This content outlines a comprehensive four-pillar system (Foundation, Sculpting, Mastery, Maintenance) designed to help men achieve and maintain a lean physique with visible abs year-round, emphasizing mindset, habits, nutrition, and training.
Mind Map
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What's up, boys? Welcome back to the
channel. If you guys are new here, my
name is Kesler Lloyd. I run Mount
Olympus Training, which is an online
transformation program where we get guys
results like this. I'll pop a few up on
the screen for you. And the way we do
this is by teaching guys how to master
their mindset, their habits, their
nutrition, and their training. In
today's video, I put together a fire
whiteboard presentation for you guys
that's really going to explain
everything that you would need to know
to get down to sub2% body fat to get
your abs to finally come in and to
basically maintain that lean look year
round. Okay. So, we're going to go over
that today. I'm going to break it down
into four different pillars. We have our
foundation pillar, our sculpting pillar,
our mastery pillar, and then our
maintenance pillar. Okay. I'm going to
try to keep it as direct as possible,
give you guys the exact information that
you need to know. And, you know, towards
the end of the video, I'm going to talk
a little bit more about the secret that
me and my clients use to really maintain
these abs year round and to never put on
too much excess fat or lose the hard
work that we've been putting in. Okay.
So, without further ado, boys, let's
jump into it. I'm going to keep it as
fast and as direct as possible. So grab
a notepad, take a couple notes here and
there. This is going to be very, very
valuable information. Obviously, we get
guys killer transformations. Obviously,
you know, I won my pro card recently.
So, this is all the knowledge that I can
give you guys um compiled into one
video. All right, so let's jump into the
first pillar. All right, we have our
foundation pillar. And the idea behind
this pillar is you cannot build a
skyscraper on a bed of sand, right? We
have to have a solid foundation if we
want to achieve our goals. So, in order
to do that, we focus on our four daily
non-negotiables. This is going to be
your wake up time, right? You have to
set a wake up time. This is extremely
important. Not only is it going to build
discipline, but having a set wake up
time that you hit every single morning.
It doesn't have to be like me. It
doesn't have to be 4:00 a.m. It could be
5:00 a.m., 6:00 a.m., 7 a.m., 8:00 a.m.,
whatever it's going to be. You need to
set a wake up time that you consistently
stick to because this is the first win
that you get every morning that will
compile into a day of just productivity
and absolutely getting into that flow
state. So, first things first, set a
wake up time. Write it down. Set an
alarm, get out of bed every single time,
and make sure you hit that wake up.
Second, meal structure. It's really
important that you guys understand how
to properly eat if you want to get lean
and if you want to build muscle at the
same time. Most of you guys are probably
eating two to three big meals a day. Me
and my clients, we do smaller portions
and eat four to five times a day. Now,
the reason this is better is because
every time you ingest protein, you
trigger a process called muscle protein
synthesis. Basically, that just means
every time you eat protein, your body
starts building muscle. So, for you guys
that are eating, you know, twice a day,
three times a day, me and my clients are
eating four to five times a day. Every
single day, we're building two times
more muscle, where every single week,
we're building 14 times more muscle.
Every single month, that's 56 times more
muscle. And then every single year, just
by adding in those two extra high
protein meals, splitting those bigger
meals into two, we're actually able to
build muscle 672 times faster than the
majority of people that are just eating
two to three meals a day. Okay, so
that's the first actionable tip I can
give you guys. Split your big meals into
two meals with about an hour and a half,
two hours in between. Get a walk after
those meals and this will really allow
your body to push all the nutrients to
the places that you're trying to grow.
Okay, next we have our water intake. It
is really important that you guys are
drinking at least a gallon of water a
day, especially if you're on creatine,
um, which is going to dehydrate you,
pull more water into your muscles, allow
you to have more recovery, strength,
etc. But the water intake is really
important because it also flushes all
the nutrients that you're eating, all
the carbs, the protein. It flushes that
into your muscles so you can actually
get a good pump and so that you can
actually let go of that fat that your
body's holding on to. Last, we have our
daily step goal. This is a
non-negotiable. I want you guys getting
8 to 12,000 steps a day. You have to
keep your movement high. You need to
keep your metabolism stimulated. And you
really need to be getting a lot of
activity in so that we can eat more
food. The way that I like to do my
clients and the way that I like to live
my life, eat more food, move more,
right? We don't want to starve ourselves
because when we starve ourselves, our
body goes into a stressed starvation
mode where it holds onto those excess
fat stores because fat stores are your
body's reserve energy source. And when
you put yourself into a stressed state,
it's going to hold on to those reserve
energy stores because it doesn't know
when it's going to get the right
nutrients again or doesn't know when
it's going to be out of that stressed
state. So, moving on, that's the
foundation, right? We have our daily
non-negotiables. Make sure you guys hit
those every single day and that's going
to kind of guarantee that you're making
progress to your goals. Next, we have
our sculpting phase, right? This is
where we really build the physique.
We're going to focus on a PLA split.
Okay? I need you guys to stop doing
upper lower, stop doing Arnold splits,
stop doing whatever you think is working
when you get in the gym and switch to a
split that actually allows you to build
your arms and allows you to actually
build that aesthetic physique. Okay, so
you have your push day. That's typically
going to be your upper chest focus. It's
going to be your uh your front delts.
It's going to be your triceps. Really
making sure we get a good pump on that
day. Afterwards, we have our pull day.
We usually split these days into two. We
have a width focused day and a thickness
focused day. We're going to be focused
on building that vtaper. the thickness
in your upper traps, working those rear
delts, and then also getting a bit of a
bicep pump towards the end. That way, we
can fill out our shirt and really feel,
you know, that that thickness feel um
from hitting your back and building that
that broad vtaper back. Now, the the
next day would be legs. Obviously, we
need to hit legs. Having good legs is
aesthetic, right? We don't need to be
training, you know, balls to the wall,
but I really want you going pretty
intense and and and doing a lot of um
you know, exercises that are going to
give you a good pump and really build,
you know, those aesthetic legs.
Afterwards, we have our arm day. And
this is going to be a crucial crucial
part of the split. I like to personally
add shoulders on this day because my
shoulders were always a weak point.
Obviously, as you guys can tell, adding
this shoulder arm day is literally the
game changer. If you guys want to build
an aesthetic physique, your arms are the
part of your body that everybody sees.
And by adding an extra day, you allow
you allow your body to actually
stimulate those smaller muscle groups
more. Smaller muscle groups recover
faster. And typically you're using most
of your energy on that chest, um that
back on those push and pull days. And
this way you get less energy focused on
your arms. So we add in an extra day
just to train your arms and shoulders so
you can really push the growth in those
areas. Next, we have our tracking
sessions. All right, if you guys are not
tracking your workouts, not tracking
your weights, you guys are not making
progress. Okay, progressive overload is
the key to actually building muscle. And
in order to do this, you need to track.
Like I say to my clients, if you are not
tracking, you are lacking. So get a
notepad out. Um, all my clients have an
app that they use um to to follow
through the workouts. It has videos of
me for every exercise, showing you how
to get that good mind muscle connection,
but also letting you track your weight,
tracking your reps, so that we can
really make sure that you're
progressively overloading and seeing
progress. Even when you're on a cut, you
still should be seeing progress. Okay.
Underneath that, we have build the
frame. This is a a key part of um this
this sculpting phase. We talked a little
bit about it earlier, but for our muscle
groups and the exercises we choose, we
really want to focus on building that
upper chest, getting those cap off
delts, building that vtaper in your
back, and building the thickness in your
arms, right? It's really important that
we focus on building the right kind of
physique versus just getting in the gym
and training. The more you can actually
envision the physique that you're trying
to build, the better mind muscle
connection you're going to get and the
more progress you're going to see.
Underneath that, we have our optimized
gut and your hormones. We really make
sure that all my clients have a meal
plan that is dedicated around their
their body, what they're actually have
access to, the foods they like. So, we
we try to optimize it for your hormone
health. Okay. One trick that I use to
get my my clients to boost their their
testosterone is we do a lot of red meat
and eggs towards the end of the day,
right? The way that men's bodies work is
we have a cycle. The same way as women
have a period, that monthly cycle, men
have a testosterone cycle, okay? But
it's a daily cycle. In the morning, your
testosterone is peaked and throughout
the day, it's steadily going to decline.
At the end of the night, it's going to
be at its lowest. And then when you go
to sleep, your body builds testosterone
and obviously gets back to its peak in
the morning. Now, we want to optimize
this this testosterone production at
night by eating an egg or two before
bed, maybe a meal with some ground beef
towards the end of the night, right? an
hour or two before bed so your body can
digest and have all of the
micronutrients it needs, all of the
cholesterol it needs and all of the um
you know fats that it needs to really
optimize its hormone health. Now
cholesterol, micronutrients, things like
zinc, magnesium, um vitamin D and you
know uh iron is all going to be crucial
parts to building your testosterone
production. So those are all contained
in red meat, things like ground beef,
steak, and it's all going to be
contained in eggs as well. So an egg
meal before bed will really help your
testosterone production.
Next phase is going to be the mastery
phase. Okay, this is the pillar um that
we really focus on advanced strategies
to push our growth a little bit further
and to see a lot more progress. In this
phase, I want to talk a little bit about
fasted, low inensity, steady state
cardio. Fasted list cardio. I'm sure you
guys have seen that if you follow me for
a while, but the idea here is
highintensity cardio is going to put
your body into that stressed state. Same
as if you're eating in a massive calorie
deficit. Instead, what we want to do is
low inensity cardio, right?
High-intensity cardio is usually pretty
impactful on your central nervous
system, your CNS, and that means it
takes longer to recover from. So,
anytime you're going on long runs, doing
very like highintensity um cardio
sessions, you know, ripping like, you
know, an hour on on level 10 on the
stairmaster to burn 800 calories, that's
going to put your body into a stressed
state. And like we said earlier, when
your body is in a stressed state, it
holds onto those fat stores. So, we like
to do fasted lowintensity cardio because
you can do it every single day. It's
going to stimulate your metabolism and
put you into a fat burning state first
thing in the morning. The reason we do
it fasted is because overnight your body
is burning through a lot of the glycogen
and a lot of the carbs. So in the
mornings when you wake up, you're pretty
carb depleted. And when you're carb
depleted, your body is going to turn to
fat for energy. Okay? So that way we're
actually directly burning fat at a way
higher level when we do it fasted. And
then low intensity obviously burns more
fat than high intensity versus high
intensity is more focused on calorie
burn instead of fat burn.
So underneath that we have our MMC
strategy. Okay, this is the idea that
actually allows my clients to build the
aesthetic physique that they're chasing.
Okay, this is your mind muscle
connection. And the way that we do this
is by pump training. Um which means when
you hit an exercise, right? Let's say
you hit bicep curls. You want to hit
your biceps, right? Um hit your hit your
10 to 12 sets or reps um for two to
three sets. And in between each set, I
want you guys flexing the muscle group
to drive blood flow to that area and
really feel the muscle group flexing. If
you cannot feel the squeeze as you're
doing the exercise, then I need you to
focus on looking in a mirror, really
feeling the squeeze as you contract the
muscle. And then after your set, hitting
a good, you know, flex is really
important for driving blood to that
muscle and actually developing your mind
muscle connection. Trust me, this is so
underrated and one of the things that
you guys need to implement if you want
to build, you know, that lean aesthetic
physique. I also like to tell my guys to
have a end vision goal. Um, this is what
we do at the beginning of the program.
We set this goal physique that you want
to have and we talk about how you can
become that physique, become the man
that has that physique um through your
habits, through your mindset, and we
really focus on that with all my
clients. Okay. Underneath that, we have
our CCP dieting strategy. Okay. This is
called uh carb cycling protocol.
Basically, what this means is on days
that you're training, you want to eat
higher carbs and higher calories so that
you can actually focus that food on
building these weak points, building
these muscle groups that you're trying
to eat. If you're not going to go to the
gym, obviously every single day we still
do our low inensity fasted cardio, but
if you're not going to go to the gym,
you have a rest day, then I want you
eating lower carbs and lower calories.
An example of this would be like three
or four high days in a row where you're
training and then on that rest day, you
would do a low day. So, let's say your
maintenance calories is around 2500 and
you're trying to lean out. On a training
day, you would still eat around 24 to
2500 calories. Um, and then on a rest
day, you would eat lower. So, like 2,00
to 1,800 calories. The reason that we do
this is because your body isn't needing
the food. It's not needing the carbs
because you're not expending as much
energy. You're not pushing as much
weight. So, therefore, we actually can
go lower carbs and and lower calories.
And this is going to put us into a
bigger deficit overall. We want to focus
on optimizing for our training sessions.
The goal here is to build as much muscle
as possible and then shred off any
excess fat that we have with things like
low inensity cardio, fasted cardio, that
kind of thing, right? Instead of going
into a massive calorie deficit, we
increase our activity levels. I tell all
my clients that more activity, more
food. Okay? That's the way that we're
going to build the aesthetic physique
that we want. Um, just another another
like point on that as well that I want
to touch on is making sure that when
you're doing this, um, you're actually
eating food around your training
sessions, right? So, the majority of
your carbs should be stacked before and
after your workout. A lot of quick
digesting carbs, things like rice, um,
honey, fruit, that's going to be good
for before your workout. And then slower
digesting carbs will be better after
things like potatoes, um, etc. that that
are going to take a little bit longer to
hit your system. So that way you have
sustained energy throughout the day. The
last pillar, this is the most important
pillar. This is the pillar that's going
to actually allow you to get the
physique and then maintain it year
round. Okay? So, the reason that you do
not have abs right now is because you
are not the type of person that has the
abs. You do not have the habits. You do
not have the mindset. You do not have
the set goal in place. If you want to
get your abs and then you want to
maintain them year round, you need to
become the person that does that. You
need to become the person that likes
doing cardio. Become the person that
likes going to the gym. This is really,
really important. Okay? It's called
character reinvention. I want you guys
to focus on literally writing down right
now. If you're if you've been taking
notes this video, write down the exact
version of you that you want to become.
The level 10 version of you. Okay? Write
down what does he look like? He has
these big shoulders. He fills out a
shirt. He has that vein running through
his arms. He has veins in his forearms.
He has the ripped abs. He has a
six-pack, right? Maybe he wakes up
early. He does his daily
non-negotiables. In order to actually
get this the the result that you want,
you have to fix your mindset and reframe
your identity. You cannot be the same
person that you are right now and change
your physique. You have to shift your
mindset. You have to implement the
habits that the man who has those abs.
Everything you just wrote down. You have
to shift your mindset to look at what
does he do on a daily basis. And that is
what you have to do. You have to become
this new character. Okay? And all my
clients, we really focus on this at the
start of their program. We set a set
goal. We set the habits in place around
their schedule so they can become this
new man that actually gets and maintains
those abs year round. Couple other
things on here that I wanted to talk
about. Having a structured routine is
extremely important. If you guys are
just showing up to the gym um without an
actual routine, scrolling through
Instagram, finding, you know, fun
workouts that you think are going to
build your forearms, etc. It's not going
to work. The best plan is one that you
can stick to consistently and one that
is built around your physique. Okay? So,
spend the time learning. We'll go
through the rest of my videos. We're
going to be breaking down every single
muscle group, how to train it properly,
the exercises you need to do, and also,
you know, at the start of the video,
I'll pop up a few more results right
here. But we're going to be breaking
down how each one of these guys had
their transformation, the exact diet
they followed, the exact training
principles they followed, the goals that
they had, um the cardio they were doing,
everything you would need to know. So,
if you're at one of their starting
points, you'll be able to get the same
result. Okay? So, stay tuned for the
channel. Um, I have a bunch of stuff
coming out right now, um, that I should
be doing in the next couple weeks to
really provide you guys with as much
value as possible. And the last thing
that I want to leave you guys with, um,
is, you know, my message that I say at
the end of all my videos, okay? If you
want to become a rare man, if you want
to become a rare individual, you have to
realize your potential. You have to see
the value in yourself and you have to be
a little bit arrogant. You have to
think, I want that result and I'm going
to go chase it. Okay? So, in a world
full of average people, boys, go out and
become one of one. become a rare
individual and get that physique that
you want. Okay, I believe in you. I know
you can do it. Follow the channel. We're
gonna have a ton more value that is
going to teach you exactly what you need
to do to build that lean aesthetic
physique that we all want. All right,
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