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Transformation

Jon Bernthal Trained Three Times a Day and Walked the Brooklyn Bridge With Weights to Prepare for The Punisher — Here’s His Full Workout and Diet Plan

Jon Bernthal didn’t just play Frank Castle — he became him through a raw, disciplined training regimen that mirrored the character’s pain and intensity.

His daily routine included 4 a.m. strength sessions, mid-day boxing and jiu-jitsu, and late-night marches across the Brooklyn Bridge with a weighted pack.

Bernthal followed a performance-first diet that prioritized fuel over flavor, eating like a soldier, not a star.

He even broke his hand during a scene — and kept going.

Get a full breakdown of his weekly workouts, combat drills, and minimalist meal plan below.

Big investors are buying this “unlisted” stock

When the founder who sold his last company to Zillow for $120M starts a new venture, people notice. That’s why the same VCs behind Uber and eBay also backed Pacaso. They made $110M+ in gross profit to date. They even reserved the Nasdaq ticker PCSO. Now, you can join, too.

Invest for $2.90/Share

_{Paid advertisement for Pacaso’s Regulation A offering. Read the offering circular at invest.pacaso.com. Reserving a ticker symbol is not a guarantee that the company will go public. Listing on the NASDAQ is subject to approvals.}

Bigger Arms

Dr. Mike Israetel Reveals the 3x-a-Week Arm Plan Most Lifters Never Try, But It’s the Fastest Way to Explode Size Without Destroying Your Joints

Most lifters stall their arm growth by chasing heavy curls instead of smart programming.

Dr. Mike Israetel explains how short-term specialization—training arms 3x a week while keeping the rest of your body at maintenance—can rapidly boost biceps and triceps size.

The key is progressive volume, strict form, and smart exercise selection that maximizes stimulus without wrecking your joints.

This strategy ramps from 12 to 30+ weekly sets over three months, delivering what years of bro splits never could.

Full breakdown of the method, weekly structure, and recovery tips in the article below.

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Fat Loss

Eat More, Weigh Less? New Research Shows High Protein and Smart Training Can Shred Fat Without a Caloric Deficit (Backed by 12+ Studies)

For years, we were told you had to choose—build muscle in a surplus or burn fat in a deficit. Not both.

But new research, including a major review by Chris Barakat, shows body recomposition is not only possible—it’s common under the right conditions.

High-protein diets, smart resistance training, and slight calorie surpluses are helping athletes gain lean mass and lose fat simultaneously.

Even everyday gym-goers are seeing results without extreme protocols or endless cardio.

The article breaks down the exact strategies that make this possible—backed by science, not hype.

Stay fit,