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Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Nov 14, 2025 • 10 tweets • 4 min read • Read on X

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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.

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

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

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

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

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

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.

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.
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If you enjoyed this post:

1. Follow me @KarlApexFit
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I'm here to help you:

• Shred Fat
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• Optimize your health and fitness permanently

Start today.

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'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.

@KarlApexFit

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.

@KarlApexFit

Jan 26

Here are 5 simple exercises you can use to help stop elbow pain for life:

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:

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.

@KarlApexFit

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 =

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

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jan 21

'Eat less and move more' is a lie.

The truth is you can get lean eating more food.

How?

You need High Volume to Caloric Ratio Foods.

Here are 5 of my favorites to help you eat more and stay lean:

= Thread =

To torch fat you have to be in a caloric deficit.

Nutrition is the easiest way to do this.

'Yeah, but I don't want to starve myself'.

You don't have to.

The key is knowing the right foods you can eat more of to get lean and stay full.

Here are 5 of my all-time favorites...

1. Blueberries:

Blueberries may just be my favorite.

⚬ Tast delicious
⚬ High in nutrients
⚬ Low in calories

This makes them nearly impossible to 'overeat'

You can eat half a kg of these for just 250 calories.

A great option when torching fat.

Read 11 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jan 18

After 17 years training and coaching, here is every piece of fat loss advice I could come up with:

1. Stop drinking alcohol.

Or at least limit it. Alcohol kills your metabolism, messes up hormones, increases hunger, and wrecks sleep.

By all means enjoy a drink from time to time, but if it's a regular choice of consumption and you're not losing body fat consider cutting intake to maximize results.

2. Discipline is the most overlooked asset for health and fitness success. Learn to prioritize long term goals over short term gratification.

3. Your number 1 priority to lose fat has to be a caloric deficit. In a caloric deficit you are GUARANTEED to lose fat.

Read 23 tweets

Karl Matt Button │ Apex Fitness Adv.

@KarlApexFit

Jan 13

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.