Coach Kev - Belly Fat Pro Profile picture
Oct 14 17 tweets 2 min read Read on X
I don't care if you're 10, 30, or 70lbs overweight..

Below are 15 high-protein meals that'll help you lose fat ASAP.

(Save this and use these meals daily) Image
1. "Jersey Mikes" Club Supreme

- No Olive Oil Blend
- No Mayo
- Extra Meat
- Unlimited Veggies

650Cal, 56g Protein (Wheat Wrap)
470Cal, 68g Protein (Bowl)
2. Fat-Loss Omelette

- 1 cup egg whites
- 3 slices canadian bacon
- 1 egg
- 1/4 cup reduced fat cheddar cheese
- 1 serving greek yogurt

577 Calories, 74g Protein
3. Macro Tacos

- 8oz's of chicken, ground turkey or beef
- 2 low-carb tortillas
- Unlimited veggies
- Hot sauce
- Light sour cream

356 Calories, 57g 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. Sirloin Rice Bowl
- 8oz's sirloin
- 1 cup white rice (cooked)
- Steamed broccoli, peppers, onions,
- Sugar-free sauce

597 Calories, 58g Protein
6. 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
7. Breakfast Muscle Bowl

- 8oz's 93/7 ground beef
- 2 eggs
- Salsa
- Hot sauce
- Onions and peppers

587 Calories, 77g Protein
8. Chic Fil A

- 12ct grilled nugget
- Grilled chicken sandwich
- Buffalo sauce

520 calories, 66g Protein
9. Craving Killer Pizza

- 3 low-carb tortillas
- tons of turkey pepperoni
- 93/7 ground beef
- reduced fat cheese
- tomato sauce
10. Chipotle
- Double chicken
- Fajita veggies (optional)
- Light white rice
- Light sour cream (optional)
- Corn salsa (optional)
- Lettuce

548 Calories, 68g Protein
11. Mega Protein Shake
- 2 scoops of whey
- 1 serving vanilla greek yogurt
- 1 cup whole milk
- 2 Oreo thins

632 Calories, 85g Protein
12. Buffalo Chicken Quesadilla

- 8oz's chicken breast
- 2 low-carb tortillas
- 1/4cup reduced fat cheese
- diced onion (optional)
- hot sauce
13. "Panda Express" Plate
- Super Greens x2

(Pick 2 of the below)
- Black Pepper Steak
- Grilled Teriyaki Chicken
- Wok-Fried Shrimp

660Cal, 64g Protein
14. Beef & Rice (Simple)
- 8oz's 93/7 beef
- 1 cup white rice (cooked)
- light sour cream
- hot sauce

600Cal, 54g Protein
15. EZ Protein Breakfast

- 2 eggs 120/12
- 3 chicken sausage links 110/9
- "Oikos Pro" greek yogurt 140/20
- Protein shake (1 scoop whey + water) 120/30
- 1 apple 100

590 Cal, 71g Protein
DISCLAIMER:

To lose fat you must be in a calorie deficit (with adequate protein)

These meals will help you make that happen.

Bookmark this thread and bring it on your next trip to the grocery store.

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More from @AskCoachKev

Oct 1
Your daily routine determines your daily physique.

Want to lose your belly fat?

Do this for 8 weeks to get a flatter stomach: Image
1.) Calorie deficit

The golden rule of fat-loss.

No matter how hard you workout..
No matter how many workouts you do each week..

If you're not in a deficit, you won't lose an OUNCE of fat.
Do this ONCE:
- Google a "TDEE Calculator"
- Enter your age, weight, height, and activity levels
- Hit submit to get your TDEE (Total Daily Energy Expenditure)
- Subtract 500-1,000 from this number^

The new number you get becomes your MAXIMUM DAILY CALORIES.
Read 11 tweets
Sep 25
I don't care if you're 40+ years old and 100lbs overweight...

Here are 11 science-backed tips you can use to lose 15-100+lbs:

1.) Follow the "10-1 Food Rule"
For every 10 calories you eat, you should be getting at least 1 gram of protein.

This means:

- START READING NUTRITION LABELS

Just because something says "high-protein on the box, doesn't mean most of the calories actually come from protein.
2. You need to ditch the alcohol.

Alcohol causes your body to PAUSE fat-loss.

It also leads to that "bloated" look, lower energy, worse sleep, more intense cravings, and a poor metabolism.

2 drinks per week, MAX
Read 13 tweets
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 Image
#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 Image
Read 22 tweets
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
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
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

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