints will thank you.

Here’s a super basic weekly split:

Monday: Upper Body
Wednesday: Lower Body
Friday: Full Body
Rest Days: The others—but feel free to walk, stretch, do yoga, or some core work. Just don’t treat “rest” as “sit completely still and binge Netflix until your legs fall asleep.”

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Putting It All Together (Without the Pep Talk)

Let’s be honest: this isn’t revolutionary.
But it works.

• Sleep consistently.

• Eat enough protein.

• Move more outside the gym.

• Lift weights and track your progress.

That’s it. Do those four things 80–90% of the time and you’ll see results—without needing to download another macro calculator or give up bread.

Consistency beats intensity. Every. Single. Time.

You’ve got this. Quietly. Casually. Like someone who’s just going about their life and happens to get stronger, leaner, and feel better doing it.

Hey, I’m Andy. The guy who wrote this. How’s it going? I just want to say that if you have a question, please ask. I’ll respond I promise 🤙🏼