No More Myths. No More Broscience.

If you’ve ever done a bit of research on how to get in shape, you would think that you need to get every tiny nuance of training and nutrition down to absolute perfection or risk having nothing to show for all your hard work.

“Eat every X amount of hours for optimal boost to your metabolism and take advantage of the afterburn effect bro!!”

“Do 6 workouts a week for 90 minutes each and change programs every 4 weeks to shock the muscles bro!!!!”

“Take Z supplement exactly 30 minutes after your workout and not a second after to take advantage of the anabolic window and maximum gainzzzzz brahhh!!!”

But let’s be honest: there’s a ton of bullshit floating around the interwebz right now. Countless workout programs and fad diets are being peddled around only to get people nearly zero results.

And that’s exactly the reason why I started SayNoToBroscience.com.

It’s for the sedentary desk jockey who wants to build some muscle, but doesn’t want to live in the gym. The kitchen idiot with a dad bod who wants to clean up his diet and eat healthier, but has zero cooking skills. The chubby couch potato who wants to burn off his belly, but couldn’t run a mile if there was a gun to his head.

SayNoToBroscience.com is all about simplifying the art and science of getting fit. It’s about mastering the few simple actions that yield the most dramatic results, instead of getting bogged down with the trivial details that over-complicate things that often leads to failure.

Lift heavy shit up and down. Eat like a goddamn adult. Sleep at least 7 hours every night. Then wake up and do it all again. Eat, sleep, lift, repeat — it’s that simple.

Welcome to SayNoToBroscience.com.

The “Say No To Broscience” Philosophies

1.) FITNESS AROUND LIFE, NOT LIFE AROUND FITNESS.

Most people think that getting in the best shape of their lives involve eating nothing but bland, tasteless food and spending 2-3 hours in the gym everyday. Not us. What good is a great physique if we don’t have the time to enjoy its benefits?

An hour in the gym 3-4 days a week is all it takes. Plus our diets focus on moderation, not elimination — that way, we can still enjoy our tasty treats guilt-free. At the end of the day, we workout to live, not live to workout.

2.) FOCUS ON THE 20% OF THE ACTIONS THAT BRING 80% OF THE RESULTS.

Our goal is to get the most return on our time investment. Luckily, this shit is crazy simple. Want to lose fat? Eat less calories than your body burns and consume enough protein. Want to build muscle? Lift heavy weights regularly and do better than you did the last time (AKA progressive overload). Instead of looking for supplements to optimize your performance in the gym, try getting more sleep every night instead.

Eat, sleep, lift, repeat — everything else literally doesn’t matter. We’re not elite athletes or competitive bodybuilders who need to dial every aspect of nutrition and fitness to the nearest detail — we just need to do enough of the right things for a long enough time to get in the best shape of our lives.

3.) GET FIT IN THE GYM. LOSE WEIGHT IN THE KITCHEN.

Unlike an RKO from Randy Orton, muscles don’t come outta nowhere. That’s why we pay our dues by lifting heavy weights up and down — to command our muscles to grow with every single rep, then do it again and again.

At the same time, you can’t outrun your fork. Abs are built in the gym but revealed in the kitchen, so we put in an equal amount of work in both. If you’re looking for the best exercises for melting away belly fat, then 5×5 table push-aways and 3×10 fork put-downs is the best routine to do so.

4.) SUSTAINABILITY OVER PERFECTION.

Drastic transformations take a drastic change — and ultimately, that’s what makes them unsustainable in the long run. That’s not what we’re about. What good is the perfect workout and the perfect diet if we run out of steam and fall back to our lazy ways after a couple of weeks?

We already know that willpower is a limited resource — so the aim is to minimize our reliance on it and make sure we have some left in the tank when we really need it. So instead of doing a complete 180 tomorrow, our focus is to build one small fitness habit at a time — then use that momentum to carry us forward and inch us closer to our goals.

5.) BE WILLING TO PAY THE PRICE.

Too many people are looking for the quick fix. They hop from one workout program to another and buy all sorts of fat burners and muscle growth supplements, hoping that some sort of magic pill will do the work for them.

The unfortunate truth of it is that supplements are borderline useless if you haven’t mastered the fundamentals. While fitness doesn’t have to be complicated, we understand that we have to do the work. There’s no cruisin’ on easy street in this neighborhood — to get results, you gotta pay your dues by putting in hours the gym and religiously sticking to your diet.

About Me

HELLO FROM MY OLD HOME GYM.

What’s up, my fellow lifting brethren. My name is Carlo — ultimate fitness nerd, chronic cardio skipper, and bonafide Internet shitposter. I’m also the dudebro behind this site.

I had countless false starts with fad workout programs and wasted hundreds of dollars on fitness gadgets and worthless supplements only to get absolutely nowhere. I was sick of my ever-growing beer belly, but because I was always exhausted from my day job I never felt motivated enough to do anything about it.

My wake-up call happened on a flight to Vancouver — I bent over to reach for my laptop underneath the seat in front of me, but absolutely couldn’t because my goddamn belly was in the way. That’s when I realized the growing amount of issues I was having with my health — difficulty breathing, sleep apnea, and a skyrocketing blood pressure. Add that to the fact that I absolutely hated how I looked in the mirror that I finally got the motivation I was looking for to actually do something about it all.

After consistently grinding away on the path of iron, I’ve managed to get rid of the dad bod and get in the best shape I’ve ever been my entire life — all while running several businesses and without giving up beer or pizza — and show no signs of slowing down.

Given how saturated the fitness market is these days, I actually had zero plans of starting my own website. However, I found myself repeating a whole bunch of the same information after several of my friends asked me for help after seeing my own transformation (that, plus the fact that I spend an embarrassing amount of time talking about fitness on Reddit).

The sites I would link to provide provide great, in-depth information — however, a lot of beginners tend to find them a little too advanced and thus difficult to grasp. As much as I wanted a resource that condenses everything into a simple and easy-to-digest format, I couldn’t really find much… So I said fuck it and SayNoToBroscience.com was born.

Over the years, it’s become a passion of mine to help people achieve their fitness goals and hopefully get them in the best shape of their lives as well. Hopefully, you find the information on this site to be useful and I can be part of your own transformation as well!