What is Project Swole?

SteveProject Swole is a resource that all athletes can use to maximize their natural physical, mental, emotional,and spiritual potential. I call it a ‘project’ because it takes planning, design, testing, refining, execution, and maintenance.

This site is meant to share all my knowledge of training and nutrition, and also to offer the opinions of other experts in the industry. Men and women of all ages are encouraged to use the thoughts and ideas on this site to affect glorious body composition and conditioning changes over time.

What is Swole?

Being Swole refers to a state of accomplishment in all positive areas of life:
Flexible Sexy Female Athlete

  • Strength – physical, mental, emotional, spiritual
  • Size – physical, goals, ambition, progress, even libido
  • Endurance – physical, aerobic, anaerobic, mental
  • Agility – physical, mental, reactionary, decisiveness
  • Flexibility – physical, emotional, adaptation to stresses
  • Performance – physical, mental, and even in the sack
  • Confidence – physical, social, business, personal

These are all the good things in life that make us successful at what we do. These are the things we can control. To be Swole, one needs to a goal, a plan, a determined attitude, a desire for success, and of course some training equipment.

Why Am I Qualified to Publish This?

The simple answer is that I used to be a personal trainer in my 20’s.

The knowledge that I use, which I will share with you at Project Swole, comes from years of training myself, training others, and continued education in the form of reading books, magazines, and articles; and participating in a wide variety of clubs and events such as Crossfit, Strongman, and P90X.

I have weeded out all the bogus information that just does not work, and I am now able to create a training program for any individual, to meet nearly any goal given an adequate amount of time. Sometimes my plan is not best, sometimes I make mistakes, but when 99 out of 100 clients are happy with my results, I think that says something positive about what I have to offer.

I do not currently have an active certification or a degree, but I used to be certified by the IFPA and the ISSA as a personal trainer and sports nutritionist, and I read the ACE manual once. =)

I Am Not a Bodybuilder

I am not a bodybuilder!
I am a guy who enjoys lifting weights and practicing martial arts. Strongman, powerlifting, and mixed martial arts competitions are fun to watch; bodybuilding shows, male or female, are totally lame but some people are into it for whatever reason.

Will I compete in any of these things? Honestly, I don’t know. I have never been strong for my height and weight, I have never been very big except when I weighed 220 lbs back in 2006, and I have been down to 8% bodyfat only once, back in my early 20’s.

I am not competitive in these sports, preferring to compete with myself, with friends, and with training partners.

What Are My Goals?

To be functionally strong, agile, and flexible; to be able to defend myself in a brawl; to be able to run for miles in the case of an emergency; to be able to climb nearly anything if necessary. Essentially I want to be prepared for any situation that might involve an extreme physical effort, or a fight or flight response. Looking good naked is also a bonus.

How Will I Reach My Goals?

I will reach my goals through the combination of the following:

  • a healthy, high-protein, carb-cycled diet
  • kickboxing and MMA workouts
  • additional functional training workouts 1-2 times per week – often HIIT or HIRT
  • a healthy lifestyle including limited alcohol consumption and no smoking
  • plenty of sleep
  • and some outside assistance including massage, good sex, and effective stress coping strategies

I will be persistent in my efforts to make each and every training session, except where scheduled time-off takes precedence for recovery purposes, or if something imperative is happening with the business.


Yes, I will use supplements. I will use legal supplements such as:

  • Pure Protein and Trioplex protein bars
  • protein shakes like those by Biotest and Optimum Nutrition
  • XTend amino acid powder
  • NO-Xplode by Scivation
  • Biotest Hot Rox Extreme
  • Nutrex Lipo6 Black
  • Bone Boost by SAN
  • a multi-vitamin; One-a-Day Men’s Formula works
  • melatonin for sleep
  • 5-HTP for mood and appetite

I will not use all of these supplements, in fact I won’t even use any supplements most of the time, except maybe the energy supps like Hot Rox and Lipo6, protein powder, and protein bars.

I will (probably) not use any illegal supplements or steroids.

At times I will add and remove various supplements as my body starts to adapt to exercise or when I feel that my body is ready to grow. Protein shakes and a multi-vitamin are my daily staples even when I am not lifting. Also, I am prescribed the blood thinner Coumadin, or Warfarin, for a blood coagulation problem that I was born with.

Let the Changes Begin

I might report my progress from time to time and hopefully you will report yours. Occasionally I will present photos and statistics, along with training and diet logs.

I will provide as much info as I can about what works and what doesn’t. Always will I strive to offer workout plans, diet plans, strategies, and more… as much as it takes to help myself and everyone that visits this website, to stay on track and to push themselves to accomplish above and beyond what they ever thought possible.

It is time to get SWOLE!

Share the Swole!

16 Responses to “About”

  1. Just wanted to post a quick thank you. I’m now into my 7th week of Werewolf Muscle training (third cycle), together with a healty diet and changed daily routine, admittedly 95% of it based on the knowledge found here. What can I say? Besides that I look that way, I really feel fitter, stronger and more “stable”, in pretty much all areas, including emotionally and physically. Couldn’t have done it without the knowledge here. So thank!

  2. […] Project Swole – Steve is, well he’s a stud. He has a great grasp on what it takes to be fit. His Werewolf Training is nuts, and you’d be nuts not to check it out. […]

  3. Hey Steve, My goals are the exact same as yours. Exact. Is there a certain program or article on your site i can read. I don’t want to waist my time. I want to be extremly fit, and look beyond good naked lol.


    • Try Werewolf Muscle Training for a routine. Other than that, you need to browse around and read because I don’t know what you don’t know.

  4. Hey steve :)i was just wondering if you know what is the name of the girl you have on the banner at the top of your page. I would kill to have her body 😛

    • Sorry, but I don’t know who that is. It was a stock image used by the guy who designed my WP template. I don’t talk to him often these days, and I’m sure he wouldn’t remember.

  5. Hey Steve,

    I like your goals. I am a 40 year old mother of two little ones, and many of my goals have me being able to handle situations where I need to keep them safe; rogue coyote attack while hiking, a broken leg while hiking and needing to lug 40-60 extra pounds back to the car, running as far as needed in any emergency, catching my 6 year old before he jumps off the deep end without his life jacket…you get what I’m sayin’?

    I like that the goals are practical and serve a greater purpose! Oh, and looking good naked – major bonus!

  6. Hey Steve,
    It’s refreshing to find a fellow “non bodybuilding” site! Functional strength and real fitness is so much more appealing and I think that most people are actually after this type of conditioning for the long haul.

  7. Hi Steve,

    I totally relate with your fitness goals. Your site has so much to offer me. I just read your article “How Much Protein Should I Eat In a Day”. Steve, do you have a special email for people who want to contact you for a guest post?

    • I do have a special email, but I think the contact form would be best for now. If you send me a contact form I will respond to you from my ‘special’ email account. =)

  8. Hey Swole,

    I really enjoy your website. We’ve already had some correspondence on Twitter (ShareItFitness) and I like what you’re about. I was wondering if you’d be interested in doing some joint advertising and add me as a link on your blog and I’d do the same for you. I know you’ve seen our blog but if you want to check it out again and let me know what you think that would be great. https://shareitfitness.wordpress.com/ We’re just getting started but have made pretty great progress so far and looking to build up the site even more.

    Thanks and I look forward to hearing from you!


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