Setting PRs. A New Nutrition Approach. The 20 Hour Rule.

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Dan Trink

Dan Trink








Setting PRs. A New Nutrition Approach. The 20 Hour Rule.

Weekly Insights on TRAINING, NUTRITION, MINDSET from Fort Co-Founder Dan Trink

Being the change you want to see in the world is great. Being the change you want to see in yourself is even better.

Dan Trink



While PRs are really exciting, the majority of training should live in the 60-80% range. The people who benefit the most from training push the upper limits of their capabilities rarely.

Building volume at lower (relatively speaking) percentages is where it's at. If you are PR'ing rarely it's typically a sign that you've been training for a while.


Here's some nutrition advice that is based on an absolute hunch.

Everyone should get about .75 to 1 gram of protein per pound of bodyweight (that's not the hunch).

For the remaining macros, if you are someone who trains regularly and with purpose, make the majority of them carbs.

If you're someone who doesn't train, fill in more of the remaining calories with fats.

The thought process here is that if you are training you will need to replenish glycogen and carbohydrate ingestion is the easiest way to do that.

If you aren't getting the hormonal benefits from strength training a diet heavier in fats can be more hormonally beneficial.

Can you poke holes in this logic? Sure. But I think there is some value in the thought process as well.


You'll be amazed at how much you can learn about a topic or skill in the first 20 hours of focused exploration.

It's typically the procrastination that leads to development taking so long. If you jump in and stick with it for 5 hours per day for 4 days you'll go pretty far.

Everybody loves new program time around here. Our latest position and technique phase called "Stand Your Ground" utilizes tempos, pauses, muscle engagement and pacing in order to build the foundational skills that will serve all of your future training.

Check out the hype video here!

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Member since 2021

I have nothing but amazing things to say about this place. I was targeted via an Instagram ad and decided to give it a shot. I took the survey via the website and was on the phone with Kyle less than two hours later. This place is an amazing experience and just a great vibe in general.

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Fort Member
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