Getting enough Bro-Tein
I joke with my clients all the time: The entire story of human civilization boils down to one thing—the endless struggle to get enough protein. It’s damn hard to come by in nature, and history proves it: No empire was ever conquered by vegetarians. Eat all the soy crisps you want—you’ll never hit the minimum of 1 gram of protein per pound of lean body mass (more on that in a sec), and you’ll look and feel like trash. Trust me, I’ve walked that vegan road. It’s a straight path to weakness, depression, and endless cravings.
On the flip side, I’ve gone full old-school keto/Atkins/raw carnivore. I looked and felt pretty great—lean, strong, focused—but good luck sustaining that long-term. Zero carbs gets boring fast, kills social life, and tanks energy for real training after a while.
What actually works best—for me and my clients—is the “Golden Age” style diet that has always delivered: Protein-centered (not protein-exclusive, heh), with moderate fats from clean sources and low-ish carbs from slow-burning whole foods. This is the approach that built the iconic physiques of the 1950s–1970s—guys like Steve Reeves, Vince Gironda, and Arnold Schwarzenegger—who ate real food, stayed aesthetic year-round, and didn’t need endless supplements or biohacks.
Core Principles of the Golden Age Ronin Way
Protein is king — Center every meal around high-quality animal sources (steak, eggs, chicken, fish, beef, organs, cottage cheese, raw milk if you can get it). Aim for at least 1g per pound of lean body mass (not total weight—subtract fat). This preserves muscle, crushes hunger, and fuels recovery. Hit it consistently, and recomp happens even in a deficit.
Moderate fats from clean sources — Butter, full-fat dairy, fatty cuts of meat, avocados, certain nuts, peanut butter. Fats fuel energy and hormones without the bloat of endless carbs. No fear of fat—Golden Era guys thrived on it for tight waists and sustained power.
Low-ish carbs from slow-burning sources — Rice, sweet potatoes, oats, potatoes—nothing processed or sugary. Carbs support training without perpetual insulin spikes or water bloat.
Sugar rules — Low to no sugar overall, and definitely zero artificial sweeteners. In 2025, regular table sugar is a vastly superior choice over any substitute (yes, that includes Stevia garbage). Artificials mess with gut health, cravings, and metabolism more than a bit of real sugar ever will—science backs it.
1–2 relaxed days — Built-in “cheat” or refeed days for extra carbs/dessert/social meals. Keeps you sane, resets hormones, and prevents burnout. Frame it as recovery fuel, not failure.
This isn’t a fad—it’s timeless. Golden Era bodybuilders ate whole-food protein bombs (steak + eggs breakfasts, beef patties + cottage cheese lunches) with moderate fats and controlled carbs, and they looked shredded without drugs dominating the equation like today. No perpetual cutting, no extreme zero-carb misery—just sustainable strength and aesthetics.
Bottom line: Protein scarcity shaped history, and it still shapes your physique. Nail the floor (1g/lb lean mass minimum), build around clean whole foods, allow some flexibility, and skip the vegan traps and artificial BS. You’ll build real muscle, feel unbreakable, and actually stick with it.
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About Lex Ronin
Lex Ronin is the owner of Ronin Fitness of Richardson, a private 1-on-1 personal training studio serving Richardson, Plano, Garland, and the surrounding North Dallas area.
A former U.S. Army (Active and Guard) serviceman, EMT-Paramedic (SWAT Medic Certified), martial arts instructor, and strength coach with more than 20 years of experience, Lex specializes in helping adults 35 and older build strength, lose fat, improve health, and train safely around injuries.
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Ronin Fitness of Richardson
800 E Arapaho Rd Suite 112B
Richardson, TX 75081
Call or Text: (817) 668-3592
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