Lean Nutrition

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Welcome to Lean Nutrition, where science meets strength and nutrition fuels performance! Our mission is simple: to help people become Fitter, Leaner, Stronger, and Healthier through high-quality, science-backed nutrition.

05/24/2026

Seriously how the hell does anyone do 10 plus sets on quad day in one session?

3 hard AF sets of squats, hacks or split squats and I’m spent.

Have to dig deep to hit 2 additional burn out sets on leg extension to close it out.

10 sets a week over 2 sessions is more than enough. Anymore and intensity drops off a cliff.

Can’t imagine doing more than 3 heavy sets close to failure.

My legs are literally shaking after the 3rd set.

Apple for pre-workout. Banana for post-workout. Avocado for protein and fat meal. Feel bad for people who actually fear ...
05/21/2026

Apple for pre-workout.
Banana for post-workout.
Avocado for protein and fat meal.

Feel bad for people who actually fear eating fruit and healthy fats bc they think they will get fat.

Fruit and healthy fats is an important part of any diet regardless of whether someone is looking to get lean or bulk up.

Key is knowing how it fits into total daily cals, it’s combo with other foods (best to separate fat and carbs depending on goals) and meal timing which all play a major role in managing one’s insulin levels.

To neglect these foods from your diet bc some popular carnivore account told you so is completely hogwash.

05/20/2026

Getting lean is life changing.

Your jawline sharpens, your abs start poppin’, you look phenomenal in everything you wear.

You carry yourself with so much more confidence that people notice.

And the biggest win?

You build a disciplined mind that drives higher levels of success in ALL facets of life.

05/20/2026

People bitch all the time they don’t have enough time to train which we know is code for “I’m lazy and don’t make time in my life for working out”

If someone is truly limited on time at the very least (the floor) is 1 hard AF set per body part per week. That is certainly better than nothing.

But I suspect that sort of improvement is going to peter out relatively quickly at 1 set per week. I think if we're thinking about a 4 week, 8 week, 12 week sort of training intervention where time is limited or longer…I think a little bit higher recommendation is reasonable.

I’d say 3 to 5 sets per week per muscle group is probably the low end of what I would probably want to see somebody do.

As far as conditioning goes…I'd at least like to see folks getting 60 minutes per week of conditioning exercise. That is only three 20 min zone 2 sessions (prefer walking on incline)…

Or doing sprints outside or on echo bike (6-8 sets 20 secs on/20 secs off)…

In terms of what type of exercises, I’d suggest a squat type pattern such as a leg press…a press type pattern such be a hammer strength press. A pull type pattern such as a seated row, a dumbbell row or my all time favorite pull movement which is a weighted pull-up.

You can split this up into multiple sessions or pack it into 1-2 sessions per week.

All this will take less than 120-150 minutes a week if done efficiently with focus and purpose which should be completely doable for everyone.

At the end of the day, it really all boils down to how motivated someone is and how important being in good shape is to them.

No matter how little time you have, with a little ingenuity and some self-motivation and discipline…everyone has time to exercise and stay in shape.

No excuses.

05/20/2026

If you want to stay lean without starving yourself… here’s the trick:

Eat high-protein snacks between meals — not chips, not granola bars, not cereal disguised as “healthy.”

Just give your body what it actually wants.

My go-to lately?
Meat sticks + water + walk.
Simple. Zero insulin spike. Zero crash.

Most people are overweight because they snack like children.

Protein fixes 80% of that.

05/19/2026

As you get more advanced in your training you want to do more warm up sets and less working sets.

Not because you need more time to “warm up” your muscles but to prime the CNS for high intensity working sets.

If they are intense enough 2 sets per body part for that given session should be sufficient.

In terms of total sets, I found 10-15 per body part per week to be best for growth and adequate recovery.

Your mileage may vary.

There is no best way. The best way is what you can do everyday to get the results you are after.

05/18/2026

Some random thoughts on this Monday morning…

-If you’re overweight and over 20% body fat your MAIN focus should be on eating in a calorie deficit and getting in steps. I see some huge guys at the gym and while I commend them for showing up and working out, they’ll make a lot more progress if they s good deal of weight and stopped worrying about their max bench.

-Experiencing elbow and shoulder pain…do mostly all cable work for your arms and shoulders. Cables create enough tension to stimulate muscle growth without fu***ng up your joints.

-Stop spamming your reps. Put your ego aside, drop the weight and slow things down on the eccentric in a controlled manner.

-Body weight or weighted pull-ups once a week are mandatory.

-Seeing very few people warm up these days. Walk on treadmill 5-10 mins before your workout and hit some warm up sets before you start moving weight.

-Coffee before donuts. If your goal is to lean up, eat the bowl of cereal post workout not before.

-Train hard, rest easy. Bust your ass and earn your rest days. If your intensity and volume is hard enough, 3 days in a row of training should feel next to impossible. 2 on 1, etc

-Consistency is the real secret sauce when it comes to training and diet. It’s a boring topic for influencers and any seasoned lifter to constantly preach about it but without it nothing works.

-Getting jacked but giving up all your athleticism, mobility and flexibility is a net loss. Don’t be that muscular guy who looks like he can’t wipe his own ass, sprint or throw a baseball.

-Be friendly at the gym. Don’t need to talk to everyone but it’s not hard to “hey what’s up” to people you see everyday. People take themselves way too serious. You’re lifting weights bro not training for the Olympics. Relax.

05/16/2026

A lot of guys do NOT have a gym problem.

They train consistently.
They train hard enough.
Their technique is decent.

That usually covers the basics.

But where MANY guys fall apart?

Nutrition.

That’s why so many people stay overweight despite training regularly.

They simply cannot stick to a calorie deficit consistently enough.

05/13/2026

You’ve got a problem when your cortisol is low in the morning and high in the evening...

Circadian biology basically tells our body when to be awake, when to be digesting, when to be resting and when to be sleeping.

The pineal gland in the brain is the center of the circadian rhythm.

If the circadian rhythm is backwards or dysfunctional…all of your internal organ systems are going to be out of harmony.

Many people who have dysregulated circadian rhythms will complain and say…

“I can't fall asleep at night”
“I wake up at obscure times in the night”
“My digestion is really bad”
“I'm not hungry in the morning”
“I'm tired in the morning”
“I wake up feeling really tired”

All these symptoms are really some version of the fact that your sleeping poorly because your circadian rhythms is dysfunctional and fu**ed up.

A big part of your problem is light.

When we have so much fake artificial light our bodies are changing these rhythms especially when you're staring at your phone…or when you're staring at your TV…or when you're staring at your computer or even driving in a car with lights driving directly into your eyes…that will shift the melatonin production later in the day.

If you care about your sleep…which you should if you care about your health and want to build a good physique…

Then get off your phones and try to avoid all electronics and light before you go to sleep.

It’s really not that hard and can help you in more ways than you may realize.

05/11/2026

First day back after taking a full week off from the gym and there is no question the weight felt much lighter today.

The bar just moved so smoothly as if it was effortless.

Why a rest/deload week is so important for anyone going hard on their training week after week…

Your body and mind needs the occasional break so it can fully recover and bounce back stronger.

Remember it’s a marathon, not a sprint.

05/10/2026

Here’s what I found works best for me.

Took years of experimenting…

You can do some of them, none of them or all of them. Your choice.

When I check these boxes, I look and feel my very best.

In no particular order:

-Train 4 days a week about 60 mins per session. Low volume/high intensity about 10-12 sets per body part per week.

-3-4 days/wk zone 2 cardio sessions per week. Typically 25-30 minutes outside or on treadmill on an incline.

-Hill sprints or sprints on echo bike at least 1x week

-Body weight x 1 grams of protein.

-Body weight x 1 grams of carbs with 80% around my workout (per, intra and post depending on goals)

-TRT 160mgs 3x a week

-Rotate peptides (favorites are BPC/TB and Reta.

-Electrolytes, creatine and pre-workout mix with some fast acting carbs for intra

-Carbs consist of mainly rice, oats, fruit and some pasta on occasion.

-Protein powder post workout and to fill the gaps throughout the day for convenience

-Lean proteins such steak, ground meat, eggs, chicken and yogurt.

-Lean Stix and nuts as my go to snack.

-Ruck in woods 1x on Sunday mornings with the guys.

-Play basketball and pickleball in backyard with kids for fun

-Eat what I want if I’m in the mood for it. If I want to eat a cheeseburger or ice cream I will. I don’t follow strict rules and don’t have designated cheat meals. On weekends, I’m less restrictive and will enjoy what I want.

-Automate all my meals during the week. Usually eat the same type of meals at the same times in the same amounts. This has helped tremendously and takes all the guesswork out of it.

Hope this helps. Take what you want from the list and customize as you see fit based on your preferences and goals.

These aren’t hard rules by any means.

More just guidelines but I did find the more boxes I check, the better I look and feel overall.

Address

Collingswood, NJ

Website

https://open.substack.com/pub/stevelibs?r=2txh98&utm_medium=ios

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