Thread by @AskCoachKev

I've been studying fitness & nutrition 9 years.

If I was 40 years old with 30+lbs to lose..

Here's everything I'd do get my body back in 12 weeks:

1.) 10g Creatine Per Day

It's the safest, most studied supplement in the world.

You'll experience noticeable improvements in:
- Strength
- Recovery
- Stamina
- And cognition

I've been taking 5-10g per day for over 4 years.

2.) Protein Dominant Eating

Protein is the building block of all muscle.

The more you consume, the faster you'll recover and the more muscle you'll be able to build.

Aim for 0.8-1.2g per pound of bodyweight.

3.) Resistance Training 3-4x/week

Simply a non-negotiable.

You'll never build significant muscle mass without challenging your muscles consistently.

- 6-12 rep range
- 2-3 sets per exercise
- Taking each set within a rep of failure
- Shoot for more weight or reps than you did the previous session

Here's the 3 lifting days you should alternate:

4.) Surround Workouts with Carbs

You'll be stronger with carbs than you'd be without.

If you want to maximize workout performance, make sure you eat something before you lift.

5.) Protect Your Sleep with Your Life

If there was a natural, superhuman potion you could take without any side effects...

It would be sleep.

Your muscle is built while you sleep.

But it also yields:
- More energy
- Mental clarity
- More endurance
- Less stress
- Improved libido
- Faster recovery
- And pretty much any other benefit you could think of.

Here's the bulletproof sleep protocol I use for 8hrs of DEEP sleep:

6.) Make Meals Effortless

Diet is the hardest part of any fitness routine.

So I choose to.... Make it easy.

Fast food options & grocery hacks make it easy to hit your macro goals.

Here are some of my favorite fast food and grocery hacks:

7.) Develop Unshakeable Self-Belief

Believing "this is possible" is the root of all success.

- Quit all the negative self-talk
- Surround yourself with positive people
- And focus on progress, not perfection

Anyone can do this.

If you're unhappy with your body:

I'll work with you 1 on 1 for the next 3-12 months and guarantee you:
- Drop 15-80lbs
- Lose the belly fat
- And get a lean physique

If that sounds good to you, apply below and we'll talk. bellyfatprogram.typeform.com/apply