Free training tips, workout guides, and educational content to help you on your fitness journey.
Essential tips to maximize your results and train smarter.
The key to muscle growth is progressive overload. Aim to increase weight, reps, or sets each week. Even small improvements add up over time.
Distribute your protein intake evenly across 4-5 meals throughout the day. Aim for 0.8-1g per pound of bodyweight for optimal muscle growth.
Muscles grow during rest, not in the gym. Aim for 7-9 hours of quality sleep and include at least 2 rest days per week in your program.
Focus on the muscle you're training. Slow down your reps and really feel the contraction. Quality always beats quantity.
Nutrition doesn’t have to be confusing.
The Garrett Method approach to eating is simple: fuel your body for performance, recovery, and longevity — not punishment.
Michael eats the same way he trains: consistent, disciplined, and sustainable. No starvation diets. No over-complicated macros. Just clean fuel that supports muscle, testosterone, and energy — especially for men over 40 and 50 who want to feel powerful again.
Michael’s daily structure is built around three key principles:
He eats, trains, and walks at roughly the same times every day. Your body loves rhythm — it thrives on routine. That’s how strength, fat loss, and hormone balance all align.
Every meal is built from whole, real foods — lean protein, clean carbs, and healthy fats. Nothing fancy, nothing extreme. Just nutrient-dense meals that rebuild your body from the inside out.
When your food is balanced, you don’t need “cheat days.” You can live a life that’s both strong and enjoyable — where performance and satisfaction coexist.
Sample daily nutrition targets for optimal performance and body composition.
200g minimum (muscle preservation & recovery)
100g (controlled fuel for training & performance)
50g (hormone and joint health)
12,000+ per day — walking counts as part of your metabolic engine.
Michael’s food prep focuses on simple, repeatable meals you can make fast — no calorie counting, no apps, no chaos.
Here are examples directly from his kitchen:
All images featured on this page are actual meals prepared in Michael’s own kitchen — proof that real results come from real food.
“You don’t need to eat perfectly. You need to eat with purpose.”
This isn’t about short-term dieting — it’s about long-term mastery.
When you eat, train, and move at the same time every day, you stop relying on motivation. You build identity.
And identity doesn’t fade.
Michael will help you design a personalized, clean-eating structure that fits your goals, schedule, and taste preferences — built around your metabolism and age, not generic formulas.
through our Calendly link and take the first step toward your new foundation.
