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Karl Matt Button │ Apex Fitness Adv. Profile picture
@KarlApexFit
Nov 14, 2025 • 10 tweets • 4 min read • Read on X
Scrolly
150grams of protein per day is key to getting in shape.

But most people think it's 'too hard'.

Rubbish.

Here are 5 simple meals to effortlessly hit 150gms+ of protein in just 10 minutes a day:

= Thread =

1. Greek Yogurt + Whey Protein for Breakfast. Image
1. Low Fat Greek Yogurt + Protein Powder:

The simplest breakfast on the planet with elite macros.

⚬ 450gms
⚬ 1 scoop whey protein

30 second prep time
Tastes great
60+ grams of protein Image
2. Chicken Breast + Rice + Veg:

Cliche, but simple, easy and flexible.

⚬ 200gm cooked Chicken Breast
⚬ 150gm cooked rice
⚬ Veg of your choice

10 minute cook/prep time
Make it taste good (cook it well with elite seasoning options)
50+ grams of protein Image
3. Rump Steak + Potato + Veg

An absolute staple.

⚬ 250gm cooked Rump Steak
⚬ 200gm roast potato/sweet potato/air fryer
⚬ Veg of your choice

5- 10 minute cook/prep time
Cook rare to medium rare for eliteness
60+ grams of protein Image
4. Rotisserie Chicken Wraps:

Perfect when on the go.

⚬ 200gm Rotisserie Chicken (remove skin)
⚬ 2x Mission Tortillia Wrap
⚬ Salad + Nandos sauce

2 minute prep time
Zero cook time
50+ grams of protein
Easy to take on the move Image
5. Frozen Blueberry/Vanilla Cheesecake:

The dieting cheat code dessert.

⚬ 250gm Frozen Blueberries
⚬ 60gm Granola
⚬ 1 scoop Vanilla Whey

45 second prep time
High Volume 30+ grams of protein
Legit tastes like blueberry cheesecake Image
Well there you have it.

Eat any 3-4 of the above and you will have 150+gms of protein in under 10 minutes per day.

The simpler you make your meals.

The lower the friction and the less time...

And the more likely you are to stick to it and get results.

Trust me it works. Image
PS.

Want access to a 1:1 VIP system with a 15 year track record with zero guesswork?

▫️ Torch fat
▫️ Optimize your health
▫️ Life a longer and better life.

Results guaranteed.

DM me APEX for more info and let's chat.
x.com/messages/compo…
If you enjoyed this post:

1. Follow me @KarlApexFit
2. Retweet the first tweet

I'm here to help you:

• Shred Fat
• Build Lean Muscle
• Optimize your health and fitness permanently

Start today.
'I WANT TO LOSE FAT WITHOUT LOSING MUSCLE'

Says everyone on the planet....

So I built the Ultimate Guide which shows you exactly how to do it.

Grab your Free Copy here (24hrs only): apexfitnessadvisory.com/body-recomp-pr…

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More from @KarlApexFit

Karl Matt Button │ Apex Fitness Adv. Profile picture
Feb 12
150grams of protein per day is key to getting in shape.

But most people think it's 'too hard'.

Rubbish.

Here are 5 simple meals to effortlessly hit 150gms+ of protein in just 10 minutes a day:

= Thread =

1. Greek Yogurt + Whey Protein for Breakfast. Image
1. Low Fat Greek Yogurt + Protein Powder:

The simplest breakfast on the planet with elite macros.

⚬ 450gms
⚬ 1 scoop whey protein

30 second prep time
Tastes great
60+ grams of protein

*Add Frozen berries as well Image
2. Chicken Breast + Rice + Veg:

Cliche, but simple, easy and flexible.

⚬ 200gm cooked Chicken Breast
⚬ 150gm cooked rice
⚬ Veg of your choice

10 minute cook/prep time
Make it taste good (cook it well with elite seasoning options)
50+ grams of protein Image
Read 11 tweets
Karl Matt Button │ Apex Fitness Adv. Profile picture
Feb 11
If all I had was a set of dumbbells and a bench, these are the 11 Exercises I would use to get in the best shape of my life:

(Videos of each included)
1. Incline Dumbbell Rows:

Target - Back:

Cues:

▫️ Chest glued to bench
▫️ Drive elbows back & in, not just up
▫️ Squeeze shoulder blades together at the top
▫️ Control the negative—no free falls
▫️ Use straps to avoid grip fatigue

Quality reps = bigger, stronger back.
2. Incline Dumbbell Press:

A great chest builder (+ delts and triceps)

▫️ Control the eccentric
▫️ Keep elbows at ~45° angle
▫️ Full range—deep stretch, strong lockout
▫️ Drive through your palms, not shoulders

Simple. Effective. Press strongs.
Read 17 tweets
Karl Matt Button │ Apex Fitness Adv. Profile picture
Feb 7
10 years ago I herniated a disc in my back.

- Pain
- Sciatica
- Inability to train

But now I deadlift over 220kgs.

Here are the 4 Simple Exercises I used to get my back strong and pain free:

= Thread =
1. Cobra Stretch:

• Lie face down with hands under your shoulders.
• Gently push your torso up, keeping your hips glued to the floor.
• Breathe out as you reach the top and hold for 2–3 seconds.

The Benefit: This extension helps to decompress the spine.
2. Thoracic Rotations:

• Start on all fours (quadruped position).
• Place one arm out a 90 degree to your body
• Streth the other across your body
• Follow the movement with your eyes, then return to center.

The Benefit: Improving upper-back mobility reduces the excessive rotational stress placed on the lower back.
Read 9 tweets
Karl Matt Button │ Apex Fitness Adv. Profile picture
Jan 30
Can't lose fat?

I guarantee it's your crappy diet.

After 17 years Training and Coaching here are 27 Nutrition Tips to help you get lean permanently:

1. Carbs won't make you fat...
2. Nutrition is the key to lose fat (not cardio)

1lb Fat loss per week = a 500 caloric deficit/day over 7 days.

⚬ To burn 500 calories on the treadmill = 1 hour
⚬ To not eat that 500-calorie donut = 5 seconds

Understand nutrition and you'll never worry about fat loss again.
3. Your number 1 priority to lose fat has to be a caloric deficit. In a caloric deficit you are legit GUARANTEED to lose fat.

To do this make sure you know your caloric intake. Without this knowledget there will always be 'guesswork'.

Once you know it, hit it consistently.
Read 21 tweets
Karl Matt Button │ Apex Fitness Adv. Profile picture
Jan 26
Here are 5 simple exercises you can use to help stop elbow pain for life: Image
First what is elbow tendinopathy?

Both tennis elbow (lateral/outside) and golfer’s elbow (medial/inside) are elbow tendinopathy.

Caused by inflammation, irritation, or degeneration of the tendons around the elbow due to repetitive stress or overuse.

The good news?

These 5 simple exercises can help reduce the pain:Image
1. Wrist Extensor/Flexor Stretch

How:

⚬ Extend your affected arm straight out, palm facing down
⚬ Use your other hand to gently pull your fingers toward your body until you feel a stretch on the top of your forearm.

Reps/Duration: Hold for 15-30 seconds, 3 times, 2-3 times daily.

Tip: Keep your elbow straight and avoid forcing the stretch.
Read 11 tweets
Karl Matt Button │ Apex Fitness Adv. Profile picture
Jan 23
Building muscle is your key to longevity and health.

But don't waste a decade trying to figure out what works.

I've built 45lbs of muscle over the last 17 years.

These are the 7 most important training tips I wish I knew when I first started:

= Thread = Image
Muscle is one of the biggest indicators for longevity.

And it's how you lift that matters.

You need "mechanical tension"

The force/tension exerted on muscle fibers during a lift.

The more tension you generate, the more fibers you recruit and stimulate, leading to growth.

But
Most people completely ignore this when they workout.

▫️ Terrible exercise selection
▫️ Crappy intensity
▫️ Terrible form

Letting their ego get the better of them by swinging weight around.

Stop spinning your wheels with basic errors...

This is what you need to do...
Read 16 tweets

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