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Gabe Pluguez

@Gabepluguez

May 10, 2021 • 9 tweets • 4 min read • Read on X

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The Skinny Fat Cure

(Skinny Fat 👉 6-Pack)

// THREAD //

I can remember being frustrated with my skinny fat body.

I had noodle arms that couldn't fill out t-shirts.

And I had a flabby belly that made me insecure to take off my shirt.

BUT, eventually, I found the cure 👇

THE GOAL

Eliminate the skinny fat body.

In order to do this, we need to

1) Gain muscle 💪
2) Lose fat 📉

Here's how we make this happen 👇

Component #1: High protein diet

A big problem with my skinny fat body is that I barely had any muscle to speak of.

Now, protein is the building block of muscle.

No protein = no muscle

This means a high protein diet is a MUST if you have hopes of curing the skinny fat.

Component #2: Progressive intensity

Progressive intensity is a necessity for muscle growth.

How it's done:
1) Track your workouts
2) Increase at least 1 intensity metric every workout

Intensity metrics include: weight, reps, sets, & form

Result: muscle 📈

Component #3: Calorie deficit

This is where the fat burning is in full effect.

When we eat fewer calories than we burn, our bodies are forced to used stored fat as energy.

As a result, we lose body fat.

CASE STUDY

Mateus, an NCAA Athlete training for the NFL

Mateus struggled with the skinny fat body after years of training with little to no change.

He used this cure

- lost fat 📉
- gained muscle 📈

0lb bodyweight difference in 2.5 months 👇

twitter.com/messages/compo…

P.S. I'm looking for 3 more people to work closely with to get 6-pack abs.

- I will design systems for your training, nutrition, & accountability
- You will get 24/7 access to me
- You will transform your body PERIOD

(Not free)

DM me 👇
twitter.com/messages/compo…

P.S. I'm looking for 3 more people to work closely with who want 10%-15% body fat.

I'll create a system so you have no guesswork.

You'll get 24/7 access to me.

You'll lose fat and build muscle PERIOD.

(Serious inquiries only. This is not free.)

DM me.

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More from @Gabepluguez

Gabe Pluguez

@Gabepluguez

Aug 24, 2023

I went to Europe for 8 days and ate bread, pasta, and gelato without gaining a single pound of body fat.

Here are 15 healthy travel hacks I used to stay lean while traveling:

1. Ate 6-8 eggs at breakfast to keep me full until lunch

2. Packed protein powder in a zip-lock bag for easy transport

3. Booked active excursions to make exercise fun

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Gabe Pluguez

@Gabepluguez

Aug 14, 2023

My dad attempted suicide and survived.

7 years later, he shares the message he wants other men to hear:

Before we begin, what I'm about to share is public information.

I'm the founder of .

And, I hosted an event for my clients in Orlando, FL. where my father revealed this story, totally unprompted.

My father knew it was being recorded.defaultkings.com

My plan was to interview him about the consequences of his poor health. I thought it would help motivate the men I work with to lose fat permanently.

I didn't expect him to share our family's biggest secret.

You can find the full interview here: https://t.co/ZKT6yZb0GM

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Gabe Pluguez

@Gabepluguez

Aug 11, 2023

My father was hospitalized 18 times in one year.

He used to work out. But, he had kids, got lazy, then ended up with heart disease, diabetes, and cancer.

These 25 subtle habits destroyed his health:

1. He mostly wore running shoes & dress shoes

2. He slept on his side, not on his back
3. He at cereal late at night
4. He drank coffee after noon
5. He skipped workouts to spend time with family
6. He had negative self-talk
7. He ate carbs before protein
8. He forgot to eat breakfast

9. He sat in the stands for my entire volleyball practice
10. He had no routine on the weekends
11. He repeatedly tried keto
12. He drank regular soda instead of diet soda
13. He only stretched after tweaking his back
14. He bought nuts as a "healthy snack"

Read 8 tweets

Gabe Pluguez

@Gabepluguez

Aug 4, 2023

Does your belly hang over your belt line?

That fat is just a fraction of what surrounds your organs.

Do these 2 things right now to reduce your visceral fat and avoid heart disease, diabetes, and unexpected death:

Visceral fat is the fat that surrounds your organs.

It's the most reliable indicator that you will die of either heart disease, diabetes, or suddenly of "unknown" causes.

To get rid of it you need to:

1. Reduce body fat tissue
2. Increase lean muscle tissue

Here's how👇

1. Reducing body fat tissue:

Don't do keto.
Don't do fasting.

Those are unsustainable.

Instead, reverse diet by initially doing a significant calorie deficit (when motivation is highest).

Read 18 tweets

Gabe Pluguez

@Gabepluguez

Jun 1, 2023

Wish you had a circle of like-minded men in your life?

Go to your guy's group chat and text:

"If you even dare to call yourself a man, meet me at the park for a 5k Saturday morning."

More physical challenges.
Less beer-chugging challenges.

Scared you can't run a 5K?

Good. It's a challenge for you too.

Scared to send this text?

If you even dare call yourself a man - send this text to your overweight work buddies :)

Read 4 tweets

Gabe Pluguez

@Gabepluguez

May 30, 2023

99% of Fitness Threads suck.

Made to go viral with 0 actionable advice.

So, here's an in-depth thread that will actually help you build a lean & muscular physique.

(Literally, a free complete training program you can steal linked at the bottom)