Frequently Asked Questions
General Questions
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Thundrbro Macros is for people who still want some ongoing support but for the most part are fully confident with knowing that they’re meeting their nutritional needs & fully understand the concept of tracking their macronutrients. We created this program to help add accountability while removing guesswork for the people who are not working one-on-one with a coach for whatever reason. Don’t leave your nutrition in the hands of a risky algorithm. Instead allow one of our coaches to take all of your metrics into account and give you the proper advice you need week after week.
The Thundrbro Macros Plus program includes more communication with or feedback from Dave. Every other week Dave will review your check-in and you will receive an updated set of macros (if warranted).
This program is meant for people who don’t want to track macros or weigh & measure their food but want to improve their overall health through nutrition. This program is well suited for anyone who:
- is looking to lose or maintain weight;
- wants to wean themselves off tracking macros;
- finds the concept of tracking macros overwhelming or too much work;
- is trying to overcome cravings & triggers;
- wants guidance on transitioning to plant-based eating, paleo, keto or transitioning off keto
This program will help you increase awareness of what your body needs by focusing on hunger cues and cravings. You will utilize tools like mindfulness and positive self-talk and receive guidance on how to make food choices and habits more efficient and simpler.
You can cancel at any time. During your initial 3 months we do not issue refunds if you decide to cancel. If you believe a refund is warranted please send us an email to thundrbro@gmail.com
To cancel your ongoing monthly membership, simply send your coach a message 3 business days prior to your bill date and they can take care of it for you.
Supplements are designed to be taken to support a healthy, balanced diet. Ideally, they are not taken for the long-term, but may be beneficial during periods when you’re travelling or if you’re blood-work has shown specific micronutrient deficiencies. That being said, there are some common micronutrients that are lacking in our western diet and we take extra measures to ensure our bodies are getting all that good stuff. We recommend the following:
A daily multi-vitamin
Vitamin C
Vitamin E
Vitamin D (if you spend very little time outside, work shifts, or live in a climate with little sunlight)
Magnesium
Fish oil
To ensure that you’re not wasting your money, check-in with your coach for more specific recommendations.
Yes, if you are tracking your macronutrients with your coach, we recommend you track everything. It will surprise you how many of these things do have calories. Even if you’re not “tracking” (weighing & measuring your food) it’s best practice to check the nutrition label. Ask your coach for further advice about what to avoid.
Movement Scaling & Substitutions
Sub banded lat pull downs with a PVC pipe, broomstick, or grabbing the each end of the band secured from above. Sub seated ring pull ups or a barbell above arms overhead while seated. Use band assistance if needed.
Sub bench dips weighted or with feet elevated. Sub a chair or couch edge.
Sub pressing movements seated on the floor. Support the upper back on a couch or bench edge and drop hips down to create an incline. Sub pulling movements by going to bent over rows or supporting the torso on a couch arm.
Attach bands to weights for added resistance, have a buddy apply over pressure on top of the bells. Increase rep ranges to challenge muscle group or slow the tempo down for extra time under tension with 305 second tempos up and down.
Grab 1 dumbbell in both hands on each end to perform rows, presses, tricep extensions and bicep curls. Treat the single dumbbell more of a barbell.
The Thundrbro Macros Plus program includes more communication with or feedback from Dave. Every other week Dave will review your check-in and you will receive an updated set of macros (if warranted).
This program is meant for people who don’t want to track macros or weigh & measure their food but want to improve their overall health through nutrition. This program is well suited for anyone who:
- is looking to lose or maintain weight;
- wants to wean themselves off tracking macros;
- finds the concept of tracking macros overwhelming or too much work;
- is trying to overcome cravings & triggers;
- wants guidance on transitioning to plant-based eating, paleo, keto or transitioning off keto
This program will help you increase awareness of what your body needs by focusing on hunger cues and cravings. You will utilize tools like mindfulness and positive self-talk and receive guidance on how to make food choices and habits more efficient and simpler.
You can cancel at any time. During your initial 3 months we do not issue refunds if you decide to cancel. If you believe a refund is warranted please send us an email to thundrbro@gmail.com
To cancel your ongoing monthly membership, simply send your coach a message 3 business days prior to your bill date and they can take care of it for you.
Supplements are designed to be taken to support a healthy, balanced diet. Ideally, they are not taken for the long-term, but may be beneficial during periods when you’re travelling or if you’re blood-work has shown specific micronutrient deficiencies. That being said, there are some common micronutrients that are lacking in our western diet and we take extra measures to ensure our bodies are getting all that good stuff. We recommend the following:
A daily multi-vitamin
Vitamin C
Vitamin E
Vitamin D (if you spend very little time outside, work shifts, or live in a climate with little sunlight)
Magnesium
Fish oil
To ensure that you’re not wasting your money, check-in with your coach for more specific recommendations.
Yes, if you are tracking your macronutrients with your coach, we recommend you track everything. It will surprise you how many of these things do have calories. Even if you’re not “tracking” (weighing & measuring your food) it’s best practice to check the nutrition label. Ask your coach for further advice about what to avoid.
Thundrbro Macros is for people who still want some ongoing support but for the most part are fully confident with knowing that they’re meeting their nutritional needs & fully understand the concept of tracking their macronutrients. We created this program to help add accountability while removing guesswork for the people who are not working one-on-one with a coach for whatever reason. Don’t leave your nutrition in the hands of a risky algorithm. Instead allow one of our coaches to take all of your metrics into account and give you the proper advice you need week after week.
Banded Pull downs or ring or barbell pull ups seated or with feet on the floor
Bench dips, banded press downs or narrow grip push ups
Attaching bands to weight or using overpressure from a buddy
Grabbing 1 dumbbell in both hands
Performing presses on the floor, pulling movements bent over or using a couch arm for support
We have put the FAQ in the announcements or as a repeated exercise block titled common equipment scales
Equipment needed, tempos, certain rep schemes, how to follow certain protocols, which should I do program vs. MA are all common ones
Questions About Our Programs
Shredded at Home is a minimalistic approach to exercising at home that guarantees maximum results. With three workouts a week for a total of ten weeks, these 30-40 minute workouts are specifically designed to be accomplished in the comfort of your own home. The equipment that is needed is dumbbells and bands (optional). Nutrition hacks to fully get shredded at home are also included.
The 90 Day Get Huge program is the original Thundrbro programming. With the philosophy based on time under tension and short rest periods, it will optimize muscle growth and every aerobic capacity if tempos are followed properly. This 90 Day program is 12 weeks long with 3 workouts per week. Equipment needed will typically be acquired at any CrossFit gym (rig, barbell, dumbbells, bench). Nutritional advice is also added into this all-in-one programming.
100 Finishers that Crush program is an additive to the end of Thundrbro’s programs or at the end of a CrossFit workout. These quick-hitting finishers are designed to get a last second burnout on an isolated body part of your choice.
Muscle Anarchy is our premium programming that is edited weekly to ensure maximum muscle gain and correct recovery times. This program has five scheduled lifts a week with each day covering a different muscle group (Legs, Chest, Back, Shoulders, Arms). This is our communities favorite programing due to the vast variability of lifts and the insane pump. Along with the program, you are also added to our private Facebook group where Dave and Jason personally answer your questions.
Dumbbell Anarchy is an add on to our famous Muscle Anarchy programming. With the same teachings used in Muscle Anarchy, Dumbbell Anarchy is done with solely… dumbbells! With five day training splits and a private Facebook group, Dumbbell Anarchy will guarantee getting HUGE.
ThundrCutz is a 90 day shred program that teaches and guides you through the protocols that Dave personally did for his bodybuilding competitions. ThundrCutz focuses on Nutrient intake and timing along with depletion workouts with minimal equipment and heavy lifting sessions that can be done at home, a CrossFit gym, and even a standard conventional gym. This ebook is filled with nutritional advice, proper scheduling, supplement advice and testosterone!
Our 30 Day Shred program is the condensed version of our original ThundrCutz program. In just 30 days you will get diced with our potent training and nutrition regimen. With a depletion workout and a heavy lifting session daily, the Shred program ensures a spike in metabolism and washboard abs.
Sub bench dips weighted or with feet elevated. Sub a chair or couch edge.
Sub pressing movements seated on the floor. Support the upper back on a couch or bench edge and drop hips down to create an incline. Sub pulling movements by going to bent over rows or supporting the torso on a couch arm.
Attach bands to weights for added resistance, have a buddy apply over pressure on top of the bells. Increase rep ranges to challenge muscle group or slow the tempo down for extra time under tension with 305 second tempos up and down.
Grab 1 dumbbell in both hands on each end to perform rows, presses, tricep extensions and bicep curls. Treat the single dumbbell more of a barbell.
The Thundrbro Macros Plus program includes more communication with or feedback from Dave. Every other week Dave will review your check-in and you will receive an updated set of macros (if warranted).
This program is meant for people who don’t want to track macros or weigh & measure their food but want to improve their overall health through nutrition. This program is well suited for anyone who:
- is looking to lose or maintain weight;
- wants to wean themselves off tracking macros;
- finds the concept of tracking macros overwhelming or too much work;
- is trying to overcome cravings & triggers;
- wants guidance on transitioning to plant-based eating, paleo, keto or transitioning off keto
This program will help you increase awareness of what your body needs by focusing on hunger cues and cravings. You will utilize tools like mindfulness and positive self-talk and receive guidance on how to make food choices and habits more efficient and simpler.
You can cancel at any time. During your initial 3 months we do not issue refunds if you decide to cancel. If you believe a refund is warranted please send us an email to thundrbro@gmail.com
To cancel your ongoing monthly membership, simply send your coach a message 3 business days prior to your bill date and they can take care of it for you.
Supplements are designed to be taken to support a healthy, balanced diet. Ideally, they are not taken for the long-term, but may be beneficial during periods when you’re travelling or if you’re blood-work has shown specific micronutrient deficiencies. That being said, there are some common micronutrients that are lacking in our western diet and we take extra measures to ensure our bodies are getting all that good stuff. We recommend the following:
A daily multi-vitamin
Vitamin C
Vitamin E
Vitamin D (if you spend very little time outside, work shifts, or live in a climate with little sunlight)
Magnesium
Fish oil
To ensure that you’re not wasting your money, check-in with your coach for more specific recommendations.
Yes, if you are tracking your macronutrients with your coach, we recommend you track everything. It will surprise you how many of these things do have calories. Even if you’re not “tracking” (weighing & measuring your food) it’s best practice to check the nutrition label. Ask your coach for further advice about what to avoid.
Thundrbro Macros is for people who still want some ongoing support but for the most part are fully confident with knowing that they’re meeting their nutritional needs & fully understand the concept of tracking their macronutrients. We created this program to help add accountability while removing guesswork for the people who are not working one-on-one with a coach for whatever reason. Don’t leave your nutrition in the hands of a risky algorithm. Instead allow one of our coaches to take all of your metrics into account and give you the proper advice you need week after week.
Banded Pull downs or ring or barbell pull ups seated or with feet on the floor
Bench dips, banded press downs or narrow grip push ups
Attaching bands to weight or using overpressure from a buddy
Grabbing 1 dumbbell in both hands
Performing presses on the floor, pulling movements bent over or using a couch arm for support
We have put the FAQ in the announcements or as a repeated exercise block titled common equipment scales
Equipment needed, tempos, certain rep schemes, how to follow certain protocols, which should I do program vs. MA are all common ones
Other Questions
The average Anarchy workout lasts around 80 minutes (an hour and twenty minutes) if rest time is followed as prescribed.
My Fitness Pal seems to work pretty well for most people. There are tons of apps to track nutrition in the app store, finding the one that is best for you is most important.
Split the sessions into two days instead of cutting things out. Most days in the 90 Day Get Huge program consists of 8 different lifts. So split those 8 into 4 today and 4 the next day.
Our ambassador program allows you to make 10% on sales from people that use your unique code, plus it gives them 10% off their purchase.
Grab 1 dumbbell in both hands on each end to perform rows, presses, tricep extensions and bicep curls. Treat the single dumbbell more of a barbell.
The Thundrbro Macros Plus program includes more communication with or feedback from Dave. Every other week Dave will review your check-in and you will receive an updated set of macros (if warranted).
This program is meant for people who don’t want to track macros or weigh & measure their food but want to improve their overall health through nutrition. This program is well suited for anyone who:
- is looking to lose or maintain weight;
- wants to wean themselves off tracking macros;
- finds the concept of tracking macros overwhelming or too much work;
- is trying to overcome cravings & triggers;
- wants guidance on transitioning to plant-based eating, paleo, keto or transitioning off keto
This program will help you increase awareness of what your body needs by focusing on hunger cues and cravings. You will utilize tools like mindfulness and positive self-talk and receive guidance on how to make food choices and habits more efficient and simpler.
You can cancel at any time. During your initial 3 months we do not issue refunds if you decide to cancel. If you believe a refund is warranted please send us an email to thundrbro@gmail.com
To cancel your ongoing monthly membership, simply send your coach a message 3 business days prior to your bill date and they can take care of it for you.
Supplements are designed to be taken to support a healthy, balanced diet. Ideally, they are not taken for the long-term, but may be beneficial during periods when you’re travelling or if you’re blood-work has shown specific micronutrient deficiencies. That being said, there are some common micronutrients that are lacking in our western diet and we take extra measures to ensure our bodies are getting all that good stuff. We recommend the following:
A daily multi-vitamin
Vitamin C
Vitamin E
Vitamin D (if you spend very little time outside, work shifts, or live in a climate with little sunlight)
Magnesium
Fish oil
To ensure that you’re not wasting your money, check-in with your coach for more specific recommendations.
Yes, if you are tracking your macronutrients with your coach, we recommend you track everything. It will surprise you how many of these things do have calories. Even if you’re not “tracking” (weighing & measuring your food) it’s best practice to check the nutrition label. Ask your coach for further advice about what to avoid.
Thundrbro Macros is for people who still want some ongoing support but for the most part are fully confident with knowing that they’re meeting their nutritional needs & fully understand the concept of tracking their macronutrients. We created this program to help add accountability while removing guesswork for the people who are not working one-on-one with a coach for whatever reason. Don’t leave your nutrition in the hands of a risky algorithm. Instead allow one of our coaches to take all of your metrics into account and give you the proper advice you need week after week.
Banded Pull downs or ring or barbell pull ups seated or with feet on the floor
Bench dips, banded press downs or narrow grip push ups
Attaching bands to weight or using overpressure from a buddy
Grabbing 1 dumbbell in both hands
Performing presses on the floor, pulling movements bent over or using a couch arm for support
We have put the FAQ in the announcements or as a repeated exercise block titled common equipment scales
Equipment needed, tempos, certain rep schemes, how to follow certain protocols, which should I do program vs. MA are all common ones