The Consistency Report – Volume 21

I’m not going to lie. It’s been a tough week for me.

I’ve had a lot going on in my personal life, and when that happens, it’s easy to lose focus. But one thing I’ve learned is that what separates successful people isn’t how few setbacks they face, but how quickly they bounce back after them.

The faster you can get back to normal, not normal feeling, but normal acting, the better.

That’s where consistency comes in. You can’t always control your emotions or the chaos around you, but you can control your actions. You can still show up, do the work, and check the boxes that move your life forward. Because at the end of the day, no one is going to feel sorry for you. And more importantly, you can’t feel sorry for yourself.

Lean on your habits, that’s what they’re there for.

Here is what I have for you this week.

Fitness

The Only Three Muscle-Building Supplements You Need

There are thousands of supplements on the market, but only three truly move the needle for building muscle: protein powder, creatine, and caffeine.

1. Protein Powder
Think of it as food, not magic. Protein powder is simply a convenient way to hit your daily protein target — roughly one gram per pound of bodyweight. Whey is fast-digesting, casein offers a sustained release of amino acids and is better before long stretches without food, and milk protein isolate gives you the best of both worlds. If you’re plant-based, blends like pea, rice, and hemp work well, too.

• How to use it: Use protein powder as a snack or quick meal. A scoop of protein, a piece of fruit, and some peanut butter make an easy afternoon combo.

2. Creatine
Creatine monohydrate is one of the most researched and effective supplements in existence. It boosts your ability to produce ATP (the energy your muscles use to perform high-intensity work), helping you lift heavier and recover faster.

• How to use it: 5 grams a day, every day. Timing doesn’t matter. Just take it consistently.

3. Caffeine
Caffeine improves energy, focus, and performance by blocking adenosine receptors and increasing adrenaline levels. You probably don’t need to be sold on this, but caffeine pre-workout is effective.

• How to use it: 200–400 mg about 30 minutes before training. Avoid it within 6–8 hours of bedtime.

Bonus Health Stack
For overall wellness, consider adding a multivitamin, vitamin D, and fish oil to cover nutritional gaps and support recovery.

If you want solid options, I use PR Breaker — their Hitpoint protein (milk protein isolate) and Materia pre-workout (which includes Creapure® and caffeine) are both excellent. Code HUNT saves you some money.

https://www.prbreaker.com/

Mindset

Where you are in life is 100% the result of the decisions you’ve made up to this point. Accept it and move forward.

It’s easy to take credit when things are going well. But the real test comes when they’re not. That’s when ownership matters most.

When you accept full responsibility for your circumstances, you take back control. You stop blaming luck, people, or timing and start focusing on what you can actually do next.

Life won’t always go your way. But as long as you keep acting with purpose, things eventually realign. The key is refusing to play the victim.

What I’m Into

Leg Days

I love leg days. Especially heavy barbell squats. But after 20 years of lifting, I’ve learned that heavy squats don’t always love me back. So these days, I only go heavy once a week. My second leg day is a lower-back-friendly version that still hits everything hard.

Here’s what that looks like:

1. Belt Squat

2. Seated Leg Curl

3. Pendulum Squat

4. Glute-Ham Raise

5. Walking Lunge (if I feel up to it, lol)

6. Standing Calf Raise

If you’ve got access to both a belt squat and a pendulum (or hack) squat, use them together. On belt squats, I keep the range around parallel and focus on the top half. On the pendulum, I go deep and take advantage of the full stretch.

See it in action: Instagram Reel

Reading

This year hasn't been my best reading year, but I’m trying to end the year strong. I always feel better when I’m reading consistently. And the good thing is, it only takes one great book to get you back in a reading groove.

Here are a couple worth picking up, one from each category in my 51 Books Every Man Should Read list

• Fiction:  The Killer Angels by Michael Shaara

  • The Killer Angels is a historical novel that tells the story of the Battle of Gettysburg during the American Civil War, focusing on the perspectives of key figures from both sides. As a history buff, this is one of my favorite books. Even if you don’t love war novels, it’s an entertaining way to learn more about one of the most pivotal battles in American history.

• Money: The Last Safe Investment by Bryan Franklin & Michael Ellsberg

  • As the title implies, this book focuses on investing in yourself as the best way to generate financial security. It encourages you to develop skills, build meaningful relationships, and take advantage of unconventional financial opportunities. I love this book because the best investment you can make is in yourself. In this day and age, we can accomplish anything. We can learn, create, and build like never before. The only thing holding us back is ourselves. This book is a hidden gem.

• Personal Development: Essentialism by Greg McKeown

  • This book will help you focus on what is truly important and eliminate the non-essential to live a more productive and meaningful life. Everyone wishes they had more time; however, you don’t need more time; you need more focus.

• Biographies: Shoe Dog by Phil Knight

  • The memoir of Nike’s founder, Phil Knight, details his journey from selling shoes out of the trunk of his car to building a multi-billion-dollar global brand. It provides an inside look into the struggles and risks of entrepreneurship. I really enjoyed this book.

• Fitness: Bodybuilding for Beginners by Kyle Hunt

  • I couldn’t make a reading list without including one of my own. Bodybuilding for Beginners is the book I wish I had when I first started lifting weights. I tried to write a book that provided a lot of helpful info without any fluff. I cover training, nutrition, warming up, a detailed section on exercise techniques, and a complete 12-week program. You can’t beat the value. Grab a copy here: Bodybuilding for Beginners.

This Week’s Podcast

A Case Study in Becoming a Hybrid Athlete – Nick Smoot | EP 534: In this episode, I sit down with my longtime friend Nick Smoot to catch up and talk training, life, and everything in between. We dive into his recent transition to hybrid training — how he’s balancing strength, endurance, and everyday life, and what he’s learned along the way.

→ Listen here

Final Thought

Tough weeks test your consistency, and that’s the point. Anyone can stick to the plan when life’s easy. The real progress happens when you keep going even when it’s not.

Just keep showing up. The rest takes care of itself.

– Kyle

PS – Ready to take the guesswork out of your training and nutrition?
Whether your goal is fat loss, muscle building, or getting strong without wrecking your joints, I’ll build you a plan that fits your life and keeps you consistent enough to see real results.

Apply for Hunt Fitness Coaching