Dave Chen | Jacked Nerds
@jackednerds.bsky.social
🧠 Daily dose of fitness and mindset boosts for nerds of all kinds to level up IRL
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💌 Read my FREE newsletter - https://jacked-nerds.beehiiv.com/subscribe
🧵 Most people don’t know how to read a nutrition label.
Calories, protein, carbs, fat—it’s all there, but it’s meaningless if you don’t know how to use it.
Here’s how to read a label like a superhero with x-ray vision (and actually use it to hit your fitness goals):
Calories, protein, carbs, fat—it’s all there, but it’s meaningless if you don’t know how to use it.
Here’s how to read a label like a superhero with x-ray vision (and actually use it to hit your fitness goals):
May 11, 2025 at 3:32 PM
🧵 Most people don’t know how to read a nutrition label.
Calories, protein, carbs, fat—it’s all there, but it’s meaningless if you don’t know how to use it.
Here’s how to read a label like a superhero with x-ray vision (and actually use it to hit your fitness goals):
Calories, protein, carbs, fat—it’s all there, but it’s meaningless if you don’t know how to use it.
Here’s how to read a label like a superhero with x-ray vision (and actually use it to hit your fitness goals):
The 6th issue of Jacked Nerds just dropped! 🔥
In this issue, I talk about:
✅ My go-to protein staples
✅ How I hit 195g protein a day without whey
✅ What to skip (and why)
Give it a read and subscribe if you are looking to up your protein game!
jacked-nerds.beehiiv.com/p/protein-po...
In this issue, I talk about:
✅ My go-to protein staples
✅ How I hit 195g protein a day without whey
✅ What to skip (and why)
Give it a read and subscribe if you are looking to up your protein game!
jacked-nerds.beehiiv.com/p/protein-po...
Protein Power Play: Separating Legit Gains from Marketing Fluff
Fuel your fitness journey with Jacked Nerds' ultimate protein guide: Uncover the truth about protein foods, separate marketing hype from real muscle-building nutrition.
jacked-nerds.beehiiv.com
May 4, 2025 at 4:32 PM
The 6th issue of Jacked Nerds just dropped! 🔥
In this issue, I talk about:
✅ My go-to protein staples
✅ How I hit 195g protein a day without whey
✅ What to skip (and why)
Give it a read and subscribe if you are looking to up your protein game!
jacked-nerds.beehiiv.com/p/protein-po...
In this issue, I talk about:
✅ My go-to protein staples
✅ How I hit 195g protein a day without whey
✅ What to skip (and why)
Give it a read and subscribe if you are looking to up your protein game!
jacked-nerds.beehiiv.com/p/protein-po...
Most people get protein wrong.
They jump to “fun” protein products before locking in the staples that actually move the needle.
Protein isn’t just for muscle — it’s also for focus, recovery, and energy when you’re juggling workouts, work, and life.
They jump to “fun” protein products before locking in the staples that actually move the needle.
Protein isn’t just for muscle — it’s also for focus, recovery, and energy when you’re juggling workouts, work, and life.
May 3, 2025 at 6:22 PM
Most people get protein wrong.
They jump to “fun” protein products before locking in the staples that actually move the needle.
Protein isn’t just for muscle — it’s also for focus, recovery, and energy when you’re juggling workouts, work, and life.
They jump to “fun” protein products before locking in the staples that actually move the needle.
Protein isn’t just for muscle — it’s also for focus, recovery, and energy when you’re juggling workouts, work, and life.
Alcohol and fitness don’t mix well - at least not if you want to make real progress.
I still enjoy a drink now and then, but here’s what I’ve learned from experience:
I still enjoy a drink now and then, but here’s what I’ve learned from experience:
May 3, 2025 at 3:06 PM
Alcohol and fitness don’t mix well - at least not if you want to make real progress.
I still enjoy a drink now and then, but here’s what I’ve learned from experience:
I still enjoy a drink now and then, but here’s what I’ve learned from experience:
Not every workout will feel great.
I’ve had plenty of days where I wasn’t feeling it.
Tired, stressed, low energy. You name it.
But here’s what I’ve learned - those are the days that test your commitment.
What has worked for me? 𝗦𝗵𝗼𝘄 𝘂𝗽 𝗮𝗻𝘆𝘄𝗮𝘆.
I’ve had plenty of days where I wasn’t feeling it.
Tired, stressed, low energy. You name it.
But here’s what I’ve learned - those are the days that test your commitment.
What has worked for me? 𝗦𝗵𝗼𝘄 𝘂𝗽 𝗮𝗻𝘆𝘄𝗮𝘆.
May 3, 2025 at 2:59 AM
Not every workout will feel great.
I’ve had plenty of days where I wasn’t feeling it.
Tired, stressed, low energy. You name it.
But here’s what I’ve learned - those are the days that test your commitment.
What has worked for me? 𝗦𝗵𝗼𝘄 𝘂𝗽 𝗮𝗻𝘆𝘄𝗮𝘆.
I’ve had plenty of days where I wasn’t feeling it.
Tired, stressed, low energy. You name it.
But here’s what I’ve learned - those are the days that test your commitment.
What has worked for me? 𝗦𝗵𝗼𝘄 𝘂𝗽 𝗮𝗻𝘆𝘄𝗮𝘆.
The best investment I’ve made for my health and fitness?
𝗟𝗲𝗮𝗿𝗻𝗶𝗻𝗴 𝘁𝗼 𝗰𝗼𝗼𝗸.
Here’s why it changed everything for me:
𝗟𝗲𝗮𝗿𝗻𝗶𝗻𝗴 𝘁𝗼 𝗰𝗼𝗼𝗸.
Here’s why it changed everything for me:
May 2, 2025 at 5:00 PM
The best investment I’ve made for my health and fitness?
𝗟𝗲𝗮𝗿𝗻𝗶𝗻𝗴 𝘁𝗼 𝗰𝗼𝗼𝗸.
Here’s why it changed everything for me:
𝗟𝗲𝗮𝗿𝗻𝗶𝗻𝗴 𝘁𝗼 𝗰𝗼𝗼𝗸.
Here’s why it changed everything for me:
Functional training has made me stronger, more capable, and more resilient in everyday situations:
- Picking up my kids
- Moving without pain
- Staying injury-free
- Helping friends move furnitures 😂
Lifting isn’t just about the gym. It’s about thriving outside of it.
#FitnessSky
- Picking up my kids
- Moving without pain
- Staying injury-free
- Helping friends move furnitures 😂
Lifting isn’t just about the gym. It’s about thriving outside of it.
#FitnessSky
May 2, 2025 at 12:22 PM
Functional training has made me stronger, more capable, and more resilient in everyday situations:
- Picking up my kids
- Moving without pain
- Staying injury-free
- Helping friends move furnitures 😂
Lifting isn’t just about the gym. It’s about thriving outside of it.
#FitnessSky
- Picking up my kids
- Moving without pain
- Staying injury-free
- Helping friends move furnitures 😂
Lifting isn’t just about the gym. It’s about thriving outside of it.
#FitnessSky
I used to chase motivation.
The hype.
The energy.
The “let’s crush it” vibes.
But motivation is fleeting - it’s a feeling, and feelings change.
The hype.
The energy.
The “let’s crush it” vibes.
But motivation is fleeting - it’s a feeling, and feelings change.
May 1, 2025 at 11:30 PM
I used to chase motivation.
The hype.
The energy.
The “let’s crush it” vibes.
But motivation is fleeting - it’s a feeling, and feelings change.
The hype.
The energy.
The “let’s crush it” vibes.
But motivation is fleeting - it’s a feeling, and feelings change.
Losing fat isn’t about eating less.
It’s about eating 𝗯𝗲𝘁𝘁𝗲𝗿.
When I prioritize protein, fiber, and whole foods, I naturally eat fewer empty calories.
The goal isn’t starvation. It’s fueling smart.
#FitnessSky
It’s about eating 𝗯𝗲𝘁𝘁𝗲𝗿.
When I prioritize protein, fiber, and whole foods, I naturally eat fewer empty calories.
The goal isn’t starvation. It’s fueling smart.
#FitnessSky
May 1, 2025 at 6:25 PM
Losing fat isn’t about eating less.
It’s about eating 𝗯𝗲𝘁𝘁𝗲𝗿.
When I prioritize protein, fiber, and whole foods, I naturally eat fewer empty calories.
The goal isn’t starvation. It’s fueling smart.
#FitnessSky
It’s about eating 𝗯𝗲𝘁𝘁𝗲𝗿.
When I prioritize protein, fiber, and whole foods, I naturally eat fewer empty calories.
The goal isn’t starvation. It’s fueling smart.
#FitnessSky
Hitting your protein goals doesn’t have to be complicated.
Here’s exactly how I hit my 𝟭𝟵𝟱𝗴 daily protein target: 🧵
Here’s exactly how I hit my 𝟭𝟵𝟱𝗴 daily protein target: 🧵
May 1, 2025 at 2:25 PM
Hitting your protein goals doesn’t have to be complicated.
Here’s exactly how I hit my 𝟭𝟵𝟱𝗴 daily protein target: 🧵
Here’s exactly how I hit my 𝟭𝟵𝟱𝗴 daily protein target: 🧵
Meal prep isn’t just about saving time.
It’s about removing the decision fatigue of “what should I eat?”
I eat better when it’s already prepared.
I save money.
I stay on track.
And I’m not stuck in the kitchen every night.
#FitnessSky
It’s about removing the decision fatigue of “what should I eat?”
I eat better when it’s already prepared.
I save money.
I stay on track.
And I’m not stuck in the kitchen every night.
#FitnessSky
April 30, 2025 at 6:08 PM
Meal prep isn’t just about saving time.
It’s about removing the decision fatigue of “what should I eat?”
I eat better when it’s already prepared.
I save money.
I stay on track.
And I’m not stuck in the kitchen every night.
#FitnessSky
It’s about removing the decision fatigue of “what should I eat?”
I eat better when it’s already prepared.
I save money.
I stay on track.
And I’m not stuck in the kitchen every night.
#FitnessSky
I rely on a simple supplement stack to fuel and help my body recover:
- Whey for extra protein (when needed)
- Creatine for muscle recovery
- Probiotics for gut health
- Magnesium for sleep quality
- Omega 3 for brain health
Good nutrition is still the foundation. These give me just an extra edge.
- Whey for extra protein (when needed)
- Creatine for muscle recovery
- Probiotics for gut health
- Magnesium for sleep quality
- Omega 3 for brain health
Good nutrition is still the foundation. These give me just an extra edge.
April 30, 2025 at 4:26 PM
I rely on a simple supplement stack to fuel and help my body recover:
- Whey for extra protein (when needed)
- Creatine for muscle recovery
- Probiotics for gut health
- Magnesium for sleep quality
- Omega 3 for brain health
Good nutrition is still the foundation. These give me just an extra edge.
- Whey for extra protein (when needed)
- Creatine for muscle recovery
- Probiotics for gut health
- Magnesium for sleep quality
- Omega 3 for brain health
Good nutrition is still the foundation. These give me just an extra edge.
When I first started my fitness journey, I wasted years chasing the perfect diet.
Now I focus on the 80/20 rule.
Now I focus on the 80/20 rule.
April 29, 2025 at 8:33 PM
When I first started my fitness journey, I wasted years chasing the perfect diet.
Now I focus on the 80/20 rule.
Now I focus on the 80/20 rule.
Only have 45 mins to lift?
Focus on these compound movements.
- Squats & Deadlifts – legs & posterior chain
- Bench Press & Overhead Press – chest & shoulders
- Rows – back & arms
These give you the biggest bang for your buck.
#FitnessSky
Focus on these compound movements.
- Squats & Deadlifts – legs & posterior chain
- Bench Press & Overhead Press – chest & shoulders
- Rows – back & arms
These give you the biggest bang for your buck.
#FitnessSky
April 29, 2025 at 5:24 PM
Only have 45 mins to lift?
Focus on these compound movements.
- Squats & Deadlifts – legs & posterior chain
- Bench Press & Overhead Press – chest & shoulders
- Rows – back & arms
These give you the biggest bang for your buck.
#FitnessSky
Focus on these compound movements.
- Squats & Deadlifts – legs & posterior chain
- Bench Press & Overhead Press – chest & shoulders
- Rows – back & arms
These give you the biggest bang for your buck.
#FitnessSky
Progress in the gym isn’t linear.
Some weeks I feel strong and hit PRs.
Other weeks, just showing up is the win.
That’s not failure - that’s normal.
Fitness isn’t a straight line. It’s messy. Life happens. Stress, sleep, energy, family obligations - they all play a role.
#FitnessSky
Some weeks I feel strong and hit PRs.
Other weeks, just showing up is the win.
That’s not failure - that’s normal.
Fitness isn’t a straight line. It’s messy. Life happens. Stress, sleep, energy, family obligations - they all play a role.
#FitnessSky
April 28, 2025 at 8:02 PM
Progress in the gym isn’t linear.
Some weeks I feel strong and hit PRs.
Other weeks, just showing up is the win.
That’s not failure - that’s normal.
Fitness isn’t a straight line. It’s messy. Life happens. Stress, sleep, energy, family obligations - they all play a role.
#FitnessSky
Some weeks I feel strong and hit PRs.
Other weeks, just showing up is the win.
That’s not failure - that’s normal.
Fitness isn’t a straight line. It’s messy. Life happens. Stress, sleep, energy, family obligations - they all play a role.
#FitnessSky
The most effective meal prep systems are often the simplest:
- Two proteins (for muscle gain)
- One carb (for energy)
- A couple veggies (for micronutrients and volume)
- A few sauces or toppings (for flavour)
Meals don't have to be perfect, just have to be there when you need them.
- Two proteins (for muscle gain)
- One carb (for energy)
- A couple veggies (for micronutrients and volume)
- A few sauces or toppings (for flavour)
Meals don't have to be perfect, just have to be there when you need them.
April 28, 2025 at 4:09 PM
The most effective meal prep systems are often the simplest:
- Two proteins (for muscle gain)
- One carb (for energy)
- A couple veggies (for micronutrients and volume)
- A few sauces or toppings (for flavour)
Meals don't have to be perfect, just have to be there when you need them.
- Two proteins (for muscle gain)
- One carb (for energy)
- A couple veggies (for micronutrients and volume)
- A few sauces or toppings (for flavour)
Meals don't have to be perfect, just have to be there when you need them.
When I want to progress on my lifts, I make one of three tweaks:
- I increase weight by 5 to 10% for the same lift
- I add one more rep
- I shorten my rest time between sets
This is the core principle of progressive overload, and it works.
Every time.
#FitnessSky
- I increase weight by 5 to 10% for the same lift
- I add one more rep
- I shorten my rest time between sets
This is the core principle of progressive overload, and it works.
Every time.
#FitnessSky
April 28, 2025 at 11:53 AM
When I want to progress on my lifts, I make one of three tweaks:
- I increase weight by 5 to 10% for the same lift
- I add one more rep
- I shorten my rest time between sets
This is the core principle of progressive overload, and it works.
Every time.
#FitnessSky
- I increase weight by 5 to 10% for the same lift
- I add one more rep
- I shorten my rest time between sets
This is the core principle of progressive overload, and it works.
Every time.
#FitnessSky
I’ve distilled 1000+ hours of my meal prepping experience into this ultimate guide.
And I'm giving it away for FREE to help you level up your meal prep game and crush your 2025 fitness goals.
And I'm giving it away for FREE to help you level up your meal prep game and crush your 2025 fitness goals.
April 28, 2025 at 1:18 AM
I’ve distilled 1000+ hours of my meal prepping experience into this ultimate guide.
And I'm giving it away for FREE to help you level up your meal prep game and crush your 2025 fitness goals.
And I'm giving it away for FREE to help you level up your meal prep game and crush your 2025 fitness goals.
Like most beginners, I made a lot of mistakes when I first started working out.
But this was the biggest one, by far:
Being impatient and expecting overnight results.
But this was the biggest one, by far:
Being impatient and expecting overnight results.
April 25, 2025 at 3:22 PM
Like most beginners, I made a lot of mistakes when I first started working out.
But this was the biggest one, by far:
Being impatient and expecting overnight results.
But this was the biggest one, by far:
Being impatient and expecting overnight results.
Too many fitness advice on social media are anchored in “No”s.
Don’t eat bread.
Don’t drink tap water.
Don’t eat those cookies.
Instead, practice moderation and balance.
That bike session was 240 calories, so were two of those cookies.
And they were damn delicious.
Live a little.
Don’t eat bread.
Don’t drink tap water.
Don’t eat those cookies.
Instead, practice moderation and balance.
That bike session was 240 calories, so were two of those cookies.
And they were damn delicious.
Live a little.
April 21, 2025 at 11:24 PM
Too many fitness advice on social media are anchored in “No”s.
Don’t eat bread.
Don’t drink tap water.
Don’t eat those cookies.
Instead, practice moderation and balance.
That bike session was 240 calories, so were two of those cookies.
And they were damn delicious.
Live a little.
Don’t eat bread.
Don’t drink tap water.
Don’t eat those cookies.
Instead, practice moderation and balance.
That bike session was 240 calories, so were two of those cookies.
And they were damn delicious.
Live a little.
I love learning about fitness, even after 10+ years of lifting.
Unfortunately, when I first got interested in fitness, I had a hard time figuring out where to start.
So, if you are trying to learn more about fitness, here's the best way to get started:
#Ship30for30 #BuildinPublic
Unfortunately, when I first got interested in fitness, I had a hard time figuring out where to start.
So, if you are trying to learn more about fitness, here's the best way to get started:
#Ship30for30 #BuildinPublic
April 21, 2025 at 3:48 PM
I love learning about fitness, even after 10+ years of lifting.
Unfortunately, when I first got interested in fitness, I had a hard time figuring out where to start.
So, if you are trying to learn more about fitness, here's the best way to get started:
#Ship30for30 #BuildinPublic
Unfortunately, when I first got interested in fitness, I had a hard time figuring out where to start.
So, if you are trying to learn more about fitness, here's the best way to get started:
#Ship30for30 #BuildinPublic
Interested in fitness, nutrition and productivity boosts?
Over the next 30 days, I'll be writing 30 Atomic Essays.
Follow my journey here!
#ship30for30 #buildinpublic
Over the next 30 days, I'll be writing 30 Atomic Essays.
Follow my journey here!
#ship30for30 #buildinpublic
April 20, 2025 at 4:07 PM
Interested in fitness, nutrition and productivity boosts?
Over the next 30 days, I'll be writing 30 Atomic Essays.
Follow my journey here!
#ship30for30 #buildinpublic
Over the next 30 days, I'll be writing 30 Atomic Essays.
Follow my journey here!
#ship30for30 #buildinpublic
Walking daily is the best thing to do if you want to be more active.
It’s easy to do.
It’s easy to fit into your schedule.
It’s accessible.
And best of all - it’s FREE!
It’s easy to do.
It’s easy to fit into your schedule.
It’s accessible.
And best of all - it’s FREE!
April 8, 2025 at 12:44 PM
Walking daily is the best thing to do if you want to be more active.
It’s easy to do.
It’s easy to fit into your schedule.
It’s accessible.
And best of all - it’s FREE!
It’s easy to do.
It’s easy to fit into your schedule.
It’s accessible.
And best of all - it’s FREE!
Exercise, diet and sleep are like the base stats of your RPG character.
Exercise = Strength
Diet = Intelligence
Sleep = Endurance
In a game, you’d want to optimize your base stats first.
Everything else is a side quest.
Exercise = Strength
Diet = Intelligence
Sleep = Endurance
In a game, you’d want to optimize your base stats first.
Everything else is a side quest.
April 8, 2025 at 2:47 AM
Exercise, diet and sleep are like the base stats of your RPG character.
Exercise = Strength
Diet = Intelligence
Sleep = Endurance
In a game, you’d want to optimize your base stats first.
Everything else is a side quest.
Exercise = Strength
Diet = Intelligence
Sleep = Endurance
In a game, you’d want to optimize your base stats first.
Everything else is a side quest.
Exercise, diet and sleep - the only three building blocks you should care about if your goal is to be just a bit healthier. Having a good routine for each of these will solve health problems for 90% of the population. #fitnessforbeginners #jackednerds
April 7, 2025 at 12:11 PM
Exercise, diet and sleep - the only three building blocks you should care about if your goal is to be just a bit healthier. Having a good routine for each of these will solve health problems for 90% of the population. #fitnessforbeginners #jackednerds