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Coach Kev - Belly Fat Pro

@AskCoachKev

Sep 13

"You need to workout everyday to get in awesome shape"

Bullsh*t.

A solid physique can be built with just 2-3 sessions per week.

Here are the 12 best exercises you can do to build muscle:

#1: Incline Machine Press

Target: Upper Chest

If you want pecs that "pop", you need to do an incline movement like this.

2 sets of 6-12 reps at 1-2 RIR

#2: Machine Chest Fly

Target: Chest

You'll be more stable and have an easier time hitting your chest.

Get a deep stretch & keep your elbows tucked.

2 sets of 6-12 reps at 1-2 RIR

Read 22 tweets

Coach Kev - Belly Fat Pro

@AskCoachKev

Sep 4

If I woke up 50lbs overweight with a big belly

Below would be the grocery list, meals, workouts, and routine I'd use to get my body back before summer:

GROCERY LIST:

- Raw honey
- Protein chips
- Light sour cream
- Pint of ice cream
- Low-carb tortillas
- Various hot sauces
- 7 Oikos Pro yogurts
- Big bag jasmine rice
- Shredded mozzarella
- Whey protein powder
- 5lbs 93/7 ground beef
- Organic english muffins
- 80%+ cacao dark chocolate
- Zero calorie soda & lemonade
- Apples, pineapple, blueberries
- 5 Chobani Complete yogurt drinks
- 4 tubs "Good Culture" cottage cheese
- Frozen "lightly breaded" chicken strips

MEAL PLAN:

The goal here is to make meals as SIMPLE and QUICK as possible.

When I'm hungry, I just want to eat.

The longer something takes to make, the less likely you'll feel like making it.

Read 17 tweets

Coach Kev - Belly Fat Pro

@AskCoachKev

Sep 3

Everything I’ve learned from the fitness industry in the past 9 years:

(Bookmark this to Become Unrecognizable)

1. Cut out alcohol completely. It's a nightmare for gut health, cognitive function, sleep, recovery, fat loss, and muscle building.

2. Get sunlight as often as possible. Studies show daily exposure can boost Testosterone by 69%
3. If you have an office job, do "dead hangs" each workout to decompress and alleviate back pain

4. It is physically, mathematically, biologically, and scientifically IMPOSSIBLE to be in a caloric deficit and NOT lose weight.
5. Potatoes, chicken, steak, greek yogurt, fruit, veggies, & seafood should be 85% of what you eat. You'll unf*ck your body composition on this alone

Read 18 tweets

Coach Kev - Belly Fat Pro

@AskCoachKev

Sep 1

I truly believe I could take ANYONE and get them losing 2-3lbs per week instantly.

- No crash dieting
- No living in the gym
- Without hating their lives

Here's how I'd do it:

1.) Delete alcohol entirely (at first...)

I say "at first" because you CAN be in great shape & still enjoy a few drinks

But alcohol makes it incredibly difficult to make progress by:
- Slowing your metabolism
- Wrecking your sleep
- Boosting your cravings
- Worsening your recovery
- Wrecking your willpower
- Lowering your energy
- Etc..

Getting rid of it completely is a total necessity if you want to make meaningful progress quickly.

2.) Protein-based versions of their favorite foods

I stay in shape 365 days/year because I enjoy every meal that I eat.

Ice cream, pizza, tacos, burgers, chips and more every week.

The key is to find low calorie/high-protein alternatives.

Read 15 tweets

Coach Kev - Belly Fat Pro

@AskCoachKev

Aug 20

You could lose 25-80lbs with the info I'm giving you below..

(But most people will just save & never look at it again)

Either way..

Below are the meals, weekly grocery list, workouts, and routine you could follow to lose fat guaranteed:

#1 - FAT-LOSS MEALS (tap to see all 19 options)

1. Chipotle
- Double chicken
- Fajita veggies (optional)
- Light white rice
- Light sour cream (optional)
- Corn salsa (optional)
- Lettuce
548 Calories, 68g Protein

2. Protein Breakfast Bowl
- 8oz's 93/7 ground beef
- 2 eggs
- Salsa
- Hot sauce
- Onions and peppers
587 Calories, 77g Protein

3. Craving Killer's Protein Shake
- 2 scoops of whey
- 1 serving vanilla greek yogurt
- 1 cup whole milk
- 2 Oreo thins
632 Calories, 85g Protein

4. Protein Snack Combo
- 1 "Oikos Pro" greek yogurt
- 1 protein shake (1 scoop whey + water)
- 1 serving fruit
- 4 strips turkey bacon or jerky
- 1 serving "Good Culture" cottage cheese
615 Calories, 82g Protein

5. Fat Loss Omelette + Protein Shake
- 3/4 cup egg whites, 2 slices canadian bacon, 1/4 cup reduced fat cheese
- 1 scoop protein + 8-10oz’s water
380 Calories, 60g Protein

6. Buffalo Chicken Bowl
- 1 cup cooked white rice
- 8oz’s cooked chicken breast
- Hot sauce or sugar free buffalo
- 1 serving plain greek yogurt (as sour cream)
551 Calories, 71g Protein

7. High-Protein Salad
- 8oz's chicken, salmon, steak, or shrimp
- 3 hard-boiled eggs
- 1 serving black beans or chickpeas
- Red wine vinegar as dressing
- Unlimited veggies
551 Calories, 65g Protein

8. Yogurt Bomb
- 16oz Fage 0%
- 1 serving sugar free chocolate jello mix
- 4 Oreo thins
340 Calories, 48g Protein

9. Sirloin Rice Bowl
- 8oz's sirloin
- 1 cup white rice (cooked)
- Steamed broccoli, peppers, onions,
- Sugar-free sauce
597 Calories, 58g Protein

10. Chicken Breast Sandwich
- 8oz skinless chicken breast
- 2 slices of low-calorie & carb bread (find ones that are 50cals per slice or less)
- As many veggie toppings as you'd like
- (can use mustard or other 0-10 calorie condiments as well)
476Cal, 70gProtein

11. Fat Loss Tacos
- 8oz 93/7 ground beef
- 2 low-cal tortillas (50cals or fewer each)
- 1/4cup reduced fat cheese
- Hot sauce or salsa if preferred
480Cal, 63gProtein

12. Cheeseburger Salad
- Salad Base
- Pickles
- Unlimited Veggies
- 8oz 93/7 ground beef
- 1/4 cup REDUCED FAT Cheddar Cheese
- 50 Calories-worth of Ketchup
460Cal, 55gProtein

13. Shrimp & Rice Bowl
- 8oz grilled shrimp
- 1 cup (cooked) white rice
- 1 scrambled egg
- As many veggies as you'd like
606Cal, 73gProtein

14. “Jersey Mikes” Turkey & Provolone
- Wheat Wrap option
- No olive oil blend
- Extra meat
- Unlimited veggies
590 Calories, 51g Protein

15. “Subway” (Must choose flatbread)
Pick one of the following:
- Double Rotisserie Chicken
- Double Grilled Chicken
- Double Oven Roasted Turkey
- Double Steak
- Provolone (optional)
- Unlimited veggies (optional)
- Red Wine Vinegar, Yellow Mustard, or Frank’s Buffalo (optional)
620-820Calories, 68-84g Protein

16. Breakfast Burgers w/ Premade Protein Shake
- 8oz 93/7 ground beef or turkey (4oz per patty)
- 2 eggs
- Fairlife or Premier Protein Shake
620Cal, 90gProtein

17. Cheeseburger Tacos
- Pickles
- Unlimited Veggies
- 8oz 93/7 ground beef
- 1/4 cup REDUCED FAT Cheddar Cheese
- 50 Calories-worth of Ketchup
- 2 low-calorie tortillas
560Cal, 65gProtein

18. Salmon & Rice w/ Greek Yogurt
- 8oz cooked salmon
- 1 cup (cooked) white rice
- As many veggies as you'd like
- 1 serving greek yogurt
640 Calories, 65g Protein

19. “Panda Express” Plate
- 2x Super Greens
- Pick 2 of: Black Pepper Steak, Grilled Teriyaki Chicken, or Wok-Fried Shrimp
660 Calories, 64g Protein

#2 - DIET ROUTINE

The meals above are great for helping you hit your protein goal while staying under your calories

THEY WILL NOT HELP YOU LOSE FAT ALONE.

You must be in a calorie deficit.

(Calculate your TDEE, subtract 500, and THAT is the max number of calories you can eat each day)

Read 7 tweets

Coach Kev - Belly Fat Pro

@AskCoachKev

Aug 16

Your doctor didn't study nutrition or weight loss.

They studied medicine.

Want to lose 50lbs in the next 6 months?

Start following this daily routine:
1.) No more food 3 hours before bed

Eating before bed causes your body to focus on digestion, rather than sleep & recovery.

This wrecks your sleep quality & causes bloating the following day.

2.) 3-4 Lifting Sessions Per Week

You want to lose FAT right?

Then you need to lift hard, to signal to your body to hang onto muscle.

- 3-4 days per week
- Take your sets to failure
- Use proper form and tempo

Bonus tip: Take 5-10g creatine per day to boost performance, cognition, and to help with muscle growth/retention.

Read 13 tweets

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