The Consistency Report – Volume 16

Two weeks from today, I’ll turn 34. This past year, I’ve thought a lot more about time, not in a “time is running out” or “I feel old” way (I don’t), but in the sense of being intentional with it. The days add up quickly. Weeks turn into months, and months into years. If you don’t actively choose how to spend your time, it will slip through your fingers.

I’ve realized it’s not about cramming in more work, but about living with focus. More presence with my kids. More clarity in my training. More purpose in the small decisions that eventually shape the big picture. Time is the most valuable thing we have, and the best use of it is to make sure the way we spend it reflects what matters most.

Here is what I have for you this week.

Fitness: How You Can Train and Eat Like Mr. Olympia Chris Bumstead

I get it, most of us aren’t ready to jump into Chris Bumstead’s exact routine. That’s okay. But there are lessons from his training and nutrition we can all apply:

1. Aim for Progression from Workout to Workout
Chris trains hard and heavy, often using a double progression scheme. You work within a rep range (say, 8–10), and once you can consistently hit the top end, you bump the weight up. The beauty is in the simplicity. You’re always progressing, either with reps or weight.

2. Incorporate Intensity Techniques

• Tri-Sets & Supersets: More work in less time, plus a fresh stimulus. Try pairing push/pull or biceps/triceps.

• Tempo Work: Slow down the eccentric, add pauses, own the rep.

• German Volume Training: 10x10 on accessory lifts like rows, pulldowns, or curls. Brutal but effective as a unique stimulus.

3. Track Your Macros
Even a Mr. Olympia doesn’t just “wing it.” Chris openly admits he only knows what he’s eating when he tracks. You don’t need to log every gram forever, but when progress stalls, tracking turns guesswork into clarity.

👉 Read more here: Chris Bumstead Workout and Diet Program

Mindset: When in Doubt, Work Harder for Longer

Success almost always takes more effort, for longer, than you think. Nothing worthwhile happens overnight. Whether it’s building a business, learning a new skill, or getting shredded, you need to settle in for the long haul.

A. Ham put it best:

It’s not genius. It’s work. Harder, longer, and more consistent than most are willing to endure.

What I’m Into

Learning
I’ve been obsessed with improving communication lately, both speaking and writing. Fitness coaching is about much more than sets and reps; it’s about how clearly you can connect ideas. I’ve been diving into books, podcasts, and even old speeches to study how great communicators frame their thoughts. The goal isn’t to sound smarter, it’s to make complex ideas simple, clear, and memorable.

Vitamin D
A couple of months ago, my blood work showed my Vitamin D was low. Since then, I’ve been taking 5,000 IU daily. Low Vitamin D is common, especially if you spend most of your time indoors. It affects energy, immunity, and even mood. My plan is to recheck levels at the end of the year, but for now, I can already feel the difference. If you haven’t checked yours recently, it’s worth doing.

This Week’s Podcasts

🎙 Current Best Practices in Raw Powerlifting with Joe Stanek (Ep. 524)
Powerlifting coach Joe Stanek and I break down new programming strategies, nutrition, recovery, and how the sport’s culture is evolving. Practical insights, whether you’re competing or just training to get stronger.

🎙 Overrated or Underrated? 2025 Fitness Trends (Ep. 525)
Derek and I go head-to-head on the biggest trends right now—blood tests, hybrid training, electrolytes, morning routines, and more. Expect debates, hot takes, and a few laughs.

Final Thought

We all want the “shortcut,” but here’s the truth: the shortcut is doing the work. Spend your time with intention, train with progression, eat with awareness, and stay in it for the long haul. That’s how you win, whether you’re chasing Olympia trophies or just trying to feel and look your best.

– Kyle

PS – Ready to dial it in?
👉 Hunt Fitness Coaching