• 🔥 A muscle-building workout that burns fat

• 🍳 A clean recovery meal that helps you refuel

• 🏋️‍♂️ The 6 habits of highly effective bodybuilders

• 🥤 Are electrolytes worth taking, or just hype?

👇 Dive in and Set the Standard!

We live in a distrustful world. Institutions are broken, people are skeptical, and the message we hear is to be self-made, go it all alone, and don’t rely on anybody else.

For men especially, it’s “be strong, provide, but never be vulnerable.” That mindset bleeds into how people think about marriage, like it’s outdated, unnecessary, or doomed to fail.

But I don’t believe any of that.

Everything in life fades. The body you build, the money you make, the business you run, none of it lasts. But your relationship? If you do it right, it will only get stronger over time.

Because when you commit to another person, you’re telling them that no matter what, we'll figure it out together. In a world where everything feels temporary, that kind of vow is rare. And it’s powerful.

I’ve realized that for me, when everything else is chaos, my safe place is with my wife. When I feel vulnerable, when life gets heavy, she’s the one person I can turn to and know I’ll be seen with love, not judgment.

But it doesn’t have to only come from a husband or a wife. Maybe for you it’s a partner, best friend, a brother or sister, a mentor, or even a training partner who shows up for you no matter what.

What matters is having someone you trust enough to be fully yourself around, someone who holds up the mirror when you’re not at your best, but still stands beside you. We all need that anchor. We all need that safe place.

That’s what real commitment gives you. Not someone holding you back, but someone who keeps you accountable, who pushes you to grow, who calls you out when you’re not showing up as your best self.

Courtney does that for me. She makes me a better man, a better father, and a better human being. And that’s why our commitment matters so much.

Because life is temporary. Everything changes. But marriage — or any relationship where you’ve chosen to fully commit — is the one thing that stands the test of time.

It’s not easy. It takes work, honesty, forgiveness, and showing up even when it’s uncomfortable. But that’s also why it’s beautiful.

So yeah, I still love talking about training, about pushing for new goals, about building muscle and chasing dreams.

But the truth is, none of it matters as much as building relationships that last. That’s the real legacy.

Set the Standard.

Chris

6 Habits. 6 Weeks. No Excuses.

Most challenges focus on a “before” and “after.” STNDRD6 is about who you become in between.

For six weeks, those who have taken it on will keep six non-negotiable promises, habits built around training with intent, fueling with discipline, and sharpening their mindset. Every rep, every meal, every choice is a test of one thing: can you follow through?

This Week’s Habit: Track All Of Your Sets + Reps In-App

If you’re not tracking, you’re guessing. And in STNDRD6, there’s no room for guesswork.

Every set. Every rep. Logged in the STNDRD app.

Why? Because data is the bedrock of progress. Tracking transforms your training from random effort into measurable growth.

It shows you when you’re stalling, when you’re pushing, and when to level up.

Think of it like this: if you don’t measure your lifts, how do you know you’re stronger than you were last week?

Justin King is always quoting Peter Drucker’s famous line: “You can’t manage what you don’t measure.” That’s the truth.

This habit turns discipline into undeniable proof, and six weeks from now, you’ll see the receipts.

💪 Get Lean Like a Bodybuilder

Muscle is the engine that burns fat.

So this strength and conditioning workout isn’t random cardio, it’s compound lifts with intent, supersets that jack up heart rate, and controlled tempos to maximize muscle stimulus and calorie burn.

📍 Training Goal: Burn fat while preserving muscle + strength
⏱ Rest: 45–60 sec between supersets, 90 sec after circuits
🎯 Tempo Key: 2010 unless otherwise noted (2 sec down, no pause, 1 sec up, 0 pause)

🔥 Warm-Up (5 Minutes)

✅ Band pull-aparts x 20
✅ Goblet squats x 12
✅ Push-ups (slow negative) x 10
✅ Hip bridges x 12

🏋️ Main Circuit (Repeat 3x)

A1. Barbell Front Squat • 4 x 8 reps @ 3010
🧠 Cue: Stay tall, elbows up. Posterior chain + core lit up.

A2. Pull-Ups (weighted if possible) • 4 x AMRAP (aim 6–10)
🎯 Full ROM — chest to bar, slow lower.

B1. Incline Dumbbell Press • 4 x 10 reps @ 3110
🧠 Squeeze hard at top. Chest activation = metabolic burn.

B2. Romanian Deadlift (Dumbbell or Barbell) • 4 x 10 reps @ 3111
🎯 Stretch + squeeze: hamstrings + glutes are fat-burning powerhouses.

⚡ Conditioning Finisher (Choose 1–2)

Option 1: Sled Push Intervals

• 6 x 20 meters (heavy load), 30–45 sec rest

• Quads + lungs on fire = fat loss accelerator.

Option 2: Assault Bike Sprint

• 10 rounds of 20 sec all-out / 40 sec easy

• Spikes metabolism, torches calories.

💡 Programming Tip

Program this type of session 1-2x per week alongside regular hypertrophy training. The key: push compound lifts hard, keep the pace high, and finish with conditioning work that leaves you gassed but not broken.

📲 Want fat-loss training built on a bodybuilding foundation? Find it inside the STNDRD app.

Tap in and Set the Standard.

🥬 Chicken Lettuce Wraps w/Cauliflower Rice

Clean, whole foods, filling, and made to build lean muscle.

When you’re cutting but still want to eat like a king, this dinner delivers. These chicken lettuce wraps are high in protein, low in carbs, and packed with flavor.

The cauliflower rice keeps things light while giving you the volume to feel satisfied. Perfect for shedding fat without losing muscle.

🛒 Ingredients (Serves 2)

• 8 oz ground chicken breast – lean protein for muscle retention

• 1 cup cauliflower rice – low-carb base for volume

• 1 tbsp avocado oil – healthy fats for hormone support

• 2 cloves garlic, minced – flavor + immune boost

• 1 small onion, diced – natural sweetness

• 1 red bell pepper, diced – vitamin C + crunch

• 2 tbsp low-sodium soy sauce or coconut aminos – flavor without excess sodium

• 1 tbsp rice vinegar – tang to balance flavors

• 1 tsp fresh ginger, grated – digestion + anti-inflammatory benefits

• 1 head butter lettuce or romaine – crisp, low-cal wrap

• Optional toppings: chopped green onion, sesame seeds, sriracha

🔥 Recipe

1. Heat avocado oil in a skillet over medium heat.

2. Add garlic, onion, and bell pepper. Sauté until softened (3–4 minutes).

3. Add ground chicken, breaking it apart with a spatula. Cook until no longer pink.

4. Stir in cauliflower rice, soy sauce/coconut aminos, rice vinegar, and ginger. Cook for another 4–5 minutes until the cauliflower rice is tender and flavors meld.

5. Spoon mixture into lettuce leaves. Top with green onion, sesame seeds, or sriracha if desired.

📊 Macros (per serving, approx)

Calories: 275–300
Protein: 32g
Carbs: 10g
Fat: 12g

🥢 Wrap-Up

This dinner is clean, fast, and perfect for a cut. You’re getting lean protein to protect muscle, micronutrients to keep you feeling sharp, and a big plate of food without the calorie overload.

🔥 Set the Standard — Eat light, stay strong, and keep the gains while you shred.

🎆Need supplements? Go to RAW Nutrition and use the code CBUM for our best deals.

Q: Chris, electrolytes are everywhere right now. What exactly are they, and do I really need them? Any recommendations?

Berk K., Charlotte, N.C.

A: Hey Berk, electrolytes are minerals like sodium, potassium, magnesium, and calcium that keep your body hydrated and your muscles firing.

You lose them when you sweat, which is why I take them daily. Living and training in the Florida heat is no joke.

Do you need them every workout? Not necessarily. Water and food cover the basics.

But when you’re training hard, sweating a lot, or want to stay ahead of fatigue, electrolytes can make a big difference.

The catch is quality. A lot of products are just sugar with a label.

I use RAW Nutrition electrolytes because they’re clean, effective, and dosed to support performance. Try taking them first thing in the morning like I do and see how you feel.

Takeaways:

• 💧 Not hype if you train hard: They help hydration, muscle function, and recovery.

• 🕒 Not always essential: For light sessions, water and food are enough.

• ✅ Quality matters: Skip the sugar bombs; stick to trusted formulas.

Question for Chris? Hit reply or email [email protected] and we’ll consider your question for inclusion in a future issue of The Standard.

Champion Mentality

“I don’t stop when I’m tired, I stop when I’m done.”

— David Goggins

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