Howdy. My name is James Harkins. I am a Strength Coach with about five years of experience coaching dozens of clients. I focus on driving strength increases for the four primary movements: the Squat, the Deadlift, the Bench Press, and the Overhead Press. Visit the Coaching page to apply today to work with me.

Over the years, I have developed a dietary routine that some would not unfairly call obsessive, but which I prefer to call effective. For starters, I have made tons of progress in the gym, but I have also been able to dial in my bodyweight and body fat percentage through fairly minimal effort in the kitchen. I have achieved this through a diet that is routine, but ultimately not all that strict.

Three of my four(ish) meals per day are exactly the same: day in, day out. When I first started doing this, all of my meals were identical every day for about nine months. Perhaps this strikes you as insane, and you're probably not wrong, but in addition to the physical benefits in the gym and on the scale, it has afforded me quite a lot of unexpected free time spent neither in the kitchen nor thinking about what to do in the kitchen. I am a man with many interests, and also a young father with many responsibilities, so I need to squeeze out every ounce of free time that I can.

I have compiled this approach in extreme, grisly detail in the Meal Prep Mercenary Guidebook, of which you can obtain a free copy here. I also publish a newsletter every weekday, in which I try to make thoughtful, pithy, non-procedurally-generated commentary on various health and fitness trends, in addition to chronicling my own experience and miscellaneous observations.

Get your copy today and stop throwing away so much of that most precious resource: free time. Happy training.