Dyl | MED System

18 weeks in a moderate deficit, 2-3 days a week of strength training and walking. Took this photo right after a big dinner of Mexican food and zero pump whatsoever. Ate an entire bag of cookies every single night. Zero crazy cardio. And absolutely no extreme anything. This is what the minimum effective dose can realistically do in less than 5 months.

Slowing eccentric movement on a press (negatives) and progressively overloading every week to get stronger. You don’t need a ton of volume to grow the chest. Add in a few sets of pec deck with the same technique (slow negatives) and progressively overload that too. Just need the right amount of stimulus to tell the chest to grow and be stronger to handle the increase in weight or reps for the next session. Also prioritizing recovery is absolutely key to all of this too

Gym goers who’ve built an impressive chest naturally, what finally made it grow? More pressing? Better technique? Higher frequency? Or just time and patience?

It’s not very optimal for recovery. Training at that frequency doesn’t really allow the central nervous system to recover back to baseline before training again. That impacts cortisol levels, reduces leptin hormone and can negatively impact sleep. You need all of those to properly recover and come back to the gym fresh and ready to hit it hard.

Is going to the gym 6 days a week really dedication, or just poor recovery?

Overall, keeping things at a moderate level. Moderate calorie deficit. Moderate step count. And 2-3 days of strength training. No extremes. This kept me adherent to the system, so repeating these every day consistently over the course of about 5 months allowed me to lose 30+ pounds while keeping muscle. Now I’m at the lean look I’ve always wanted with abs popping. If I had to do it all over again I wouldn’t change a thing.

Gym goers who completely transformed their physique in under a year what’s the one habit you swore by? Was it consistently upping your weights, better recovery, or something totally different?

A rigid schedule breaks the moment that life interrupts it. A flexible routine survives everything. No need for extremes. Keep it moderate. Make it livable. Your system should compliment your day.

@kharma_7 Training to failure or one rep in reserve definitely improved my strength and muscle composition. But you have to prioritize recovery if you do this to give your muscles the time grow back so you can go stronger the next workout

Let’s be honest, did your results improve when you started training to failure? Or you just suffer from unnecessary sores and fatigue with no actual real gains? 🤔

@Jerrythekid21 Need a system that compliments your lifestyle. Getting lean and strong gets nearly effortless with this kind of system. Feel free to message and I’ll tell you all about it. Will change your life.

New goal. Don’t be fat. That simple. Multiple people call me fat recently. Mom, sister, son, and my gas station guy said Jerry looking healthy brother. That was nail in coffin. Gotta be better .

@bonthu_hardik Decision fatigue is so real. Having meals on repeat help keep your days and weeks consistent. And the consistency over time can only make fat loss easier for you. Don’t make it hard by switching things up every night. It will make those special meals that much more special.

Eating the same meals daily ACCELERATES your fat loss by 80%

@maxlugavere Losing body fat reduces your risk of all cause mortality. So yeah increase your lifespan by zapping that body fat. Do it now so you thank yourself 20 years from now for getting it done

Eating “healthy” does not guarantee fat loss. On the other hand, losing excess body fat is one of the best things you can do for your health. Wild how many people don’t understand this.

@joeyyochheim Moderate deficit (250-300 cals under maintenance) and started at 8k steps per day (now up to 12,500) consistently done every day over a long enough duration you build the body you want without feeling like anything extreme happened or had to be done

Cardio is NOT the best way to lose weight. Follow these 10 health rules to lose all the weight you want WITHOUT cardio:

@CoachDanCole_ Dialing in sleep is the biggest lever you can pull for consistent productive days, day in day out. Mood is elevated. Workouts are way more efficient. Even food choice is better from it. Prioritize your sleep.

Sleep is the most powerful medicine on Earth. It boosts memory, recovery, fat loss, and even helps with anxiety. Here’s how to improve it with 7 simple steps: 1. Don’t sleep 8 hours.

@hannahapexfit Sounds like she’s in an amazing system. And that’s what gets the results. Life can go on and she can progress along with it.

A 58-year-old nurse and mom of three is now the lightest she’s been in 25 years—while working night shifts. In just 15 weeks with our system: ✔️ Down 30lbs ✔️ Stronger every day ✔️ More calm and collected "I feel renewed." If she can do it with her hours, what’s your excuse?

@bowtiedmeathead French toast crunch is always in the pantry. Along with chocolate chip cookies. And chocolate. They don’t know it’s calculated and earned

Normies think we eat chicken and rice every meal… Little do they know.

An imperfect day can derail your motivation. Best thing to do is to just hop back on as normal the next day. Give yourself 10 minutes in the gym at least when not motivated, can almost guarantee you’ll end up finishing the work. Then you’ll have a whole new feeling of motivation from doing it when you didn’t feel like it

The hardest fitness skill isn’t lifting weights. It’s managing your behavior when motivation disappears.

@GaintrustMikey A number doesn’t mean you automatically look good. You look good when you look good. Implement the habits that make getting lean enough to make you feel good a lifestyle then it’s almost effortless to get lean

I get clients obsessing over bf%, bod pods, dexa scans all the time. Here's how I look at it: - I don't care about your specific body fat percentage. - You already know if you're lean or not. - Look in the mirror. If you're not lean yet, do what you gotta do to get lean.

@Kxngstn_ It’s my lifestyle now. I love it. Fitness and health turned into a passion. Now I want everyone to experience how amazing I feel from fitness changing my life

Do you see going to the gym as a job, routine or a lifestyle?

@DeanTTraining Similar for me tonight. Taco seasoned beef over potatoes with cheese, peppers and onions and hot sauce

This plate is an excellent example of what we call “dog food” For those unaware: “Dog food” is actually one of THE BEST things you can eat You’re literally 1-2 plates per day for the next 12 months away from your healthiest & best looking body ever Btw… It tastes DELICIOUS!

@MrAcezzz This training frequency optimizes recovery. You’ll have lower cortisol. Get into deep sleep. Deep sleep drives test levels. Extremes deplete you. Moderate, heavy, intense with the right food and you’re there.

if you’re too thin and want to put on mass: Train 3x a week, 45-60 minutes max. Heavy weight, slow pace, long rest periods. You’re sending an anabolic signal, not burning through your recovery. Eat every 90 minutes. Three solid meals, liquid calories in between. Raw milk, cream, whole food. No processed food. Keep cardio minimal until you’re happy with your weight. Every extra step is energy not going toward growth.

@Blvcko00 Boneless skinless chicken thighs. Season them. Air fry them. Potatoes. Veggie if you want. Hot sauce. Delicious meal that checks all the boxes that you will absolutely want to repeat

Gym bros. Aside from eggs, what are some high-protein foods for bodybuilding?

@luisomor Forearm strength can also lead to bigger strength gains on other exercises too. Like weighted pull ups. If you don’t have forearm strength to support the load you’ll never be able to hit it

The secret to having big arms: FOREARMS The forearms can always be seen no matter what shirt you're wearing, so they are crucial for aesthetics Not only that, but also for overall strength and testosterone Having a weak grip is linked with low T and aging, and they get neglected too much during training To optimize forearm strength and size do the following 2x a week: - Compound movements (pullups, rows, deadlifts without straps) - Isolated movements (reverse curls, wrist curls, hammer curls)

@kharma_7 5 is most important. It’s called focusing on Process Goals. You’re driven by the process rather than the result and the byproduct of that is actually hitting your goals and then some.