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

1. Stop drinking alcohol. Those "two glasses of wine at night" are preventing you from reaching your goals.

2. 80% of your calories should come from, steak, chicken, salmon, shrimp, rice, fruit, veggies, and whey

3. Come up with THREE high protein fat-loss meals you can make in a time-crunch. (Beef & Eggs, Protein Smoothie, Chicken Tacos, etc..) 4. Make protein the biggest part of each meal
5. Workout in the morning 3-5x per week. This is non-negotiable. You'll make healthier decisions for the rest of the day
6. Skipping breakfast & caffeine is a great weight-loss strategy (Caffeine is an appetite suppressant)

You'll lose a bunch of weight on Ozempic.

But what they're not telling you, is far scarier than being overweight.

Below are the very-real dangers of semaglutide, and how I'd lose 50+lbs if I were you: To start..

I'll mention why semaglutide is a bad idea (even if you're obese)

Followed by the advice I've used to help over 12,000 people lose fat successfully (100% naturally)

Use this post to lose 50+lbs in 2025.

“I don’t know what workouts to do!”
(Look below)
“I don’t know what to eat!”
(It’s down there 👇)
“I just want to look good again!”
(Follow this for 12 weeks) WORKOUT ROUTINE:

- Alternate "Push Pull Legs"

PUSH:
- Shoulder Press
- Tricep Pushdowns
- Incline Bench Press
- Machine Cable Flys
- Cable Lateral Raises
- Overhead Tricep Extensions

PULL:
- Lat Pulldowns
- Preacher Curls
- Close-Grip Rows
- Seated Face-Pulls
- Close-Grip Pulldowns
- Smith Machine Shrugs
- Preacher Hammer Curls

LEGS:
- RDLs
- Leg Press
- Hip Thrusts
- Hack Squat
- Leg Extensions
- Seated Leg Curls
- Machine Calf Raises

(THESE ARE THE BEST MOVEMENTS FOR EACH MUSCLE GROUP, STICK TO THEM, MASTER THEM)

I’m gonna help you lose 2-5lbs this week

Why?

It’ll prove 2 things:
1.) I know how to get results
2.) This is POSSIBLE, even for you

Here’s the gameplan to start dropping fat FAST: 1.) Workout in the morning before you eat

- The longer you wait to workout, the less likely you are to actually workout. Wake up & get it over with.

- Working out in the morning puts your body in a state that burns more calories throughout the rest of the day

I don't care if you're 10, 30, or 70lbs overweight..

Below are 15 high-protein meals that'll help you lose fat ASAP.

(Pick from this list everyday and you'll be leaner every week that passes) 1. Buffalo Chicken Quesadilla

- 8oz's chicken breast
- 2 low-carb tortillas
- 1/4cup reduced fat cheese
- diced onion (optional)
- hot sauce

This is you:

March = Down 10lbs
April? Down 20lbs
May? Down 30lbs

Sound good? Follow this bulletproof daily routine starting tomorrow:

1.) Zero alcohol. Cut it out completely. You almost NEVER see a moderate alcohol drinker who isn't carrying too much body fat.

It just makes sense.

Alcohol puts your fat-burning ability on "pause". It's a fat-loss nightmare.

6 months from now you could be:
- 50lbs lighter
- With a flat stomach
- And a toned body

Below is the (updated) grocery list, meals, workouts, and routine I would use to make it happen: GROCERY LIST:

- Raw honey
- Protein chips
- Light sour cream
- Pint of ice cream
- Low-carb tortillas
- Various hot sauces
- 7 Oikos Pro yogurts
- Big bag jasmine rice
- Shredded mozzarella
- Whey protein powder
- 5lbs 93/7 ground beef
- Organic english muffins
- 80%+ cacao dark chocolate
- Zero calorie soda & lemonade
- Apples, pineapple, blueberries
- 5 Chobani Complete yogurt drinks
- 4 tubs "Good Culture" cottage cheese
- Frozen "lightly breaded" chicken strips

2 years.

That's how long it's been since I've eaten something I didn't enjoy.

If it weren't for these 15 meals I'd be overweight, but I keep a 6-pack instead.

Steal them to lose fat while loving what you eat: 1. Buffalo Chicken Quesadilla

- 8oz's chicken breast
- 2 low-carb tortillas
- 1/4cup reduced fat cheese
- diced onion (optional)
- hot sauce

I truly believe I could take ANYONE and get them losing 2-3lbs per week instantly.

- No crash dieting
- No living in the gym
- Without hating their lives

Here's how I'd do it:

1.) Delete alcohol entirely (at first...) I say "at first" because you CAN be in great shape & still enjoy a few drinks

But alcohol makes it incredibly difficult to make progress by:
- Slowing your metabolism
- Wrecking your sleep
- Boosting your cravings
- Worsening your recovery
- Wrecking your willpower
- Lowering your energy
- Etc..

Getting rid of it completely is a total necessity if you want to make meaningful progress quickly.

Everything I’ve learned from the fitness industry in the past 9 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

“I don’t have time”
“I can’t go to the gym”
“I can’t afford equipment”

Stop that shit.

Below are 12 at-home exercises you can use to hit every muscle group in no time at all: Before we jump in, get yourself a pair of resistance bands

They're $20 on Amazon and will give you a higher variety of efficient exercises

Let's begin:

(NOTE: DO EACH MOVEMENT WITHIN 1 REP OF FAILURE)

You have 4 months until summer.

Start losing 2-4 pounds PER week following these 7 steps:

(Use this to become unrecognizable) 1.) Workout in the morning before you eat

- The longer you wait to workout, the less likely you are to actually workout. Wake up & get it over with.

- Working out in the morning puts your body in a state that burns more calories throughout the rest of the day

You can lose 20lbs of fat in 8 weeks:

- Without starving
- Without aggressive dieting
- And without living in the gym

20lbs makes a MASSIVE difference in your physique and energy

Here's how to do it starting today:

#1 - One 24-hr fast each week. A 24-hour fast gives your body a break from digestion and forces you to use STORED FAT for energy.

You'll also have an easier time staying in a caloric deficit over the week too.

I don't care if you have zero equipment, free weights, or full-gym access

YOU NEED A PROPER PLAN.

Below is a full "Push, Pull, Leg" routine for at-home, and at the gym.

(save this and use it for your workouts) FOR THE GYM:

DAY 1 (PUSH)

- Machine Shoulder Press
- Tricep Pushdowns
- Incline Smith Machine Press
- Machine Cable Flys
- Cable Lateral Raises
- Overhead Tricep Extensions
- Machine Flat Bench Press

FOR THE GYM:

DAY 2 (LEGS)

- Leg Press
- Hack Squat
- Leg Curls
- Leg Extensions
- Smith Machine RDLs
- Machine Calf Raises

I’ve been training & studying nutrition for 9 years.

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

Below are the 24 tips I'd give to anyone needing to drop a significant amount of body fat: 1. Creatine. You should take it, your friends should take it, your parents should take it. It's great for strength, building muscle, and cognition. 5g/day forever.

If $100,000 was up for grabs, and all you had to do was lose 30lbs by Summer

Here's the exact daily routine I'd have you follow so you could win the money:

1. Zero alcohol. If you're a moderate drinker, you'll likely lose 5-10lbs just from this. 2. Caffeine in the morning & skip breakfast

Caffeine will suppress your appetite and help you reduce total calories.

Black coffee, plain tea, or 0-calorie energy drinks all work.

If I had to start from zero and my goal was to get as jacked as possible in 2025, this is everything I’d do:

1. Stop drinking alcohol. It's a fat-loss nightmare causing you to look bloated, have zero energy, and hang onto body fat. 2. Creatine. You should take it, your friends should take it, your parents should take it. It's great for strength, building muscle, and cognition. 5g/day forever.

Most people have back pain but don't know why.

90% of the time, the culprit is a weak posterior chain

Want to unf*ck your back?

Add these 5 movements to your routine:

1. Hyperextensions Before we talk about hyperextensions..

Your "posterior chain" includes your:
- Lats
- Traps
- Glutes
- Hamstrings
- And erector spinae (muscles around the spine)

By strengthening these muscles, you'll strengthen your body's foundation.

It's Summertime..
You're at the beach..
And you take your shirt off.

Only this time, you've lost the love handles, the "gut", and have muscle definition.

Here's the daily routine you'll follow starting today, to get beach-body ready: WORKOUT ROUTINE:

- Alternate "Push Pull Legs"

PUSH:
- Shoulder Press
- Tricep Pushdowns
- Incline Bench Press
- Machine Cable Flys
- Cable Lateral Raises
- Overhead Tricep Extensions

PULL:
- Lat Pulldowns
- Preacher Curls
- Close-Grip Rows
- Seated Face-Pulls
- Close-Grip Pulldowns
- Smith Machine Shrugs
- Preacher Hammer Curls

LEGS:
- RDLs
- Leg Press
- Hip Thrusts
- Hack Squat
- Leg Extensions
- Seated Leg Curls
- Machine Calf Raises

(THESE ARE THE BEST MOVEMENTS FOR EACH MUSCLE GROUP, STICK TO THEM, MASTER THEM)

6 months from now you could be:
- 50lbs lighter
- With a flat stomach
- And bigger muscles

Below is the grocery list, meals, workouts, and routine I would use to make it happen: GROCERY LIST:

- Eggs
- Protein chips
- 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)

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