How to Stay Fit During Lockdown with Three Basic Pieces of Equipment

Two weeks in to the pandemic shutdowns and I’m sure many of us are experiencing cabin fever. And we still may have several weeks to go.

Daygame and nightgame have dried up, and even online girls are nervous about coming out.

Rotation game is what we have for now. And likely extra time on our hands.

That’s no excuse to get soft. This is the perfect time to work on important goals, a side business, or catching up on your reading.

It’s also no excuse not to work out. If you’re not going out to eat it’s easier than ever to follow good nutrition.

And with a few basic pieces you can put together a home gym that covers 80% of what you need.

Here’s my set up for my apartment in NYC:

Very basic adjustable bench. With which I’m using adjustable barbells from Bowflex that can be adjusted from 5 to 52.5 pounds with a turn of a dial:

In addition I use this very inexpensive chinup bar.

Taken together, I can put together a solid workout such as this one I do twice a week:

1) Incline DB Bench Press: 3 sets x 5-8 reps
2) Pull-ups: 3 sets x 10 reps
3) Standing Overhead Shoulder Press: 3 sets x 5-8 reps
4) Standing Overhead Tricep Press: 3 sets 5-8 reps
5) Biceps Curls: 3 x 6-10 reps
6) Planks: 3 sets x 60 seconds (contract abs as hard as possible)

I do the sets slow, meaning 6 seconds up and 6 seconds down to protect my injuries.

Give it a try. You may find you’d rather not go back to gym workouts when this whole virus thing blows over.

Magnum's Guide to Nutrition (with 10 simple rules)

Magnum’s guide to nutrition with 10 simple rules

With the 2020 new year upon us I’m sure a lot of folks out there will be making resolutions. And with the over-eating and indulgence of Christmas many will now want to focus on their fitness.

Make no mistake, looking lean and fit will help your game. Getting your body fat to at least the 15-17% range will improve your jawline and likely improve your testosterone levels as well.

This helps you whether you’re doing direct approach or for your pictures in online game. All things being equal you will do better when you look your best for your age and genetics. This goes double if you’re like me and prefer to date women half your age.

One thing I’m often asked is how do I keep lean and fit despite being in my mid 40’s. Staying lean and fit gets harder as you get older, and I’m often told I look 5-10 years younger than my age. Nash likes to say I look like a “retied super hero” which I take as big a compliment that I look my best given my age.

In the end 80% of the battle is nutrition as opposed to working out. It took me a long time to learn this. I have several long term sports injuries from a life time of contact and distance sports that have limited my exercise to just daily walks and upper body weight lifting twice a week.

But the good news is these injuries forced me to do the reading and consult with nutritional experts to learn what works. It comes down to nutrition.

And I’m going to break down what I’ve learned for you lucky bastards into a few key rules anyone with discipline can follow.

Magnum’s Nutrition Rules for Getting and Staying Lean:

  1. Practice intermittent fasting. The easiest method I’ve found is the 16:8 method, which means you fast for 16 hours each day and eat all of your meals within an 8 hour period. For most this means skipping breakfast. Coffee or tea are OK in the morning as long as you take them black.
  2. Don’t snack. If you’re practicing the 16:8 you should be eating two solid meals – lunch and dinner and that’s about it.
  3. You don’t have to do a full keto diet, but you should avoid any and all carbs that aren’t fruits or vegetables. This means you will no longer consume:
    1. Alcohol
    2. Rice
    3. Bread
    4. Dessert
    5. Dairy
    6. Fast food
    7. Juices
  4. If you do want to do keto, you’ll need to ensure your net carbs (net carbs = total grams of carbs consumed minus grams of fiber) are less than 30 a day. This can be a bit extreme and I’d recommend working with a knowledgeable nutritionist if you plan to do this to keep an eye on your bloodwork. When I developed these rules I worked with Paul Burgess at Functional Nutrition, and he’s worth the money if you can afford a coach.
  5. Your diet is going to focus on eating meat and vegetables. You’ll want to eat enough meat with your two main meals of the day so that you’re consuming about 0.8g to 1 g of protein for every pound you have of lean body weight. I’m 6’3″ and 190 pounds, so I target 155 to 190 grams of protein a day. If you’re eating this much protein trust me you will not feel hungry on this diet.
  6. I’d recommend avoiding protein powders, most are made from whey protein which is dairy – and dairy is inflammatory.
  7. Besides the protein component, the rest of your meals will be a big assortment of vegetables. It’s almost impossible to eat too many vegetables. Do your best to make sure you mix up the kind of vegetables you eat. One method is to get a variety of colors with every meal. This ensures you’re getting a wide variety of healthy nutrients as well.
  8. Get 7 to 8 hours of sleep a night.
  9. Lift weights 2-3 times a week. A friend of mine has written an excellent online guide to this.
  10. No matter how well you eat it’s difficult to get enough of certain key nutrients. They just aren’t in our foods in high enough levels. I follow a extensive daily supplement routine, but here is the short list of key supplements that most westerners are not getting enough of:
    1. Fish oil. You want to ensure your omega 3 fat intake exceeds that of your omega 6 fat intake. Few can achieve this without supplementation. Liquid fish oil is absorbed much better than capsules, the link takes you to the brand I personally use.
    2. Zinc. This is essential to testosterone production and very tough to get enough through diet.
    3. Magnesium. Another essential mineral for testosterone production that you can’t get enough of through diet. This has the added benefit of helping to relax sore muscles and help with sleep as well.
    4. Vitamin D. One of the cheapest supplements there is and again almost impossible to get enough through diet alone. Like fish oil, liquid vitamin D is absorbed better by your body so that’s what I recommend.

I can hear it already . Most will complain that this is too strict, especially the not drinking any alcohol part.

My response is just try it for a month without deviation. You will see the results and then will want to keep going if you care about being lean.

Good nutrition is a lifestyle not a one time thing. To get the results of being lean you need to stick with it every day.

I provided this set of rules to a co-worker of mine in his 40’s, and he lost 40 pounds in 9 months. The results will speak for themselves. You will be leaner, have more energy, and improve your testosterone levels as well.

Here’s a screenshot of my last testosterone lab results to show you what I mean. I’m in my mid 40’s, follow the above rules, but do not take any hormone therapies or other medications:

Note my levels were about half of this 6 years ago when I exercised more but didn’t follow the above diet and supplementation routine.

If you’re looking for a good book to help you with this, I recommend “Wired to Eat” by Robb Wolf who popularized the paleo diet. It has all the science to support the above, plus a ton of recipes for meals.

Finally I’ll have to caveat this post by saying I’m not a healthcare practitioner or nutritionist. I’m simply sharing what has worked very well for me. Your results may vary. But I hope this helps those of you with the interest and discipline to stick with it.

Book Review: Sex Clubs, Non-monogamy, and Game by the Red Quest

I had the privilege of being one of the men that the Red Quest asked to provide input on the manuscript for his book, “Sex Clubs, Non-Monogamy, and Game“.  He’s finished the book in part with my input and is now giving the book away for free (downloadable at the link).

Worthwhile read

It’s a unique book based on his years of experience in the sex club / swinger scene in his city.  In the first half of the book he covers why a man would want to include sex clubs as part of his game, and in the second half of the book he shares lots of specific examples from his own dating life.  

Personally I haven’t had direct experience with sex clubs.  I’ve had FFM threesomes, and I once took a 22 year old I was dating to a sex club here in San Francisco.  But we left after 10 minutes, the club was slow and frankly we didn’t like the looks of anyone else there.  So I was curious to read Red Quest’s take on this scene and how to integrate it into non-monogamous relationship management.

As I’ve written about here and here, it’s your role as a man to lead your woman.  Lead her experience and take her to places she’s never been before.  Doing this right I’ve been able to keep the attractive women I want in my life, without having to promise monogamy.  Women want to be lead by an exciting lover as a means for them to experience the world.  And I can see from “Sex Clubs, Non-Monogamy, and Game” that sex clubs could be part of your larger game in doing this leading…if you had the skills and inclination.

After reading this book, here are the positives I see for bringing your girls to sex clubs:

  • you frame yourself as top tier lover because you’ve opened her to experiences she’s only fantasized about but would never make happen on her own
  • her attraction for you can increase as she watches you fuck other girls (preselection at its most primal)
  • you can leverage her for variety both by swapping her with other couples and also having her recruit other girls for you
  • the sex club scene in your city becomes a long term “ecosystem” / social circle you can leverage for constantly finding new partners – if you have the social savvy and sex skills to be a top-tier guy in the sex club scene in your city

Here are the downsides I see:

  • I doubt most guys can pull this off – this is advanced level game and your looks, game, and sex skills need to be on point.  You need a strong frame and ability to lead
  • other guys will try and poach your girl
  • you have to manage not just your relationship with the girl you bring but your relationship with the other couples you play with
  • most guys won’t enjoy watching “their” girl fuck other guys…even if it means they get to fuck other girls at the same time
  • From my very limited experience in San Francisco I’m not convinced there are many attractive women in the sex club scene (I’m picky and prefer petite college aged girls)

I think this is a worthwhile read to any one who’s had some curiosity about the sex club world.  There’s value here in reading about Red Quest’s advanced level game in action, even if all you’re looking to do is merge girls you’re already dating into a FFM threesome with you. 

Read it and decide for yourself if it’s a world you want to enter.