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Karl Matt Button │ Apex Fitness Adv. Profile picture
@KarlApexFit
Feb 28 • 13 tweets • 4 min read • Read on X
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"It's impossible to eat out and get lean."

Rubbish.

Here are my 7 favorite take out meals you can grab on the go to get in shape:

1. KFC Zinger Burger Image
1. KFC - Zinger Burger:

Calories: 425cal

Protein: 28g
Carbs: 43g
Fat: 18g Image
2. MacDonalds - Classic Grilled Chicken Burger:

Calories: 561cal

Protein: 37g
Carbs: 43g
Fat: 23g Image
3. Hungry Jacks - Grilled Chicken with Bacon and Cheese Burger:

Calories: 418cal

Protein: 28g
Carbs: 29g
Fat: 20g Image
4. Subway - Chicken Strips:

- Footlong Wholemeal Bread
- Chicken Strips (double)
- No Cheese or Sauce
- Standards Salads
- Salt and Pepper

Calories: 747cal

Protein: 70g
Carbs: 68g
Fat: 15g

(For some of you lighter folk this could be two meals). Image
5. Nandos - Classic Burger:

Calories: 505cal

Protein: 47g
Carbs: 42g
Fat: 15g Image
6. Oporto - Oprego Burger

Calories: 518cal

Protein: 31g
Carbs: 44g
Fat: 22g Image
7. Guzman Y Gomez - Grilled Chicken Mini Burrito:

Calories: 454cal

Protein: 26g
Carbs: 51g
Fat: 15g Image
7 Take Out Options:

1. Subway - Chicken Strips
2. Maccas - Classic Grilled Chicken Burger
3. Hungry Jacks - Grilled Chicken with Bacon & Cheese Burger
4. KFC - Zinger Burger
5. Nandos - Classic Burger
6. Oporto - Oprego Burger
7. Guzman Y Gomez - Grilled Chicken Mini Burrito
Now important to note.

Are these the best option to eat?

No.

Should you eat these all the time?

No.

Can you eat these on the go and still get in shape?

Yes.

Understanding nutrition and how to make it work for you is the key to long term success.
Ready to take action?

How about a proven system with zero guesswork to optimize your health and performance for life.

• Shred 25+lbs of stubborn fat
• Develop bulletproof confidence
• Change the Trajectory of Your life

And start living to your potential.

Results guaranteed.Image
PS.

Want a bespoke system built around your schedule that guarantees you'll pass every single one of these tests, and look and feel better than you have in 20 years?

17 years. 1000+ transformations. Zero guesswork.

DM me APEX for more info
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.

• • •

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More from @KarlApexFit

Karl Matt Button │ Apex Fitness Adv. Profile picture
Feb 25
The only 17 Exercises you'll ever need to get in the best shape of your life:

(Videos of each included)
1. Quads: Hack Squat

Arguably the best quad builder.

▫️ Takes strain off the back
▫️ Increased range of motion
▫️ Prioritizes muscle failure over task failure

Training Cues:

▫️ Narrower stance
▫️ Feet lower on the platform
▫️ Control the eccentic for 3 seconds
▫️ Keep torso engaged with back flat againse the pad
2. Pendulum Squats:

Rare in most gyms, but if you have one use it.

▫️ Strain off the back
▫️ Fantastic plane of motion

*Humbling exercise.

Training Cues:

▫️ Narrower stance
▫️ 3 second eccentric
▫️ Being hips as close to heels as possible for full ROM
Read 24 tweets
Karl Matt Button │ Apex Fitness Adv. Profile picture
Feb 21
The Number One Fat Loss Food on the Planet...

Greek Yogurt.

→ Delicious
→ Low Calorie
→ High Protein

Everyone who eats it regularly is in shape.

Here are my 7 favorite Greek Yogurt based meals which will get you lean (and blow your mind):

= Thread = Image
When it comes to getting in shape.

Greek Yogurt ticks all of the boxes.

→ Flexible
→ Delicious
→ Convenient
→ Low Calorie
→ High Protein
→ Lasts a long time

Here are 7 of my favorite Greek Yogurt based recipes to make your nutrition simple and delicious...
1. Greek Yogurt Choc OverNight Oats:

A favorite based off Macro Mike's version

Base Ingredients:⁠
⚬ 1/2 cup Greek Yogurt⁠
⚬ 1/2 cup Rolled Oats⁠
⚬ 1 Scoop Protein Powder
⚬ 1/2 cup Almond Milk⁠
⁠

Ganache:⁠
⚬ 1 tbsp Chocolate Chips - melted⁠
⚬ 1 tbsp Yoghurt⁠
⁠

Toppings:⁠
⚬ Frozen Blueberries⁠
⚬ Cacao Nibs⁠
⚬ Melted chocolate⁠

Protein: 40g, Carbohydrates: 37g, Fat 11g
Calories: 422
Read 13 tweets
Karl Matt Button │ Apex Fitness Adv. Profile picture
Feb 20
After 17 years training and coaching, here is every piece of fat loss advice I could come up with:

1. Stop drinking alcohol. It kills your metabolism, hormones, performance and wrecks sleep.
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.
4. Nutrition is your key lever to lose fat (not cardio). For example:

⚬ Time to burn 500 calories one the treadmill = 1 hour
⚬ Time to not eat that 500-calorie donut = 5 seconds

Understanding nutrition will ensure you never worry about fat loss again.
Read 22 tweets
Karl Matt Button │ Apex Fitness Adv. Profile picture
Feb 18
'I want to lose fat without losing muscle'

45 year old Business Owner Rob had spent years busy, tired, and stuck...

To torching 39lbs of fat, increasing strength, and improved key health markers across the board.

Here are the 3 Steps we used to do it: Image
Rob had a solid base to work from, but lacked clarity on how to ditch the last layer of fat without losing muscle tissue.

We removed the guesswork, dialed in a plan, and supported him every step.

He is now leaner, stronger, and in incredible shape.

This was the roadmap:
1. Nailed his nutrition:

The biggest lever for men wanting to lean down, and important to get right to preserve muscle tissue.

Step one was to remove the guesswork and nail his caloric and macro intake for good.

This a must.

This is how I did it...
Read 16 tweets
Karl Matt Button │ Apex Fitness Adv. Profile picture
Feb 16
'What is the best exercise for this muscle group?'

Let me remove the guesswork.

After training for the last 17 years, here's a complete 65 exercise database categorized for every muscle group:

(Bookmark for your next gym day)
We've all been there.

You want to lift weights but don't know where to start.

I got you.

Your exercises will be split into one of 6 categories.

⚬ Squat
⚬ Hinge
⚬ Vertical Push
⚬ Vertical Pull
⚬ Horizontal Push
⚬ Horizontal Pull

Here are 65 options to cover each...
1. Legs (Quads):

⚬ Leg Press
⚬ Hack Squat
⚬ Leg Press
⚬ Pendulum Squat
⚬ Smith Machine Squat
⚬ Goblet Squat
⚬ Split Squats
⚬ Lunges
Read 14 tweets
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

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