My Origin Story and the No-BS Fitness Starter Pack - Jacked Nerds #001

Hey there! I’m Dave, and welcome to the first official issue of Jacked Nerds - a weekly newsletter for all the thinkers, tinkers and curious minds who want to build stronger, healthier bodies without sacrificing our love for all things nerdy.

In this debut issue, I’ll tell you a little about me and why I started this newsletter. Then, I’ll share a simple No-BS framework to kickstart your fitness journey - one that actually fits your lifestyle (and your brain).

Let’s get into it 👇

🦸‍♂️ MY ORIGIN STORY

By day, I lead UX research and design system teams at a tech company.

By night? I nerd out on all kinds of things:

• I’m an ex-MTG player who ran a formidable Tooth & Nail deck to the top of provincial qualifiers back in the day. Now I just lurk in r/mtg and r/MTGCommander and hope one day I’ll get back into this world.

• I’m deep into 3D printing, printing the obligatory toys for my kids, and occasionally designing practical tools and custom parts for home. My MakerWorld profile here for those interested.

• I’m a Nintendo gamer for life: 600+ hours in BOTW, 300+ each in TOTK and Hades. Replayed Metroid Dread for the third time during March break. And yes, I cannot wait for Hades II on the Switch 2.

But maybe most relevant to Jacked Nerds?
I’m a huge fitness nerd now - but I didn’t start that way.

I was overweight throughout high school, university, and the early part of my career. I ate whatever, whenever. I knew nothing about training or nutrition. Whenever I had a hint of motivation to lose some weight, I would go to the local community centre and jump on the treadmill. When it didn’t work, I would feel discouraged by the lack of progress and lose all motivation.

I didn’t feel good, and I didn’t like how I looked. I felt deeply insecure, and my self-esteem was low.

That changed about 10 years ago. A buddy of mine got me into the gym. We motivated each other and held each other accountable on our workout routine and diet. Over time I got hooked on lifting heavy. I got leaner, stronger, and more confident. I haven’t looked back.

So I know the journey can be long and hard. It’s easy to get overwhelmed and discouraged by conflicting info, failed diet attempts, or slow progress. I’ve been there. But trust me: if you build the right habits, show up consistently, and put in the reps, results will come. 

And this isn’t like grinding gears in your favourite MMRPG where you are praying to the RNG god to give you that drop — you can control the outcome.

That’s what this newsletter is about: giving you real tools, clear frameworks, and actionable steps to help you get stronger, one week at a time.

🏋️‍♂️ THE JACKED NERDS BEGINNERS BLUEPRINT

If you’ve ever spent more time researching fitness than actually doing it (we see you, 17-tab Chrome sessions), you’re not alone. I’ve been there. It’s overwhelming.

So let’s cut through the fluff. This is your No-BS, zero-overwhelm starter pack for getting stronger without burnout.

💡 If you remember nothing else, remember this: the 1-2-8 framework.

Let me explain.

🍗 1. DIET: Prioritize protein

Just like how companies iterate and ship product, your diet doesn’t need to be perfect from the get-go. But you do need to ensure your meals are protein-first (1st).

Protein helps build muscle, and loading up on protein keeps you full longer, so you're less likely to raid the snack drawer for those calorie bombs.

🎯 Goal: eat more protein in each meal. Eventually you’ll want to hit 0.7 to 1g of protein per pound of bodyweight per day.

🥩 Best sources: eggs, chicken, Greek yogurt, whey protein, fish, shrimp, lean deli meat, lean beef.

📱 If you decide to track your macros: MyFitnessPal works great, or if you want to level up, MacroFactor.

Diet is 80% of the battle. This is the one stat you’ll want to put some action points into.

🏋️ 2. EXERCISE: Walk 2x a day or lift weights 2x a week

🚶‍♂️ IF YOU'RE JUST STARTING OUT...

If you’re a complete beginner to fitness and work a sedentary job (like most of us), walking is the best way to start your fitness journey. It’s easy to do, easy to fit into your schedule, and best of all - it’s FREE.

You’ve probably seen people on social media preaching about hitting 10,000 steps a day. That’s a great long-term goal - but for most people, that’s around an hour of walking at a decent pace. That can feel like a big commitment. I wouldn’t start there.

Just like building out a product roadmap, the key is to chunk it up.

My advice: start by walking twice a day for 10 - 15 minutes, after lunch and dinner.

• It’s more manageable

• It aids digestion

• It helps you feel sharper when you get back to your desk in the afternoon

It’s a simple habit that pays off quickly - and it gets you moving without overthinking things.

🏋️‍♂️ IF YOU'RE READY TO DO MORE...

If you're able-bodied and have access to some equipment, I highly recommend adding 2 strength training sessions per week.

The science behind the long-term health benefits of lifting is overwhelming. It’s not just about aesthetics - it’s about performance, longevity, and quality of life.

Strength training:

• Is the most effective tool for sustainable weight loss

• Boosts your metabolism

• Makes you more functional in your day-to-day

• Builds muscle so you feel stronger and look more toned

Lifting weights doesn’t mean becoming a bodybuilder. It means becoming more capable, confident, and resilient - inside and out.

If you don’t have access to a gym and are a complete beginner, starting with just bodyweight is great. You don’t need fancy gear to get moving. Focus on compound movements (meaning they involve multiple muscle groups): squats, presses, and rows. These give you the biggest ROI if you are pressed for time.

A simple beginner’s 2-day per week program can look something like this:

• Day 1 - Upper Body

  • Push-ups

  • Dumbbell bench press

  • One-arm dumbbell rows

  • Shoulder press

• Day 2 – Lower Body

  • Bodyweight squats

  • Dumbbell deadlifts

  • Step-ups

  • Planks

30 to 45 mins per session is all you need to start. Progress comes from showing up. Add weight or reps over time - no need to rush.

😴 3. RECOVERY: SLEEP ISN’T OPTIONAL

Believe it or not, the hardest quest out of these three is sleep. A study published by the CDC in 2023 revealed that more than 1/3 of the US adult population are sleep deprived. Further research highlights that the average sleep duration among U.S. adults is approximately 6.4 hours per night. Most of us have sub-optimal evening routines, which impacts our sleep quality.

Lack of sleep can lead to many chronic health conditions such as obesity, diabetes, and heart disease. It can also short-change your performance in the gym.

I know, I know - telling some of us to get 8 hours of sleep is like telling a raid party to stop after one dungeon.

But trust me, this is the secret level you don't want to skip. I’ll go into some strategies for better sleep in a later issue.

🫵 YOUR ACTION STEP OF THE WEEK

Start small. Pick one and commit for the next 7 days:

☑️ Hit your protein goal 5 days
☑️ Walk 10 to 15 mins after lunch and dinner for 5 days
☑️ Strength train 2x
☑️ Sleep 8 hours, 3 nights in a row

Hit reply and tell me which one you’re doing - I’ll keep you accountable.

🔗 GEEK GAINS: TOOLS, RESOURCES & RECOS

📱 My Go-To App to Track Macros: MacroFactor
💪 My Go-To Workout Tracker: fitlist
💊 My Go-To Supplements to improve my performance in the gym and helps with my recovery: Whey, Creatine, Magnesium

(No ads or sponsorships here. These are all products I’ve vetted and use personally. I would never recommend you something I wouldn’t use myself.)

📣 CALL TO ACTION

📤️ Know another nerd whose character stats could use a strength boost? Share this with them and level up together.

My mission is to get 10,000 like-minded nerds to join our community by the end of the year. Help grow the community!

🔮 LOOKING AHEAD

In the next issue, I’m going to introduce you to P.L.A.Y.R - my take on a business framework that you can apply to your 2025 fitness goal. Stay tuned for that!

🧠 FINAL THOUGHT

This isn’t about chasing aesthetics. It’s about buffing your health, energy, and confidence - on your terms.

We’re not here to impress anyone.

We’re here to build our best selves.

Let’s get to work. #LFG

Dave Chen

(aka your Jacked Nerd guide)