The Fundamentals Of Firearms Training


Learning to use a firearm should be a necessary requirement for every modern individual. It is the equivalent of learning to use a bow or a spear in ancient times, which made the creation of civilization and the defense of life possible. A firearm allows us to defend our families, our property, and our nations; from threats that originate from within and from without. It also allows us to more easily acquire food should we be faced with emergency conditions.

Firearms teach and test our physical control, our psychological patience, and our ability to make important decisions under pressure. While many among us seek to demonize the weapon itself, they fail to see that a firearm is nothing more than a tool. The use of a tool depends entirely upon the character of the person who wields it. As long as these weapons exist it will be necessary for good men to carry them, as bad men will always look for ways to acquire an advantage over them.

When it comes to learning any skill, my motto is always SIMPLIFY SIMPLIFY SIMPLIFY. Break down the skill to its basic fundamentals and once you have mastered those, layer the more complex aspects on top of it. Here you will find everything you need to get you started with firearms training. Don’t over-complicate the learning process. Master these elements and you will already show more skill than the average hobbyist.

Basic Firearm Safety

Before a person handles a firearm for themselves they should first understand that it should not be taken lightly. Misuse or carelessness can end in injury or death, either for the handler or an innocent bystander. There are four main rules for firearm safety and they should be hammered into your mind and fiercely practiced.

1) Every weapon must always be treated as if it is loaded.

It doesn’t matter if you just unloaded it and stuck your finger in the chamber. As a means of encouraging safe habits, the weapon should ALWAYS be treated as if it were loaded. When it comes to personal safety or the safety of those around you, you will be held accountable for your actions.

2) Never point a weapon at anything that you are not prepared to destroy.

Rule number one extends to rule number two. The barrel itself should never sweep or be directly pointed at ANYTHING you wouldn’t mind injuring or destroying. You should be mindful of its placement at all times.

3) Keep your finger off the trigger until your sights are aligned and you have made the absolute decision to shoot.

Until you are ready to shoot what is in front of you, your finger should remain straightened and away from the trigger itself. Once a bullet leaves the barrel, you cannot take it back and must take responsibility for whatever it strikes.

4) Know where your target is and what is behind it.

Bullets have the capability of penetrating their targets. Because of this, you must not only know what you are shooting at but also what could potentially be struck on the other side. Failure to hone this awareness could result in the unintentional death of another person.

As an added rule, all firearms should be secured so that no unauthorized user may access them.

These rules should be reviewed and practiced indefinitely. Never allow yourself to become complacent or lacking in discipline in the area of firearms.

Firearm Function.

After learning basic safety, every individual should understand the parts of their weapon and how they function together. There are many types of firearms, all of which can have varying mechanical aspects. For the purpose of this article, I will review some of the most commonly used styles in modern times. Once you understand these basics, it should be simple for you to figure out the varying mechanics of different firearms.

The Revolver


Ammo for the revolver is loaded into the cylinder and unloaded with the use of the extractor rod. Most modern revolvers don’t require the hammer to be cocked manually before firing but do allow it as an option. Cocking the hammer before firing makes the trigger pull take less effort. As you pull the trigger, the hammer is released and activates the firing pin to fire the loaded round. The cylinder spins and puts the next round in position for you.

The Semi-Automatic Pistol


The picture shown above is a 9mm Glock 17, a typical modern semi-automatic pistol. Many handguns also come with a thumb safety that is often positioned on the frame at the rear of the slide. But the Glock different in that it only has a trigger safety, which prevents the gun from firing unless the trigger is pulled.

The loaded magazine is placed into the base of the gun and the slide is manually pulled back in order to chamber the first round. The mechanism itself is operated by the force of the bullet being fired. The pressure forces the slide backward, ejecting the spent round from the chamber. The spring absorbs a lot of the energy from the slide’s movement then aids it in returning to its original position. When the slide moves forward it will catch the next round in your magazine and readies it to be fired. After your magazine has been emptied the slide will lock open, letting you know that it is time to reload.

The Bolt-Action Rifle


Bolt-action rifles are fantastic for hunting and long range shooting. Since rounds are manually ejected and reloaded with the use of the bolt, there are less moving pieces as the round leaves the barrel. This means that there are fewer factors which contribute to slight movements during operation, making them a superior option for accuracy at greater distances. However, shots can only be fired as fast as you can work the bolt.

The Semi-Automatic Rifle


The Ar-15 uses the charging handle to load the first found into the chamber. As the round is fired, the internal gas port vents the gas that is released from the shot, sending it through the gas block and gas tube into the receiver. Here, it powers the bolt carrier group and cycles the next round. Shots from this rifle can be fired as fast as you can pull the trigger. The quality of maintenance provided to the rifle, as well as different brands of ammo available, can all influence the overall performance of your firearm.

Pump-Action Shotgun


The magazine for the typical shotgun is built within the gun itself. As you pump the forestock, it loads the first round into the chamber where it is ready to be fired. After you fire the round it is necessary to pump the forestock again, which ejects the empty shell and loads the next round.

Semi-Automatic Shotgun


A semi-automatic shotgun works very similarly to a pump-action shotgun, but it removes the need to manually eject and load the round. The semi-automatic shotgun above has a built-in magazine just like the pump-action shotgun. Some shotguns can also be equipped with detachable magazines that increase the number of rounds it can carry.

Ammo Calibers

Caliber is the unit in which the bullet’s diameter is measured. Generally speaking, the larger the caliber, the more takedown power it has. Smaller calibers can be just as deadly as larger calibers if the skill of the shooter is sufficient. But depending on the intended use of your firearm, it is a good idea to pick a caliber that is suitable for the job.

Calibers also come in different grains, which is how the projectile’s mass or weight is measured. The bullet weight influences the way it flies and how it performs when striking a target. Heavier bullets travel slower but hit with greater momentum, while lighter bullets have a flatter trajectory and greater velocity. People often debate over what grains are more suitable for different purposes. Some people prefer a heavy grain hollow point for defensive ammunition, while others may prefer a lighter, faster bullet.

Keep in mind that for most purposes putting a round on target is more important than how many grains it carries. Unless you are precision target shooting, hunting animals at great distances, or you are a career law enforcement or military sniper; it is easiest to go with the manufacturer’s recommended use for the round in question.

Below, you will find some examples of the most common ammunition types for handguns, rifles, and shotguns. Many other calibers and variations of calibers do exist, especially for historical guns, but this should be a sufficient review for our purposes.


Understanding Your Sight Picture

There are many different kinds of sight pictures that you will encounter when shooting various firearms, but they all serve the same basic purpose: to align your barrel in a straight line and adjust your point of aim.

Here are the steps you need to take in order to use your sights correctly.

Align your front and rear sights

On most handguns, and many rifles, your rear sight consists of two posts and the front sight is a single post on the tip of your barrel. For these types of sights, you want to center your front sight between the rear sights, creating an equal amount of space to the left and right of the front sight. You also want to position the height of the front sight so that it is flush with the top of your rear sights.


Many modern rifles have a rear sight that is circular and a front sight consisting of two large outer prongs and one smaller center prong. Here, the tip of the smaller prong should be flush with the center of the circle and there should be equal spacing between the outer prongs and the inner edges of your rear sight.

AR15 Sight Picture

Focus Your Eyes On The Sights

When shooting, your main focus should be on your sights and not the target. More specifically, your front sight should attract the majority of your focus. Both the rear sights and your target should be somewhat blurry. You will still be able to see them and be aware of their position, but they will be much less crisp than the appearance of your front sight. The main purpose of the front sight is to show you the firearm’s relative position to your target.

 Choose A Point Of Aim

There are three official points of aim that are acceptable for successful shooting. None of them are technically better than the others so it will be necessary for you to test them out yourself and see which works best for you.

6:00 Hold: The tip of your front sight sits just below the bullseye.

Center Mass Hold: The tip of your front sight runs flush with the center of your target.

Dead On Hold: The front sight covers the center of your target.


Iron sights should always be your main area of practice as a beginner. There are many other options for aiming a firearm, including scopes and red dots. But if you do not master the fundamentals, you could be caught helpless in a deadly situation should these mechanisms fail you.

 Firing Positions And Grips 

Holding your firearm properly will dramatically improve your ability to keep your sights on target, compensate for recoil, and place your shots where you want them. An improper grip can cause shots to be thrown off target or even result in injury or slide bite. Since this is a resource for beginners, I won’t attempt to cover all existing styles, but rather give you an effective starting point for practice.

Two-Handed Pistol Grip 

New Grip 3

If you’re new to firing a pistol, it is a good idea to maintain two-handed practice until you become more acquainted and capable with the weapon. Once you have gained some basic skill, then it would be advised to alter practice between two-handed and one-handed styles. The above picture shows the most common two-handed pistol grip.

The firing hand centers the grip of the pistol between the thumb and pointer finger, making sure that the pistol is held in a straight line. The trigger finger remains extended until you are ready to fire, while the remaining fingers apply pressure to the grip. It is important not to overextend your fingers around the grip, causing it to move the gun out of proper alignment. Instead, fold your fingers over the front of the grip and apply a front-to-back pressure that will allow you to keep the weapon stabilized even while in use. Make sure that your hand does not sit up too high on the firearm and do not place any fingers in the way of moving parts. That is a lesson you will learn quickly if your hand gets caught in the slide.


Your secondary hand is your support hand. It wraps around your firing hand in order to give you added leverage over the weapon while in use. Notice the position of the thumbs in the example above.

Both hands should grip the firearm with an equal amount of pressure or as hard as it takes to track up and down with the least amount of muzzle rise. A grip that is too relaxed will have you struggling with recoil and erratic tracking. It may also fail to feed or eject the spent round.

An excessive grip, in contrast, may negatively impact your sight alignment, inhibit your trigger control, and create fatigue in your hands and forearms. Both the pistol type and the caliber you’re firing will determine how much grip pressure is needed.

Pistol Shooting Stances

The two most common shooting stances for the pistol are the isosceles stance and the weaver stance. Each of these can also be modified in ways that may be preferable to some shooters. But it is wise to begin with their foundations until you are adequately familiar with both.

The Isosceles Stance: 


Stand facing your target with your feet shoulder-width apart. Bend your knees slightly and extend your firearm toward your target, keeping your arms straight and locked. With your shoulders squared, your arms will form the perfect isosceles triangle, from which this stance gets its name. Most beginners learn this stance first as it is simple, strong, and easy to perform under pressure.

The Classic Weaver Stance: 



Stand with your feet shoulder with apart while bringing your strong-side leg back into a boxer’s stance. Angle your support arm’s shoulder toward your target and bend your knees while keeping your body weight slightly forward. Grip your gun with opposite pressure in both hands, using the support hand to apply backward pressure and your firing arm to apply forward pressure. Keep both of your elbows bent with your support elbow pointing downward.

This stance was developed by Jack Weaver, a competitive shooter. He was the first to use a two-handed grip with opposite tension from both hands. He found that it provided accuracy, stability, and speed.

 Rifle Positions For Beginners

A rifle is a much different beast than a handgun and if you haven’t had much experience with them; I wouldn’t suggest starting to learn from a standing position. The two most common positions for beginners is bench shooting and prone shooting. These positions will help you become more familiar with the weapon, before adding other physical elements that will influence your control and accuracy.

Prone Shooting: 

Prone Positions

The prone style is the most stable field position possible, but it is not immune to being influenced by poor form. Here are a few ways that you can best utilize this form so that you will get the most out of it.

  • Utilize the natural alignment of your rifle to position it directly onto your intended target. Once the rifle is aligned, then you can easily position yourself behind it. You can either place yourself directly behind the rifle or you can choose to offset your legs. Choose whichever position works best for you and stick with it long term.
  • Make sure that the butt of the rifle is anchored firmly into the pocket of your shoulder. This will help reduce the chances of high or low impacts.
  • If you’re using a bipod, put some forward pressure on it so that it does not move from recoil.
  • Make sure both elbows are planted on the ground.
  • Keep your toes pointed out with your entire foot and legs maintaining contact with the ground.
  • Utilize your stock to keep your head in a natural alignment with your sights or scope.
  • Take deep breaths and relax your entire body. Allow your bone structure to keep the rifle on target.
  • Always shoot between breaths, while your lungs are empty.
  • Follow through on your shots. Don’t be quick to jump up from the rifle, work the bolt, or reset your trigger. As a basic rule, keep the trigger pulled back until you’re ready to set-up for your next shot.

Bench Shooting: 


Shooting from a bench is basically mechanically the same as shooting from the ground. This means that a majority of the fundamentals are the same, with the main difference being you. Instead of being stable on the ground, you are forced to support your own weight on a stool and are in a position that allows the upper torso to move around. This instability combined with improper alignment on the bench can cause your accuracy to diminish.

A huge tip for bench shooting is to get as much of your upper torso onto the bench as possible. While the majority of your body weight is supported by the stool, the bench will aid in stabilizing your upper body from excessive movement. This includes keeping your elbows planted on the table.

While keeping your shoulders square with your direction of fire, move your shoulders forward in front of your hips. Leaning forward into the gun helps maintain your foundation and keeps you firm against the recoil of the rifle.

Trigger Pull

Small mistakes in your trigger pull can significantly influence the accuracy of your shot placement. Even using the wrong portion of your finger can cause the barrel to move enough to throw your shots off your intended point of aim. Here are some tips to keep in mind in order to develop a proper trigger pull.

Isolate Your Trigger Finger:  

The index finger on your firing hand is used solely for the purpose of squeezing the trigger. When you are ready to fire, concentrate on moving this finger only. Isolate its movements from the rest of your hand in order to not throw off your sight picture.

Use The Pad Of Your Fingertip: 

Using the wrong part of your finger to pull the trigger can cause your shots to lean left or right. The image below shows you a proper placement and how an improper trigger pull can diminish your accuracy.


As you can see, the proper placement for your trigger pull is directly on the pad of your fingertip. Not on the tip itself or in the crease of your trigger finger.

Keep Your Focus: 

Shooting accurately is equally a mental skill as it is a physical skill. Don’t limit your focus only on what you’re shooting at, but also concentrate on what your body is doing while you are shooting. Concentrate on your trigger pull, where the trigger breaks, your grip pressure, and the trigger reset. Once you have developed a basic understanding of the shooting fundamentals, you will improve over time with practice and discipline.

Practice Slowly: 

Jerking your trigger finger will completely destroy your accuracy. Practice pulling the trigger evenly so that you do not disturb your sight alignment. Your trigger pull should be smooth, steady, and in complete control.

Don’t Flinch: 

Firing a gun is loud and your body anticipates the recoil of the firearm. Over time, you will become less sensitive to this, but you must practice keeping control of the firearm at all times. Not only up until the moment the round is fired.

Practice Dry Firing Exercises

Dry firing away from the range is an excellent way to practice your trigger pull. Without the added recoil, you will notice any unnecessary movement that needs to be worked on. It will help you focus on your overall grip and your disciplined control of your trigger pull. Most modern guns can be dry fired without damaging the firearm itself. But for some guns, it is wise to use snap caps as a safety precaution.

A common dry fire exercise that I use for my handgun practice requires you to balance an empty casing on your front sight. You should be able to pull the trigger without the casing falling to the ground. Give it a try.


Useful Tools: 

A quick search online will reveal some free targets that you can use to diagnose mechanical issues in your shooting technique. Here are a couple of those targets for left and right handed pistol shooters.


Getting Started

Learning to use a firearm is just like learning to weight lift or to play a musical instrument; it is a skill of muscle memory. In order to improve your shooting, it will be necessary to develop proper positioning and movement. This requires a good understanding of the firearm’s function as well as proper techniques. Everything I have provided you with should be the foundation of your training until you are ready to advance to more complex areas of shooting. Such as alternate stances, weapon draw, speed reloading, precision shooting, and stress training.

Your success will entirely depend on your consistency of practice and your ability to correct your form. Remember, these skills could one day save your life or the life of someone you love. If that means anything to you, then it will likely be reflected in the quality of your practice. This responsibility is entirely your own. I have done my part to help you, now do with it what you will.

Roman Eagle Long

Top 10 Reasons Right Wing Males Are Superior Partners.


As the modern world continues to decay under international criminality and widespread Marxist influence, those of us fighting to uphold our traditional way of life are slandered and demonized. We are often labeled as outdated, ignorant, hateful, and obsessed with the acclamation of absolute power. But this character defamation holds no accuracy when weighed truly against our character.

As the modern female is destined to find out, aligning with leftist politics has some very unpleasant consequences in the realm of dating. Here are the top ten reasons why right-wing males are superior partners.

1. They’re physically stronger and maintain a traditional masculine mentality.

Right-wing males do not have a victim mentality. They are confident in their abilities as men and know their worth in relation to their feminine counterparts. They are providers and protectors. They are fathers and dedicated partners. They know conviction, persistence, honor, wisdom, valor, and balance.

2. They are more mentally stable, less likely to to crumble under pressure, and a pillar of strength for the entire family.

Right-wing males have the ability to uphold the family, even during difficult times. He has the ability to not only bring them physical comfort, but also psychological confidence and reassurance. He is not the type to overcompensate for his shortcomings, but rather a man who can face them and overcome them. He is centered in himself, whether he is faced with chaos or order.

3. They are absolutely dedicated to the family unit and are willing to make personal sacrifices for its betterment.

Right-wing males live to serve those that they love. Their ultimate purpose drives them to make great personal sacrifices in order to provide for their needs. Many of them have given their sweat, their blood, and their lives for their families.

4. They are less likely to lie or cheat.

Right-wing males are men of integrity and loyalty. While today’s male feminist makes lofty promises of superior morality, many women are discovering the exact opposite. These soft men are not what they appear to be and are more likely to take advantage of or even abuse the women who trust them. Real men have no need to cloak themselves in order to weasel their way into a woman’s life. Women are drawn to them by the simple display of their character in action. They also desire to create a family and have children, which encourages the behavior required of building and maintaining family life.

5. They maintain a physical lifestyle free from harmful substances or other self destructive stimuli.

Right-wing males are more likely to spend time in the gym and less time getting high. They are men on a mission towards upward evolution and understand the importance of retaining their physical strength into old age. They remain virile and attractive, even as they reach their senior years.

6. They embrace higher culture, which requires discipline, determination, and mastery.

Right-wing males do not care for that which comes easy. They have a strong work ethic, an appreciation for substance, and a desire to overcome challenges. They show pride in this ability and consider laziness to be a form of dishonor. Failure does not stand in their way, but acts as a teacher and a motivator.

7. They are life long learners, creative thinkers, and problem solvers.

Right-wing males do not degenerate over time, but continue to grow. They are hungry for knowledge, as it aids them in becoming better men. Because of this, they are also capable of deconstructing problems in such a way that reveals a proper solution.

8. They’re not uptight or easily offended by trivial matters.

Right-wing males are not only strong in body, but also in mind. They are not controlled by their emotions, but are in control of their emotions. They have the ability to weigh out circumstances as they manifest and respond to them accordingly. They are also not easily threatened, but are quick to deal with any legitimate threats.

9. They’re better looking, confident, and generally happier people.

Right-wing males are not the type of men who will wallow in their misery. As men of solutions and strong minds, they typically get more pleasure out of the experience of life. They appreciate the entirety of the adventure and can even find joy during times of darkness.

10. Obviously, they’re better lovers.

Right-wing males are more in tune with their partners, as they are not overly obsessed with shallow or physical aspects of making love. While they do appreciate physical beauty as much as any man, right-wing males are actively seeking partners who exemplify a personality that is worthy of worship. They will not dedicate their precious time to women who do not truly inspire them. As such, when they do find a proper partner, they are attentive, generous, and spiritually heightened. As an added bonus, they are confident, capable of communication, and not afraid to express themselves in their absolute masculine essence.

Roman Eagle Long

Nutrition For Fat Loss & Muscle Gain.


The knowledge required for the proper care and maintenance of our bodies is something that every human being should be educated in. It gives us power over ourselves and encourages habits that will ensure we keep our bodies fit and our lives long. Yet in the area of early education, this information is not only outrageously ignored, but the minimal information that children are learning is inaccurate and outdated. This has created a situation where older members of society are struggling to regain power over themselves and are left at the mercy of an industry that has taken advantage of them for decades.

In my late teens and early 20’s, I took it upon myself to acquire the information that gave me back control of my physical fitness. This started my journey into the realm of the fitness industry and fueled my aspirations for competitive athleticism. What I found within the industry itself was a vast collection of crooked business practices, which takes advantage of the average person’s lack of necessary knowledge, as well as their desperation to regain their power over their destiny. They were creating problems that do not exist in order to sell you products that you do not need.

Here and now, I will provide you with a simple and basic understanding of nutrition, putting the power back in your hands. I will help you break down the important elements of the food you eat and also show you how to calculate your own body’s unique requirements.

Understanding Macronutrients.

Food sources are broken down into their three basic macro-nutrients:

Proteins, Fats, and Carbohydrates.


There are two types of proteins; complete and incomplete.

Protein is made up of smaller molecules called amino acids and these are the building blocks of muscle. There are twenty-two important amino acids and while your body does produce many on its own, nine of these amino acids can only be obtained through the food that you eat. These nine amino acids are called essential amino acids.

Complete proteins are food sources that contain an adequate amount of these nine essential amino acids, while incomplete proteins lack one or more of them. These amino acids assist the body in the creation of hormones that help regulate blood sugar levels and blood pressure, which has a direct relation to muscular growth and your metabolic rate. Complete proteins are found in food sources like red meat, eggs, fish, cheese, and poultry.

Metabolic Rate: How much energy/calories your body uses within a certain time period.


The main purpose of carbohydrates is to provide your body with the energy it needs to operate. They are made up of sugar molecules, which your body breaks down into fuel. The two main types of carbohydrates are: simple and complex.

Simple Carbohydrates: Simple carbohydrates include syrup, soda, and table sugars. These types of carbs should either be avoided or used in moderation. Other sources of simple carbohydrates include candies, cakes, cookies, ice cream, beer, and so on.

Complex Carbohydrates: These include food such as apples, oatmeal, potatoes, rice, and other starchy foods. The difference between simple and complex carbohydrates is the rate at which your body breaks them down into usable energy in order to fuel your organs and muscles. How quickly these carbs are broken down also determine how much it will spike your blood glucose levels.

Without carbohydrates, your body will break down your muscle tissue and sabotage your efforts to optimize your fitness. The main point of any nutritional program is not to avoid macronutrients at extreme levels, but to provide your body with the right amount of healthy foods that fuel your metabolism, which will also assist in burning fat.


Fats were the carbohydrates of the 80’s and 90’s. Meaning that the fad diets were adamant about avoiding fats at an extreme level. But as I said before, extreme avoidance of any macro-nutrient is unnecessary, and the most effective approach is to ensure you are getting the proper amount. Elimination diets are effective simply because they limit the amount of overall calories that you’re consuming within a 24 hour period. A reasonably safe range of fat intake is somewhere around 20-35 percent of your total daily calories.

The basic biological functions of fat include transporting fat-soluble vitamins, providing structural integrity to your cells, and manufacturing hormones. It is also a fine source of energy and gives food both texture and flavor. When combined with protein it can also help us feel sufficiently satisfied after a meal.

How Much Should I Eat?

How you calculate your nutritional needs will depend on a lot of factors, but most importantly, it will depend on your current goals. Are you looking to gain muscle or lose body fat?

The average person looking to lose body fat with minimal loss of muscle mass can expect the following results.

Obese: 2 pounds per week.
Overweight: 1 pound per week
Athletic: ½ per week.

If your goals are to gain muscle mass without packing on a lot of body fat, you can expect results within the following ranges.

2-3 pounds of increased muscle mass per month for beginners.
1-2 pound of increased muscle mass per month for intermediate athletes.
½ pound per month in advanced lifters.

In all cases, these are the most average results that occur on a case by case basis. But genetics will also play a role in your results. So you may see more or less progress based on other circumstances.

Calculating Body Fat and Target Body Weight

There are several effective methods for choosing a starting point, but I will share with you the method that I am currently using myself. Remember, these calculations are not 100% accurate and are meant to get you close to where you need to be. Further measurements as the weeks go on will help you dial in and optimize your nutrition.

The most common tools you will need are a decent scale and a body fat caliper. Using these tools, you should find your current total body weight and use measurements from the fat caliper to estimate overall body fat percentage.

Step One: Finding Your Lean Body Mass

Let’s say your total body weight is about 200 pounds and your measurements using the body fat caliper show that you’re around 30% body fat.

200 pounds x .3 = 60 pounds of body fat.

That means your lean body mass is about 140 pounds.

Step Two: Configuring Your Target Lean Body Mass

If your goal is to focus on losing body fat, use your current lean body mass for this portion and multiply it by 100.

Ex. 140 x 100 = 14,000.

If your goal is to gain lean body mass, then configure your goals based on the average results listed above. For example, if you are a beginner, I previously mentioned that you can expect an average of 2-3 pounds of increased lean body mass per month, with minimal fat gain.

If your starting lean body mass is 140 pounds and you are using a 6-month program, then you can expect to gain 12-18 pounds of lean muscle within that time period. So your lean body mass will be calculated at your target goal weight, which would be 152-158 pounds.

152 x 100 = 15,200.

Step Three: Configuring Your Target Body Bat Percentage.

Depending on your current body fat level, here is what you can expect to lose on a month to month basis.

25% and above: 3-4% per month.
20-25% : 2-3% per month
13-19% : 1-2% per month
13% and below: 1% or less.

Using the same example as before, a person who is 30% body fat can expect to lose around 3-4% body fat per month. Over the course of 6 months, they can expect around 18% of body fat loss, leaving you with around 12% body fat.

Now take this number and subtract it from 100.

100-12 = 88 A happy number indeed.

Step Four: Configuring Your Overall Target Body Weight.

By using the numbers we have found so far, divide the results of step two by the results of step three.

For typical fat loss in this example.

14,000/88 = 159 pounds.

For the example of increasing lean body mass:

15,200/88 = 170 pounds.

Depending on your goals, these numbers will be your target body weight for a 6-month diet and training program.


Calculating Your Calorie Requirements.

Most formulas for fat loss find your daily caloric needs based on your resting metabolic rate and subtract 500 calories in order to put you in a calorie deficit. This will work fine in the beginning, but this does not account for your physical activity. High-intensity training and low-intensity training have different influences on overall body composition and your metabolism. The following formula will take this into account and help you adjust your nutrition accordingly.

The basic formula:

Target Body Weight x ( Activity Multiplier + average weekly hours of training)

Step One: Estimating Your Weekly Hours Of Physical Activity.

Strength training, cardio, physical jobs, and any recreational activities count towards this estimate. For this example, we will make it easy and use a sedentary person who spends at least 3 hours per week in the gym.

Step Two: Calculating Overall Weekly Training Intensity.

The intensity of your training is based on the intensity of the load. Meaning the percentage you lift relative to your 1 rep maximum on any given lift.

Maximum intensity: 11
Mixed Intensity: 10
Casual training: 9

So if you average 3 hours in the gym with mixed intensity, your activity multiplier would be:

10 + 3 = 15

Step Three: Multiply your Target Body Weight By Your Activity Multiplier.

In this example we have a target body weight of 159 pounds, making the formula as such:

159 x ( 10 + 3 ) = 2,067 daily calories.

The Beastly Machine Formula

Target Bodyweight x ( Increased Activity Multiplier + weekly hours of training)

This formula is for those who are younger, leaner, have a lot of energy, and struggle to gain weight. Here your intensity numbers will be as such:

Maximum intensity: 13
Mixed Intensity: 12
Casual training: 11

Using the same example as before, this is how your equation would look.

159 x ( 12 + 3) = 2,385

These are your starting numbers and I suggest you stick with them for the first month, while also monitoring your progress. By keeping track of shifts in your overall body weight and body fat percentage, you should be able to easily tell if you are making progress towards your goal. From there, you can adjust your nutrition based on the results in order to optimize your numbers to your specific needs.

Calculating Macronutrients.


As a standard rule, you want about 1 gram of protein per pound of your target body weight. Each gram of protein contains 4 calories. Using the same example, if your target bodyweight is 159 then you would calculate 159 x 4 = 636 calories from protein.


This calculation depends on if you feel better taking in more fat and less carbs or the other way around. The typical range is between .4 to .7 grams per pound of your target body weight. If you’re like me and prefer less fat and more carbs, then your calculation would look something like this:

159 x .04 = 79.5

Each gram of fat contains 9 calories.

79.5 x 9 = 715.5 calories from fat.


What you have left over from your previous two calculations will be dedicated to your carbohydrate intake.

We have already concluded that you need 636 calories from protein and 715.5 calories from fat.

If your overall calorie intake is 2,067:

2,067 – (715.5 + 636) = 715.5 calories from carbs.

Each gram of carbohydrates contains 4 calories.

714.5/4= 178.9 grams of carbs.

Once you’ve had the opportunity to test the efficiency of your meal plan, then you will be able to make adjustments accourding to your needs. Keep track of how your carb/fat ratio makes you feel, as well as how your body is responding. This includes keeping records of your lean body mass, your body fat gain/loss, and your performance during physical activity.

What Should I Eat?


Breaking down the foundation of a healthy and reasonable diet should look something like this:

80% whole and nutrient rich foods you enjoy.
10% whole and nutrient rich foods you can tolerate.
10% whatever you want.

A successful long-term nutrition plan does not shift into extremes but instead creates a reasonable balance. It provides you with the necessary nutritional value that your body needs to operate at its most optimal function, while also allowing the flexibility for you to enjoy some of your favorite treats.

Common Macro-nutrient Sources.

Here is a list of basic macro-nutrient sources that will help you get started in organizing a meal plan. Remember that variety is key when it comes to designing your own meal plan. Please check nutritional labels for specific macro-nutrient information in order to adjust your portions.

If you’re someone who prefers a vegetarian or vegan diet, make sure you know what your proper protein and fat sources are and that you’re receiving adequate amounts. Nutrient deficiencies tend to be the biggest problem for people who have adopted these diets without proper nutritional knowledge.


Skirt Steak
Cured Dried Beef
Ground Beef 95% Lean
Eye Round
Flank Steak
Rib Eye
Chuck, Pot Roast.
Filet Mignon
New York Strip

Chicken: Breast, Leg, Thigh, Wing
Turkey: Breast, Leg, Sausage

Pork and Lamb:
Canadian Bacon.
Pork Tenderloin.
Pork Loin.
Pork Chop, Sirloin, Boneless.
Lamb, Leg Chop.
Ham, Fresh and Lean.


Tuna, Fresh or Canned
Sea Bass
Orange Roughy

Eggs And Dairy:
Egg White
Cottage Cheese, Nonfat
Mozzarella Cheese, Nonfat
Whey Protein Powder (I recommend True Protein)
Whole Egg

Complex Carbohydrates


Cream of Rice
Oat Bran
Rice: Brown, Jasmine, or White.

Whole Grain Breads:
100% Whole Wheat
Oat Bran
Pita 100% Whole Wheat



Black beans
Black-eyed Peas
Green Peas
Kidney Beans
Lima Beans
Navy Beans
Pinto Beans
White Beans


Eggs and Dairy:

Block Cheese (American, Cheddar, Colby, etc.)
Cream Cheese
Feta Cheese
Mozzarella Cheese, Whole Milk.
Parmesan Cheese
Ricotta Cheese, Whole Milk
Sour Cream
Whole Egg

Canola Oil
Coconut Oil
Extra-Virgin Olive Oil
Fish oil
Flaxseed oil
Hemp oil
Krill oil
Primrose Oil
Pumpkin Seed Oil

Nuts And Seeds:

Raw or dry roasted.
Almonds, Almond Butter
Brazil Nuts
Cashews, Cashew Butter
Pumpkin Seeds
Sunflower Seeds

Fruits and Veggies:

Free Veggies

As a general rule, free foods do not count towards carbs or calories. Nobody ever got fat from eating too many vegetables.

Brussels Sprouts

Green Beans
Snow Peas

I hope that this information proves useful to you and helps you gain a general understanding of your body’s needs. There have been several books written on this topic and I have done my best to condense the information into its most basic form. But I always encourage further reading and study. You no longer have any excuse not to take responsibility for your own nutritional needs and fitness goals.

Roman Eagle Long


A Beginner’s Guide To Meditation.


Meditation is an exercise that is often overlooked or deemed too bizarre for the common man. It inspires visions of cross-legged monks chanting in mysterious tongues for hours at a time. What many people don’t realize, is that they already take advantage of meditative benefits within their daily routines and that with a little discipline or purposeful application, these benefits can be amplified. Before we get into the different methods of meditation it is important that we clarify our goals and what we can expect to gain from the experience.

Why Should We Meditate?

Meditation is not purely a spiritual discipline. Many of the rewards have been examined and proved useful by science. For example, it has shown to combat mental degeneration and aid in the preservation of our aging brains. Those who have been practicing meditation for an average of twenty years often display more grey matter throughout the brain than non-mediators. Grey matter includes regions of the brain that are involved in muscle control, sensory perception, memory, emotions, speech, decision making, and self-control. Previously, the assumption was that the effects were small and distinct within regions of the brain most commonly associated with meditation. But new observations present evidence of widespread effects that encompass regions throughout the entirety of the brain.

A mere eight weeks of mindfulness has shown to increase cortical thickness in the hippocampus, which governs our ability for learning and memory. As well as other areas that are responsible for emotional regulation and self-referential processing. It also decreases brain cell volume in the amygdala, which is responsible for fear, anxiety, and stress. Meaning that not only does meditation alter the brain itself, but also our subjective perceptions and feelings.

Another study shows that mindfulness training can also improve our tolerance for physical pain. Participants of this study were given a hot sensation without any instruction beforehand, then again, with guided meditation. With the application of mindfulness, researchers discovered their participants experienced as much as a twenty-seven percent drop in pain sensation. They also measured a forty-five percent drop in brain activity related to the pain-matrix. With this information, they were able to conclude that meditation improves both our perception of pain and our neurological response to it. Further studies on avid mindfulness practitioners have acquired evidence linking the number of hours of meditation directly to one’s ability to endure physical pain during the experiment.

Mediation And Self-Awareness.

As we discussed in my previous post, meditation reduces activity in our default mode network, or the ego. This is what is responsible for a wandering mind and self-referential thoughts. Otherwise known as our “monkey mind,” our ego is active when our thoughts are not focused on anything particular and wandering aimlessly from thought to thought. This kind of thinking has been associated with unhappiness, chronic worrying, and unnecessary suffering.

Meditation is the pathway to learning to take control of the monkey mind and replace it with the mind of the wolf. Over time, you will become capable of snapping out of the default mode network on command, which will allow you the power of dominating and directing your thoughts, feelings, and actions, in a way that remains congruent with your purpose.

There are many forms of meditation and ways to practice mindfulness, but for the purpose of this blog, we will define any meditative practice as the specific focus of our cognitive power.

Whether we are quieting the mind entirely, or we are channeling our thoughts on a particular activity: This is meditation.

When the musician gives himself over to the music and focuses his power on playing an instrument: This is meditation.

When the weightlifter turns off the senseless noise of the world around him, puts his mind into his muscles, and moves weight with accurate control: This is meditation.

When you walk in the wilderness and become in tune with the landscapes that surround you and the energy which flows through it: This is meditation.

Even now, as you read my words and commit your concentration to understanding what they mean: This is meditation.

Quieting your mind is at the very core of any form of meditation. It will determine the strength of your focus and the rate at which it begins to fatigue. You’ll remember from my post on Wisdom and Mastery that, mastery itself, is applied focus over time. Therefore, meditation can only be a useful tool in your quest for mastery. Anyone who has not taken advantage of this practice should start now and commit a small portion of their day to it.

As a beginner, I recommend you find at least ten to twenty minutes each day to focus on meditation. Whether you decide to use that time in one sitting or break it up into two or three sessions, you should begin to notice improvements in as little as two weeks.

You are probably currently wondering where to begin. The following information will give you a very basic overview of meditation and allow you to begin immediately. But as you become more familiar with your own preferences and roadblocks, I encourage you to seek out further knowledge that will aid you in your development. There are many alternative methods that you might find more suitable to your needs.


A Beginner’s Guide To Simple Meditation.

Before we begin, I suggest you find a quiet space that will be free from any noise or distractions. You may sit with your legs crossed and your spine straight, but this position isn’t necessary. Choose a position that is most comfortable for you and that will allow you to relax your body.

At first, I would not recommend laying down, as to avoid falling asleep and defeating the purpose of this exercise. But if laying down is your only option for comfort, do your best to remain awake and alert.

Step One: For the first few minutes, allow yourself to get comfortable and become aware of what is happening in your mind. Let the thoughts flow, examine the focus of your attention, and withhold from attaching any judgments onto them.

Step Two: As you begin to settle into your position, shift your focus away from your thoughts, and onto the experience of life as it is happening at this moment. Allow the thoughts to fade away and all of the subtle nuances of this experience to come to the surface.

Step Three: Now turn your attention to the sensation of your breath as it flows in and out of your nose or mouth. Make no effort to force it, allow your breath to continue naturally, then slow it down to a four-second inhale and exhale.

Step Four: While remaining aware of the sensation of the breath itself, expand your awareness to also include the sensation of your chest and stomach. Feel as your breath causes them to expand and contract.

Step Five: Like before, while remaining aware of the sensation of your breath, and the sensation of the movement of your chest and stomach; expand your awareness once more to include the pounding of your heartbeat between them. This should cause the flow of stray thoughts to cease, and you will begin to become aware of your entire body as it exists in the present moment.

This method takes advantage of the fact that our mind’s focus can only be directed to a few areas at a time. By focusing on the three sensations included above, we are manually turning off our flow of thoughts and catapulting our awareness into the present. To use this exercise effectively, you must continually monitor the strength of your focus on the sensations, and keep your thoughts under control for as long as possible. In the beginning, you might find it difficult to maintain this presence for very long. But over time, with a daily commitment to this practice, you will notice considerable improvement.

Another method that is very similar to the one above implements the use of vocalizing and mantras. Instead of manipulating our thought flow through forcing our focus on the three sensations, we must keep our breath work the same, and use our vocal chords to quiet the mind. Think before you speak is a popular phrase because it is impossible to think while you speak. Which is why people who don’t think very often have so much to say and why so much of what they say is incredibly stupid.

As a beginner, I recommend you keep your vocalizations very simple. Stick with the classic “OM” or a casual hum. Notice the sensations of the vibration throughout your body and allow it to calm you. Remember to breathe and to keep the breath at four-second intervals. When you advance and are able to keep your thoughts under control, then you can take advantage of vocalizing words that serve a purpose. Or even meditating on thoughts, symbols, or events. This will help you self-empower, focus your power specifically, or influence future outcomes.

Useless Excuses.

Many of you who have never practiced meditation before might encounter a number of excuses to keep you from doing so. But if you’re here to develop your wolven instinct, there is no way around it. Here are a few of the most common excuses and a simple reminder of why they are bullshit.

1) I don’t have time.

Remember the idea of Mental Real Estate.

Each day is made up of 24 hours, in which most people sleep somewhere between 6 to 8 hours a day. Meaning there are only 16 to 18 hours that are spent in a purposeful state of mind. Unless you’re an insomniac and only sleep one hour a week.

Your mental real estate is divided between time and focus.

Time: How many hours your mind is able to be consciously directed.

Focus: What you spend those hours thinking about.

Now break down your average day, consider what your goals are and think about how much mental real estate is being used to generate the desired results. When the value of mental real estate becomes clear, perhaps there will be more effort made to fill it with priceless thoughts. Instead of useless worry or distractions.

It was Malcolm Gladwell who said that it takes about 10,000 hours of practice to master any skill. This is a phrase that is now constantly repeated and praised as the guideline for personal development. But if you take those 10,000 hours, fill them with unnecessary information and improper practice. Not only have you doubled your learning time, but you’ve also taught yourself movements or ideas that now have to be unlearned.

No matter what method of learning you choose to pursue, quality content is the factor that will determine your rate of learning as well as your ability to successfully apply that information in a way that generates the desired results.

This applies to learning emotional intelligence, development of muscle memory, academics and effective environmental influence.

How are you using your time wiser? How many minutes a day do you spend on social media, when you could be meditating instead? It’s only 10-20 minutes.

2) I can’t stop my thoughts.

Thoughts never stop forever. The purpose of meditation is to monitor the mind, catch it when it wanders, and guide it back into focus. Over time the mind will become more disciplined and your skills in directing your cognitive power will increase. In time you will be able to control your focus on command.

3) It’s too hard.

Nothing worth doing is going to be easy. Are you the wolf or the rabbit? The warrior or the victim? You have to earn your right to be here. We all do.

4) There are too many distractions.

Saying that you can’t meditate because you are too distracted, is no different than saying you can’t sleep because you’re too tired. Meditation will give you the skills to overcome those distractions and cope with them in a productive way.


Take the time to consider the information in this post and give meditation a try for a few weeks. If you have any comments or questions, please feel free to contact me. I am happy to answer questions to the best of my ability. Or to even help you with some issues that may arise.

Roman Eagle Long

The Power Of Thought


Our thoughts are often too easily accepted as truth and most people will fail to see the power of controlling thought itself. But this power can directly influence the outcomes you produce and the feelings you experience. It should be a skill you work on daily to master.

How Does This Power Work?

The power of thought works as a signal from the conscious mind, to the unconscious mind, which directs our actions and influences our achievements. Through emotional intelligence, we have learned to control our thoughts with a purpose, instead of being lead blindly by erratic emotion. This is the source of the wolf’s strength. His physical magnificence is the manifestation of his mind. In turn, the duality of this power can create limitless growth in both the interior and exterior. Each aiding the other to achieve the next level of divine mastery.

It is important that you understand the process of evaluating thoughts and replacing them with more useful thought patterns. This process is no different than working a muscle in the gym. Over time, you create a strong neurological connecting with these muscles, allowing you to more accurately activate them for proper function and form. Just like your physical muscles, the more effort you put into altering your subconscious thought patterns, the more your natural patterns will take on a more useful and evolutionary role.

Here is a physical map that you must be aware of when monitoring and replacing thought patterns.


Consciousness is the awareness of thought, but not thought itself. You must alter your perception of your internal identity and realize that thoughts are not always accurate depictions of reality. As such, thought can be harmful to personally identify with, without further examination of the thought’s accuracy or usefulness.

Thought Stream: 

There are two types of thoughts: Conscious and Subconscious thoughts.

Conscious thoughts are an active form of thinking and subconscious thoughts are passive thoughts. Passive thoughts are the ones that might slip by your awareness and influence you without realization. Passive thoughts are the ones you must teach yourself to become aware of, so that you can program them to suit your desired outcomes.

The process of increasing your awareness of these passive thoughts involves daily practice of meditation. Through meditation, you will increase your power over all forms of thought and the ability to quiet the mind on command, even in chaotic situations. Meditation will heighten your awareness of subconscious thoughts in everyday situations, allow you to separate yourself from these thoughts, and to actively direct them as you see fit.

This is not something that happens over night and will take continuous practice to master. But I promise that if you commit yourself to this practice, then you will begin to notice benefits within the course of a few weeks. In my next article, I will give you step by step instructions on beginner level meditation, as well as some added information on its benefits.

The Thought Filter: 

The thought filter is your process of passing the thoughts you think through a conscious examination and deciding if these thoughts reflect the truth, are useful to your goals, or if they need to be altered. This step is a learned skill, based on what we discussed previously. Most people skip this step entirely, allow their thoughts to dominate their lives, and often suffer extreme consequences as a result.

Acceptance Of Thought: 

This is where a thought is accepted as truthful and you begin to identify with it on a personal level. When this happens, the thought’s power to manifest in reality begins to take place. This manifestation can influence the emotions you feel at any given moment, which will then influence your ability to rationalize and strategize. But the power of manifestation does not stop there. The thoughts you think can have even more detrimental consequences when it comes to creating desirable outcomes.

Manifesting The Power Of Mind

The words we speak and the thoughts we think have the power to manifest in the physical realm. Just as our thoughts can determine our ability to successfully conquer psychological pain, they can aid us in enduring physical pain as well. When a man steps up to the barbell and prepares himself to move mountains with his might; his attitude will determine his ability to do so successfully. Visualizing ourselves defeating a challenge will assist in removing hesitation from our actions and push us further towards our limits. Physical pain is only resistance, and as we have learned before, this is where the wolf finds his power. Power over the mind will equally result in power over the body and neurological stimulation.

The law of vibration states that anything in our universe, visible or not, broken down into its most basic form, consists of pure energy or light, which resonates and exists as a vibratory frequency or pattern. Matter is not the only thing which possesses its own vibrational frequency, our thoughts and feelings are also subject to this law. Which means that the thoughts, feelings, and actions we choose also have their own frequency, or rate of vibration.

All of these vibrations resonate with identical frequencies and are inseparable from the rest of the existing universe. As you choose useful thoughts, feelings or actions; it will attract results of a similar frequency, and you will also be in vibrational harmony with people whose thoughts or lifestyles match your own.


Examining Your Mental Real Estate.

Our time is limited in this world. Each second gone is a second we will never get back, and one more second closer to the end of our lives. Which is why the quality of our thoughts on a minute by minute basis is so important. The time we waste on thoughts that do not serve us or get us closer to our purpose, is a moment of life we have thrown in the garbage. How you fill your mental real estate on a daily basis will directly impact the quality and the speed of your development.

Mental Real Estate is the time we have on a daily basis to use our conscious thinking to out advantage, it is divided between time and focus.

Time: How many hours your mind is able to be consciously directed.

Focus: What you spend those hours thinking about.

How many hours a day do you spend mindlessly surfing the internet, watching television, or chronically worrying without taking action?

How many hours do you spend reading books, or taking care of your mind and body?

How many hours are dedicated to building the life that you want, instead of resisting the life that you have?

How do you feel about your answers? Are you satisfied or disappointed in how your limited time on this Earth is being used? These are the questions we must consistently be aware of, so that we may direct ourselves towards our purpose on a daily basis.

Benefits Of Emotional Leverage.

Our subconscious knows our true desires and if we stray from the disciplined path required to obtain them, it will happily give us painful reminders in the form of emotional leverage.

Emotional leverage is simply when staying where we are is more painful than doing what is necessary to achieve our goals.

Often this pain is also the result of our resistance to the truth. It is the sting we feel when our current reality cannot be changed, yet our minds refuse to accept that it cannot be changed. It is a senseless and unnecessary attachment. We must all learn to let go. Acceptance of your struggle will make it easier to endure and allow your mind to clearly examine solutions for it. Resistance will only cause the painful experience to multiply within you and create new layers of suffering or fear.

Resistance is also a byproduct of entitlement, the idea that life must always be fair, or that no one should ever have to suffer. But this is a dangerous lie. The law of nature is a strict and brutal law. We must acknowledge the boundaries it has set for us and intelligently work within them.

The wolf does not spend time feeling sorry for himself. It is crucial to his survival and the survival of his pack that he endures his suffering with strength, learns from it, and fights back against the brutal environment that surrounds him. Through his suffering he will gain power and wisdom. Then, when he is forced to face a familiar pain, he will be well prepared to defeat it.

Will you develop the power of your mind?

Or will you allow it to continue to rule over you?

These are the questions that will separate the wolves from rabbits. 

Roman Eagle Long

Consciousness, Ego, And Emotional Intelligence.


Before you can take control of your life you must first take control of your mind. The process of self-awareness is the stripping away of illusion, which reveals your absolute truth. You must burn yourself to the very core and examine every dark corner you can find. No matter how much pain it causes or how much disgust arises from what you discover. Face it for what it is and send it to a necessary fate. Then, when you are left with nothing but the strongest bricks in the rubble, rebuild the fortress of your mind with those as the foundation. This is not a process you will ever finish, as there will always be a higher level of excellence. The journey of the wolf is a constant evaluation of his truth and the fortress of his mind must be properly maintained to withstand the punishment it will inevitably endure.

Consciousness Vs. Ego.

Power over the mind begins with the separation of your consciousness and your ego. You must accept that your thought patterns and the awareness of those thought patterns are two separate entities. Picture the ego as someone whispering ideas into your ear and your consciousness as what receives the message. The ego is our attachment to who we believe ourselves to be. It is the source of our undeserved pride and the voice of doubt that stifles us with fear. To be unaware of its influence, or to refuse to practice discipline over it, is to allow it to be your master.

It will impose emotions on you that do not serve your best interest and hinder your ability to make accurate decisions. Being easily thrown into an emotional state removes all clarity and logic from the mind. A man who lacks control in this area can be easily lead by his enemies or mistakenly pursue a strategy that is more harmful than useful.

It is the ego that makes you question your self-worth or that attaches the maintenance of your happiness to conditional circumstances. It makes you vulnerable to inaccurate criticisms and allows others to shape and alter the idea of your identity. The ego lashes out to defend itself when it is attacked or dives into self-pity when it doesn’t meet the standards it identifies with. It reacts to inconsequential threats to its self-perception in the same way it would react to a legitimate threat to your life – fight or flight.

The way of the wolf is to be the calm within the storm and inexorable in your purpose. You must embrace the truth that your own happiness is a choice. Do not fall into the trap that only changes in your circumstances, material possessions, or adequate lovers, can make you happy. There are many people who achieve all their goals, possess more than they could ever need, and are surrounded by sexual abundance; but they are some of the most miserable people on the planet. They will continue to consume like a parasite in order to fill the hole in their lives where their happiness should be.


The Ego’s Lies.

The ego also has the power to influence feelings of apathy or try to soften the fury of our spirit. Here is another choice that will reflect our strength of will. The wolf on the hunt does not make excuses for himself. He does not give into the voice that encourages laziness or distractions from his purpose. When his mind tries to deter his focus or tries to convince him to put off his responsibilities until tomorrow, he responds with vicious fire and determination. The wolf knows that his prey will not wait for him to be ready, and neither will his honor when it comes to serving those who need him.

Another type of lie the ego tells is the kind that distracts you from overcoming your weaknesses. This is detrimental, as it keeps you from acknowledging the parts of yourself that are holding you back from realizing the totality of your power. The ego itself is too smug to admit its faults and will try to protect you from them. But the only way to turn a weakness into a strength is to first admit that it exists and then take the necessary steps to earn mastery in that skill. You will not always be the biggest, the strongest, or the most intelligent. But there will always be a way to achieve more than what you are if you are open to it and ready to do the work.

Sometimes the ego will offer us hints of the truth but we must not allow ourselves to become too complacent with its influence. It is imperative that we train ourselves to combat the lies and replace them with a truth of our own. The best way to begin the battle with the ego is to overpower the flow of thought itself. Cease it with the might of your will and become entirely present to the moment. This can be done with the practice of daily meditation, which I will discuss more thoroughly in another post. Once you have gained the ability to quiet your mind, only then will you be able to explore it unaffected.


Superior Emotional Intelligence.

Our thoughts are often loud and relentless within our mind. They can overwhelm us with information and cloud our connection with reality. In the age of information, we have become so overstimulated that we struggle with our own silence. Some individuals are so afraid of what exploring their own minds will reveal to them, that they choose to constantly look away. Pouring their thoughts and emotions into some self-righteous endeavor that, more than likely, has no direct relation to them or their lives. They direct their thoughts and their feelings outward into nothingness, instead of using their power to help themselves, or their people.

In order to direct our emotions in a way that is useful to us, we must first understand what they are. The manifestation of an emotion is your body’s reaction to accepting an idea as truth, whether or not that process is conscious or subconscious. When an emotion arises within you there must be a moment of reflection before responding to it. Dive deep into the thoughts that gave birth to this emotion and explore their accuracy. Feelings are often merely a signal within us that lead to an idea that needs to be further examined. If we respond without understanding the source of our emotions, then it is likely we will only do ourselves harm.

Our society has not only denied us a sufficient emotional education but has deteriorated the will of the wolf into a reactionary sheep-like status. As a result, there are many among us who easily bleed from sharp words alone. They are degraded into self-inflicted victims, projecting their oppression onto bogeymen who don’t exist. All while the true villains hide in plain sight. A prey-like mentality will cause predators to sniff you out and hunt you down.

Will you be the victim of a weak and untrained mind? Or will you adopt the nature of the wolf and become the warrior you were meant to be?

Roman Eagle Long




The New Order Of Education.


Early education is what prepares our children for the harsh reality of adult life. What we give to them in their formative years will influence their morality, their effective ability, their emotional intelligence, and their physical or mental well being. In turn, the development of every individual directly influences the quality and future of civilization itself. Making it the most imperative aspect of its construction and maintenance.

In my previous post “What Is The Wolven Instinct,” I briefly discussed how public education has not only been sabotaged intellectually, but also used as a tool against our greater interests as a people. In this post, I will provide a brief outline of what early education should entail, in order to give our children, and their children, the future they deserve. It is this outline that will alter their fate, nurture their greatness, and provide them with all of the tools they need to be successful survivors and contributors to society.

The New Requirements Of Education.

  1. The goal of the education system must be committed to developing the individual to his or her maximum potential. This means that education itself must not be decreased in difficulty in order to meet the needs of the lowest common denominator. But instead, must provide a challenging environment that will push each individual beyond their current capabilities and adequately address their full range of possibilities.
  2. Education must nurture an understanding of history and an appreciation for culture, tradition, and communal identity. As well as a sense of responsibility to preserve and enhance the civilization they have inherited. Without this initiation into a greater community, and an introduction to the roots of their identity; a child will fall prey to the cult of individualism. Failure in this area of education removes from the community the very glue that ties it all together. It steals from an individual their greater sense of purpose and sends them spiraling down a self destructive path of confusion.
  3. Schools must nurture the practical knowledge and skills each student will need, in order to take a self supporting and productive place in society. Including emotional intelligence, healthy psychology, critical thinking, physical fitness, creativity, financial competence, and self sustainability. They must have a firm grasp of our culture’s morality, how to properly nurture their minds and bodies, as well as the necessary skills that make those accomplishments possible. This includes a sufficient knowledge in agriculture, an appreciation for nature, and the ability to use their environment effectively.
  4. Schools must recognize that students differ vastly in their interests and aptitudes. These must be taken into account and provide separate curriculum that will nurture them as individuals. As opposed to attempting to fit everyone into the same academic mold and limiting the overall success rate of education. We must examine each student carefully and notice what their natural talents are. We must instill within them a pride in their talents and a passion to utilize those talents for the greater good. Desire itself comes natural within the human mind, but passion is a feeling that can be learned and nurtured by the environment. How many children have a passion for music or other entertainment related careers without possessing the necessary skills to excel in those areas? The worship of the Hollywood celebrity has skewed the values of the individual and fed only the value of ego gratification. We must guide them back to areas of development that hold greater value to them and to society. We must instill a passion to build upon their skills and to take pride in what they can contribute.
  5. Schools must take notice of the fundamental differences between men and women. They must recognize that their roles in society are complimentary, rather than identical, and provide a necessary service from which the creation of civilization is made possible. Young boys must be instilled with a passion that drives them to become good fathers, leaders, and warriors. While young women must be taught the high value of their feminine gifts. Without this balance of duty between us, we become weaker as a culture and community.
  6. Schools must aim at the development of character in their students. The building of willpower, self- discipline, and a sense of self worth. They must test, challenge, and condition the child to endure discomfort and hardship without complaint or self pity. To make plans and carry them out, in spite of the need to overcome obstacles. To overcome fears, accept personal responsibility, and not make excuses for failure. To be truthful and develop the traditional character traits valued by our culture.
  7. The school must train the bodies of young people, as well as their minds. They must build boys and girls into strong, capable, and self-confident young men and women. Men and women who are worthy of becoming the mothers and fathers of the next generation.
  8. Creativity, hard work, and efficiency should produce their own rewards. Sloth, ineptitude, and failure should not be rewarded at all. Handing out participation trophies does not teach our children how to cope with failure and overcome those obstacles in the future. It weakens their mental strength, destroys their confidence, and allows them to give up too easily. Our ancestors battled monumental obstacles in order to create some of the greatest empires that ever existed. To deny our children this pathway to strength and wisdom is not only a great disservice to them, but to the future as well.

From these guidelines we must renew our system of education and provide young students with the highest quality of service we are capable of. It is our duty to ensure that they are prepared to become the inheritors of civilization and also have the capabilities which contribute to its upward evolution. Providing education itself is not only our duty, but one of the greatest acts of love.

Roman Eagle Long

Men Of Compassion And Brutality


Compassion in its masculine essence is often ignored by common stereotypes, but it plays a massive role in our overall purpose as men. Whether it is the kind of compassion we show for ourselves; which drives our desire to nurture the development of our minds, the maintenance of our bodies, and set boundaries with our resources. Or rather the compassion we show to our family and our community through personal sacrifice.

Leaders of men always sacrifice a part of themselves for those that depend on them to take command. The well being of a people is a heavy burden to carry and often takes a toll on those who carry it. It requires you to be selfless and to make decisions that benefit everyone, no matter how difficult those decisions are.

What do you do when the lives of several women and children are counting on you for safety and survival? For any compassionate man, the only answer to that questions is “anything I have to.” They need strength, inspiration, and guidance. It doesn’t matter if you’re tired, or that you’ve given so much of yourself that you’re scraping the bottom of your soul for one more ounce of determination. You are what makes civilization possible, as well as creating a space for women to make civilization livable.

The Duality Of Compassion

Even though compassion is often depicted as a soft virtue, it has a dual nature that is famously misunderstood. At its very core, it is a product of our strength and depends on our ability to do what is necessary, instead of what is comfortable. Brutality is in direct connection with compassion and, in many ways, they are two sides of the same coin. The same man that saves an animal’s life will slaughter another to spare his family from hunger. We must be prepared for when honor calls upon us to be utilitarian or unpleasant, for it is our duty to take on those unpleasant tasks so that others won’t have to.

When men are shipped off to war, it is not a thirst for blood that summons them there. Only their duty and compassion for those they leave behind. Our compassion drives us to summon the fury within our souls that is responsible for a safe and thriving future. It is a legion within us marching forward, to carve its will in stone from the strength of our iron and blood. History shows us clearly that if we are unwilling to embrace the sword, someone else will, and use it against us. Peace for the pacifist is an illusion provided to him by violent men. Only through the threat of brutality can we ensure the maintenance of order. This part of our compassion is the shield that stands between terror and beauty. It is what puts rapists, pedophiles, and traitors in their place among the dead. The teeth of the wolf are unforgiving when they strike, but they always strike out of love for the pack.

A Man’s Duty To His Tribe.


On the opposite end of the spectrum, we find the gentle and light-hearted nature of the wolf. From his confident strength and inner certainty lies the source of his tender love. The fighter in his soul shares a space with his natural paternal instincts. He is a father, not only literally to his children, but also metaphorically to his friends, his land, and his tribe. He has developed himself out of the desire to require less for himself and to be capable of giving more to others. Making the value of his love and the power of his legacy irreplaceable. But this love is not an infinite resource that can be made available to anybody. The wolf must be very clear in identifying the members of his pack, so that he may dedicate the totality of his energy to them.

As humans, our energy stores are limited and need to be replenished on a regular basis. When we freely give our energy to anyone that comes along, we deplete those stores and take important resources away from the people who need them the most. Often wasting our gifts on those who do not deserve them. But when we dedicate our efforts to our families and our nation, the love and appreciation we receive from them in return act as a powerful force of regeneration.

The philosophy of universalism has put the weight of the entire world on the shoulders of every individual. As a result, communities are divided and their strength significantly diminished. Only through prioritization can a cohesive community achieve a higher quality of life. And only through this prioritization can a group of any people reach a level of such abundance, that they will be capable of lending aid to foreign allies. As such, greater peace in the world is not nurtured by careless or forced inclusion, but through the focus of each tribe on their own development, within the confines of their respected geographic locations.

Every community of every culture has the same requirements for the continuance of their existence and the maintenance of their survival. But every culture does not manifest these requirements in the same way, making it impossible for two incompatible cultures to share a space without competitive conflict.

These requirements include:

  • Personal space, in which they can manifest their unique culture and a shared fate.
  • A shared spirituality that reflects the values of their unique way of life. 
  • Necessary resources, such as food and water.  
  • Safety from the elements. 
  • Education that raises children based on their cultural requirements and moral standards. 
  • The nurturing element of their women. 
  • Men who will protect them from harm. 
  • A love of their heritage that inspire its continuation and evolutionary expansion. 

As men, it is our duty to our people to ensure that these requirements are met, by any means necessary. To fail in these areas would bring about our absolute end. Where do you stand in the fulfillment of your duty? Are you meeting the demands that have been placed on men since the dawn of time? Or have you allowed the modern world to break your spine and rob you of your manhood? A man can be brutal without being compassionate. But a compassionate man has no such benefit of abstaining from brutality.

Roman Eagle Long

The Quest For Strength


Strength is the defining quality of men, and through strength, obtaining the other virtues of the wolf are made possible. As men, we are evolved to use our strength as a means of imposing our will upon a brutal reality. It allows us to shape it in our image, so that our tribe can prosper under the protection and ingenuity we provide.

Greater physical strength is also what sets us apart from our female counterparts. It is intertwined with our masculinity itself, and without strength, masculinity transforms into a meeker entity. The foolish celebration of weakness imposed upon modern civilization has been a significant attack on masculine culture. As men lose themselves to weakness and emotional instability, civilization itself is turned on its head and begins to decay.

Our strength is not only a matter of muscle itself but also present in the demonstration of our will. It is a product of our determination against unyielding resistance. Without that resistance, we risk becoming docile, adolescent, impotent, and self-destructive. We lose our sense of direction and purpose, leaving us vulnerable to the influence of stronger men, whose interests may be harmful to our own. We also diminish in self-respect and self-control, allowing parasitic women to manipulate men who are in a state of desperation.

It is absolutely necessary that we pursue the development of our minds and bodies with a purpose. We must go in search of greater forms of resistance, that demand strength from us, and mold us into the beasts we were meant to become. This pathway is paved with pain and suffering, meant to strip away weakness from a world that demands strength.

A Warrior’s Fitness.

Developing our physical strength has a number of benefits to our health and quality of life. As we age, our ability to produce testosterone, the hormone that makes us men, begins to drop. As this occurs we lose muscle mass, experience weakness, a loss of stamina, and a waning sex drive. This loss in testosterone also makes us fat, emotional, and is the main cause of erectile dysfunction. Aging itself cannot be resisted, but through the implementation of a dedicated lifestyle, we can reduce the speed of our deterioration.

The sedentary lifestyle and nutritionally deficient diets of modern men have caused a rapidly growing epidemic of low testosterone. Not only in older men but among teens as well. This dramatic shift in masculinity has created a generation of confused, unfulfilled, and incapable men. Going forward it will be necessary to provide them with an education that encourages physical growth, as well as providing them with the knowledge that allows them to obtain adequate nutrition.

This area of information has been overwhelmingly ignored by institutions of early education. Making it difficult for young men to properly encourage the growth of their physical and mental ability when it matters the most. On top of that, corruption within the fitness industry has flooded the world with a sea of misinformation, discouraging people who are desperate to learn. Giving that knowledge to our children will give them direct control over their potential growth, as well as their ability to become effective men and women.

In the future I will be covering in-depth information on proper nutrition, calculating your individual needs, and recommending strategies for beginner level workouts.


The Sub-Virtues Of Strength.

Industriousness: Our diligence and commitment to hard work, through which our self-respect is earned. Strength is a product of hard work and without this virtue, you will fail to ever see your limits.

Perseverance: Our ability to see something through to the end. In spite of fear, resistance, discouragement, or suffering. Remember the virtue of commitment? Choose the path of the wolf and swear that oath to yourself.

Endurance: While many use perseverance and endurance interchangeably, endurance is specifically the unit in which the strength of our perseverance is measured. For example, a long distance runner will use his perseverance to see that he makes it to the finish line. But over time, the distance in which he is able to run with ease is increased. Meaning that the energetic cost of his perseverance is significantly reduced.

Self Reliance: The act of being self-reliant means to consume nothing which you haven’t earned, and to be no one’s burden but your own. This does not mean that having the support of your tribe is a weakness. Only that you have done everything in your power to be an adequate contributor, as opposed to a dependent. A group of self-reliant men is stronger than a group of dependent men.

Strength Vs. Weakness.

In order to more accurately explore the contrast between strength and weakness, we must look further into what sets them apart. Weakness is not limited to a lack of muscular ability alone. There are many examples of men whose physical strength are deteriorating beyond their control, but in spite of their condition, display the virtue of strength in the way they respond to the resistance in front of them. A fully functioning male who refuses to take action in pursuing strength, yet is unhappy with his circumstances, is undoubtedly weak of character. While the man with no legs who hits the gym on a regular basis, is not only physically superior, but also more mentally disciplined.

Strength shows itself in the decisions you make and the thought patterns you accept as your truth. It is present in the man who knows the odds are against him, yet he still moves forward with courage and determination. Weakness shows its face in those who have not nurtured the sub-virtues required for strength. It harbors characteristics of its own and we must look to see if we are allowing them to plant the seed of weakness within us.

Weakness: Weakness, as I define it,  is not a relative measure of strength between two men. But an individual’s unwillingness to develop the maximum potential of their personal power. Mentally, physically, and characteristically. 

Cowardice:  An ignoble response, where fear and self-concern deter you from doing what is right or expected of you.

Defeatism: The acceptance of defeat without struggle, expecting to lose, or giving up before you even begin. Under mastery, we discussed how a man who quits too soon will never be rewarded. It is a form of cowardice and dishonor. Nothing of true value will ever be handed to you. Valuable accomplishment always requires a rite of passage. It will test you in the hottest of fires, to see if you melt or harden over time. 

Covetous: A great desire to possess something which belongs to someone else. Often something that you haven’t earned or are unwilling to work for. You are not entitled to anything in this world. The wolf does not get fed before the hunt.

Sloth: The reluctance to do the work required to obtain a certain reward. It is a poison in which all masculine virtues are destroyed. Laziness itself is the choice for comfort over accomplishment. The only end result you can expect from a comfortable life is mediocrity and regret.

Who Will You Become?

You must understand that if you do not nurture your strength, then you will always be weak. When life places challenges in front of you, whether they are friendly or an act of war, you will be unable to compete unless you are prepared. Heroic men do not drop from the sky, but are forged in the fires. Their heroism is not random but a choice they have made for themselves.

What will you choose? Strength or weakness?

Roman Eagle Long

The Secrets Of Wisdom And Mastery


As we begin to explore deeper and further our understanding of these virtues, you will notice how they are all interconnected. Or that each master virtue is the product of multiple sub-virtues that every individual must examine within themselves. Wisdom and mastery are both virtues to aspire to, as well as the gateway through which a virtue can be acquired. The wolven virtues, in their most useful form, are not something a man is inherently given. They must be developed and mastered through trial and tribulation.

Mastery is the result of our applied focus over time. The length of the path to mastery is always the same, but how quickly we travel that path is dependant on the intensity of our focus upon it. Therefore, the ability to master any skill is a skill within itself, that can be honed and manipulated for our benefit. Once you gain the ability to learn more effectively, it opens up infinite doorways that lead to new levels of independence. The man who is a master of many skills requires less from others, but also has more to offer his tribe.

Knowledge Vs. Wisdom. 

Knowledge is a gateway to wisdom, but acquiring knowledge does not make you automatically wise. Wisdom requires the experience that allows you to make sound judgments in the moment. It is the effective application of previously acquired knowledge. If your mind is a weapon, then knowledge is your ammo. But it is wisdom that allows you to effectively decide what ammo to use and when to use it.

The difference between knowledge and wisdom evens out the gap in human cognitive ability. We all know someone who is brilliant when it comes to memorizing facts, but at the same time, can’t seem to stop tripping over their own feet. Each of us must realize that we are not immune to this fault and that no matter how much we progress, it is necessary to keep ourselves from being blinded by our ego.

The Foundations Of Mastery

Before we discuss a more specific process for mastery, it is important that we acknowledge the traits that will assist you in your success. It is necessary that we not only recognize the following qualities, but also clearly understand what they mean and what they demand of us.

Discipline: The strength of one’s ability to control their body or mind in a habitual way, in order to generate the desired outcome.

Every skill requires repetition to turn it from a hobby into an instinct. The habits required to master a particular skill might vary, but discipline itself remains the same.

Patience: The test of our will’s tolerance for setbacks, delays, or suffering without losing control of our emotions.

Does the man who becomes angry when sitting in traffic alter his situation through his anger? No, his anger doesn’t suddenly part the sea of cars in front of him. Instead, it becomes a self-inflicting wound that leads to unnecessary stress, as opposed to solutions. Mastery requires that we experience failure or situations that test the limits of our patience. A man without patience will spend more time feeling sorry for himself than he will spend working to overcome the areas in which he is weak. This will destroy the intensity of his focus and lengthen the time it takes for him to travel the path to mastery.

Commitment: An oath that we make to ourselves and those who hold us accountable. It is a means of restricting our freedom of action and focusing our energy on a specific cause.

Patience and commitment go hand in hand. Mastery of certain skills could potentially take years to earn. The man who quits too early might be on the very brink of mastery but will never obtain it. Breaking the promises we’ve made to ourselves is a weakness in our focus. It is a way in which we dishonor ourselves and bring shame to our names. Once the wolf sets his sights on his prey, he does not stop until he can taste the sweetness of victory.

Temperance: Our capacity to override natural and automatic tendencies, desires, or behaviors; in order to pursue long-term goals, by resisting short-term attractions.

There will be many distractions on the road to mastery. Often we are presented with temptations that will test the endurance of our discipline. If we fail to resist these temptations, it only serves to directly sabotage our progress. It is the voice that wants you to consume garbage when your physical goals demand strict nutrition. It is the distraction that captures your focus away from your purpose. It is the desire to delay action in favor of immediate comfort. Our choices either lead us towards our goals or away from them. Whether or not you achieve true mastery, or how long it takes you, is entirely up to the choices you make. No one else can take the blame.

The Five Steps Of Learning.

Step One: Acquire the most basic knowledge necessary that will allow you to begin to implement practice as soon as possible.

Step Two: Deconstruct the skill and focus your energy on the factors that are most important to it.

Step Three: Schedule deadlines and times for daily practice, while working towards short and long-term goals. Also, it is highly recommended to ask people to hold you accountable to the goals you have set.

Step Four: Examine your mistakes and self-correct them. Learn from them, instead of expecting instant gratification. Get out of your comfort zone and into unknown territory.

Step Five: Track your progress on a monthly basis and adjust your practice according to your needs.


Ascending To Power.

It is time to give up on the idea of talent, acknowledge your capability to learn, and adhere to the sub-virtues of wisdom and mastery. Strip yourself of excuses and embrace the higher path of the wolf. Hold yourself accountable for your own ignorance and sharpen the weapon of your mind. We live in a time where information can be instantly conjured from our fingertips. What legitimate excuse do we have to allow ourselves to be dependent, incapable, and willfully ignorant?

Odin sacrificed himself on the world tree for nine days to obtain the secrets of the runes. He also removed his eye in exchange for great wisdom. What price are you willing to pay? The answer to that question might very well determine your future.

Roman Eagle Long