"I need to get in shape but I'm busy as hell...

What do I do?"

Below are 5 10-minute meals, 8 at-home exercises, and my blueprint for getting jacked with zero free time: Before we begin I want to make this CLEAR:

- No matter how busy, complicated, or frustrating your schedule may be, there is ALWAYS something you can do to get in incredible shape.

1.) The quick & easy meals
2.) The exercises
3.) Other pieces of advice

Let's begin:

Everything I’ve learned from the fitness industry in the past 8 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

Counting calories can be a total b*tch.

Does it work? Sure.

But it can be tedious and inconvenient.

Below is exactly what I'd do to lose 40lbs and shrink my belly (if I didn't want to calorie-count)

1.) Time Restricted Feeding If you need to lose weight and you're not doing this, you're robbing yourself of a ton of progress

TRF is giving yourself 8 hours or less to eat. You cannot consume any calories before or after those 8 hours

The daily routine I'd follow if I was 40+ years old with 40lbs to lose:

Here's your gameplan for getting fit in 2025

(THREAD) Before we get started, here’s a list of why it’s important to stay in shape as you get older:

- You can add years to your life

- Prolong your sex life. Maintaining muscle mass and a low body-fat percentage is crucial

- Increased bone density (decreasing the chance of serious injury)

- Improved cognition

- Delay memory loss

- Improve blood pressure and immune system (which is even more important as you get older)

AND MORE.

LET’S BEGIN:

Start losing 2-4 pounds of fat PER week following these 5 steps:

Become Unrecognizable in 90 days: 1.) Calorie deficit always

Weight loss is SIMPLE

If you burn more calories than you eat in a day, you lose weight, end of story.

To make this easier, follow the steps below.

(Remember, it's not as complicated as you think..)

There are 34 days left in 2024.

If you want to lose 5-10 lbs of belly fat by 2025...

Here are 10 tips to help make that happen:

1. Alcohol = Progress Killer Cut it out.

Alcohol wrecks your recovery, lowers testosterone, and adds empty calories.

Creatine is the one supplement in the world everyone should be taking.

5g/day can literally change your life.

Here's exactly what it is, its amazing benefits & how to take it: 1. What is Creatine?

It’s a compound naturally found in your muscles.

When you take it as a supplement, it helps your body produce ATP—your main energy source.

More ATP = more energy for short, intense efforts like lifting weights or sprinting.

I’ve been training & study nutrition for 8 years.

Don't want to spend $1,000s on a coach?

Below are the 24 tips I'd give anyone needing to lose body fat:

1. Creatine. You should take it, your friends should take it, your parents should take it, everyone should take it. It's great for strength, building muscle, and cognition.

5g/day forever.

Valencia, Spain, has been ranked the healthiest city in the world for the last 2 years.

All while:

• Eating carbs every day
• Rarely going to the gym
• Drinking alcohol regularly

How is this possible?

Here’s the secret behind Valencias healthy living:
1. Food Quality

One of the most drastic differences is the quality of food.

In Valencia, most foods are:

• Local
• Fresh
• Minimally processed

Compare that to America, where ultra-processed foods make up 60%+ of people’s daily diets.

Belly fat is cutting 15 years off your lifespan.

Want to lose the belly, fit your clothes better, and live a longer healthier life?

Here are 5 non-negotiables: #1 - Make protein the base of all meals

Protein takes more energy to break down leading to a higher burn rate

High-protein consumption leads to fat-loss because it keeps you FULLER longer for FEWER calories

THAT'S HUGE.

If I woke up 30lbs overweight with a big belly

Below would be the grocery list, meals, workouts, and routine I'd use to get my body back in 90 days: GROCERY LIST:

- Eggs
- Carrots
- Low-carb tortillas
- Various hot sauces
- 3lbs chicken breast
- Big bag jasmine rice
- Whey protein powder
- 5lbs 93/7 ground beef
- Apples, pineapple, blueberries
- 4 tubs "Good Culture" cottage cheese
- Pint of ice cream (for sustainability)

No one really wants to admit how bad alcohol is for you.

Why?

Because 90% of Americans "need" it to have a good time.

Here are the real effects of alcohol (& how it ruins your body): 1. Weight Gain & Belly Fat

Alcohol is full of empty calories.

On top of that, it disrupts your metabolism.

& the body often prioritizes metabolizing alcohol over burning fat.

So, all those late-night drinks?

They lead straight to weight gain, especially around the belly.

The most powerful health hack known to man:

Fasting.

It's the best way to:

• Burn fat
• Build muscle
• Improve overall health

Here’s everything you need to know about fasting (& why you need to start implementing it today): 1. What is Fasting?

Fasting is simple.

It means not eating for a specific period of time.

It could be as short as skipping breakfast, or as long as a full day fast.

The goal is to give your body a break from constant digestion, allowing it to focus on repair and fat burning instead.

Dana White and countless others swear by its effects.

Mainstream media is lying to you…

Fat loss is not complicated.

Here are 15 health secrets your doctor never told you:

1. Stop doing strict diets. Ditch strict diets.

They make you miserable and they don’t last.

Focus on whole foods and prioritize protein.

Enjoy your food, make it sustainable.

My 8 years of fitness knowledge and 28,000+ tweets combined into one thread:

1. Stop drinking alcohol. It f*cks your sleep, recovery, cognition, energy, mood, libido, cravings, and more. STOP. 2. Remember this: Diet for fat-loss, lift for muscle, cardio for heart health.
3. Higher cortisol levels (stress) cause your body to retain more water. Retaining more water = more of that "bloated" look.
4. Room-temp water is better for workouts than cold water

People don't realize how easy it is to gain weight...

Extra calories are hidden everywhere.

Here are 10 "healthy" foods you need to avoid if you're trying to lose fat:

1. Honey Why It’s Misleading:

A natural sweetener, but still packed with sugar and calories. One tablespoon contains around 60 calories.

Advice: Use in moderation and consider lower-calorie sweeteners if needed.

80,000,000+ Americans struggle with insulin resistance.

It’s a major reason behind our growing obesity epidemic.

& it’s only getting worse…

Here’s what insulin resistance is, how it’s affecting your health, and what you can do to take control: 1. What is insulin resistance?

Insulin is a hormone your body produces to manage blood sugar.

When you eat carbs, they turn into sugar in your bloodstream.

Insulin’s job is to move that sugar from your blood into your cells to be used as energy.

But with insulin resistance…

23 simple fat loss tips you can use to drop 2+ pounds per week:

1. 80% of your calories should come from, steak, chicken, salmon, shrimp, rice, fruit, veggies, and whey 2. Stop drinking alcohol. Those "two glasses of wine at night" are preventing you from reaching your goals.
3. Come up with THREE high protein fat-loss meals you can make in a time-crunch. (Beef & Eggs, Protein Smoothie, Chicken Tacos, etc..)

They're lying to you.

The average American has been brainwashed into being lazy & obese.

Debunking the top 10 health myths you were taught in school:

1. Myth: Carbs make you fat. Truth: Carbohydrates are often demonized, but whole-food carbs like:

• Fruits
• Vegetables
• Whole grains

Are essential for energy and overall health.

Refined carbs and sugars can lead to obesity, but only when consumed excessively (in a caloric surplus).

After 8 years in the gym, here's every fitness tip I could come up with:

1. Stop drinking alcohol. 2. An inch off your waist = 3-4lbs of fat-loss. The scale isn't the only thing that matters.
3. Get 50g protein minimum in your 1st meal
4. One 24-hour fast each week.
5. Spend a lot of time sitting? Do "bar hangs" after each workout to decompress your spine

"I need to lose weight but my schedule is insanely busy..

What can I do?"

Below are 5 10-minute meals, 8 at-home exercises, and my blueprint for getting jacked with zero free time: Before we begin I want to make this CLEAR:

- No matter how busy, complicated, or frustrating your schedule may be, there is ALWAYS something you can do to get in incredible shape.

1.) The quick & easy meals
2.) The exercises
3.) Other pieces of advice

Let's begin: