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Dominic R. Gerleve

@domleanmethods

306

followers

428

following

I help High Responsibility Men rebuild:
🐺 Identity & Performance
💪 Power & Consistency
🏃🏻‍♂️ Reclaim Their Edge
📤 DM Thryve to Start

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Almost everyone starts fitness with the same goal.

Lose weight.

And honestly, that's okay. It's what gets most people through the door.

But after 15 years and tens of thousands of training sessions, I've realized something.

The people who get the best long term results stop chasing weight loss and start chasing health.

Ironically, that's usually when the weight starts coming off for good.

The real goal was never to weigh less. The real goal was to live more.

New blog is up. Link in bio. by @domleanmethods

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18 hours ago

he built this on the road, not in a perfect week.

travel. hotels. no kitchen.
so the goal became a minimum he could keep, anywhere: hit protein. log food. never let one hard day become several.

nutrition logged 7/7, two weeks running. 10 pbs in a week. muscle-building block started oct 5.

down 12% body fat. up 31 lbs lean. 30 lbs fat gone. 4.5 inches off his waist.

“i’m in love with the results.”

if you want to stay consistent long enough to build, follow @christopheryan1 by @domleanmethods

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12

8 days ago

As a dad, I’ve started realizing something.

There will be a last time for everything.

The last time he asks me to fly him around the room.

The last time he wants me to jump in with him.

The last time he reaches for my hand.

Most of us don’t know when those moments are happening.

We just wake up one day and they’re gone.

That’s one of the reasons I take my health seriously.

Not because I’m chasing perfection.

Not because I’m trying to look like a fitness model.

But because I want as many years as possible saying “yes” to moments like these.

Fitness isn’t the goal.

It’s one of the tools that helps me show up for the people I love.

If you’re a parent, what activity do your kids always want you to do with them? by @domleanmethods

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4 months ago

If you’re taking magnesium for sleep, relaxation, or recovery, the form matters.

For years I took magnesium citrate because it was easy to find and that’s what everyone seemed to recommend.

It helped a little at first, but eventually I didn’t notice much difference.

When I switched to magnesium glycinate, the difference was noticeable.

I fell asleep faster, felt more relaxed at night, and it became a permanent part of my evening routine.

A few things to keep in mind:

Magnesium glycinate is typically the form I recommend most people start with if their goal is sleep and relaxation.

Magnesium citrate is more commonly used for digestion and can act as a laxative in some people.

Supplements can help, but they’re not a substitute for the basics.

Good sleep still starts with:

• A consistent bedtime
• Limiting screens before bed
• Managing stress
• Getting enough sunlight and activity during the day

The best supplement in the world can’t outwork bad habits.

But if you’re looking for a simple supplement that may help support sleep and recovery, magnesium glycinate is worth looking into.

Follow @domleanmethods for more simplified fitness, nutrition, and supplement advice. by @domleanmethods

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4 months ago

Most workout programs make building muscle look way harder than it actually is.

You don’t need 27 exercises.

You don’t need to train 6 days a week.

And you don’t need a workout that looks like a NASA launch sequence.

You need a plan you can consistently follow.

Here’s an example upper body workout:

Super set:

Incline bench Press
3 sets x 6-10 reps

Wide Lat Pulldown
3 sets x 8-12 reps

Super set:

Flat bench press
3 sets x 8-12 reps

Close grip seated cable row
3 sets x 8-12 reps

Super set:

Decline Bench
3 sets x 8-12 reps

Under hand lat pulldown
3 sets x 8-12 reps

Super set:

Slight incline fly
3 set x 10-12 resp

DB pullover:
3 sets x 10-12

Abs:

Cable reverse crunches
3 sets x 15 reps

Cable reverse crunches to left
3 sets x 15 reps

Cable reverse crunches to right
3 sets x 15 reps

That’s it.
Train hard.
Progress over time.
Eat enough protein.
Get some sleep.
Repeat.

The fitness industry profits from complexity.

Most people would get incredible results from consistently executing the basics.

Follow @domleanmethods for more simplified fitness. by @domleanmethods

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4

4 months ago

Most people think getting lean requires eating chicken, rice, and broccoli 3-4 times a day.

I used to think that too.

The truth is that the best nutrition plan isn’t the perfect one.

It’s the one you can actually follow.

This is the simple eating system I’ve been using this summer to get leaner while still enjoying meals with my family.

Post-Workout Shake (I train fasted)

• 2 scoops vanilla whey
• 1.5 cups frozen berries
• 6 oz water
• 6 oz coconut water
• 6 oz orange juice
• 2 tbsp chia seeds

Lunch

• 5 eggs
• 8-10 spears asparagus

Snack

• Ratio vanilla yogurt
• Nutrail protein granola

Snack

• David Protein Bar
(My favorites are Blueberry Pie and Chocolate Chip Cookie Dough)

Dinner

Whatever my family is eating.

Some recent examples:

• Beef poblano quesadillas
• Pork tenderloin
• Zucchini spaghetti w/ Garlic bread

Before Bed

• 1 scoop whey protein
• Collagen protein
• 1 tbsp chia seeds

Notice something?

No complicated recipes.

No spending Sunday meal prepping for 4 hours.

No carrying Tupperware everywhere I go.

Just simple foods that make it easier to hit my protein goals and stay consistent.

Because fitness should fit your life—not become your life.

Follow @domleanmethods for more simplified fitness. by @domleanmethods

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4 months ago

Every time you say “this time it’s different,”
your mind tests whether you mean it.

If your reason isn’t deeper than your comfort —
you’ll always fall back.

The strongest men aren’t the most motivated —
they’re the most connected to why they started.

#Wired2Thryve #DisciplineOverMotivation #PurposeDriven #IdentityShift by @domleanmethods

18

0

a year ago

Motivation is a visitor.
It shows up when life is loud — when things are exciting or falling apart.

But when it’s time for quiet, consistent work… it slips away.
That’s why progress doesn’t belong to the most motivated.

It belongs to the most resolved.
Every small action is proof — not of how you feel, but of who you’re becoming.
Action builds identity.

Motivation just tags along.

🔥 Save this for the days when your feelings tell you to quit.

#DisciplineOverMotivation #Wired2Thryve #IdentityShift #MindsetPerformance by @domleanmethods

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a year ago

Why do we say “this time it’s different”… and still fall back into old patterns?

Because most people chase the goal — not the purpose.

A goal gets you started.
Purpose keeps you going when it’s hard.
Purpose isn’t “I want to look better.”
It’s the reason you refuse to quit when no one’s watching.

Build your reason — not just your routine.

#Wired2Thryve #PurposeDrivenPerformance #IdentityShift #MindsetForMen by @domleanmethods

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0

a year ago

All you need, is one guy… by @domleanmethods

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3

a year ago

Why do we say “this time it’s different”… and still fall back into old patterns?

Because most people chase the goal — not the purpose.

A goal gets you started.
Purpose keeps you going when it’s hard.

Purpose isn’t “I want to look better.”
It’s the reason you refuse to quit when no one’s watching.

Build your reason — not just your routine.

#Wired2Thryve #PurposeDrivenPerformance #IdentityShift #MindsetForMen by @domleanmethods

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1

a year ago

Most men aren’t lost. They’re just distracted.
Scrolling. Consuming. Comparing.
You don’t need more motivation — you need discipline, silence, and a mission.

Cut the noise.
Do the work.
Rebuild your habits. Rewire your mind. THRYVE. ⚡

#Wired2Thryve #MensFitness #DisciplineOverMotivation #RewireRebuildThryve #MindsetShift #BeTheOne by @domleanmethods

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1

a year ago