"You need to workout everyday to get in awesome shape"

Bullsh*t.

A solid physique can be built with just 2-3 sessions per week.

Here are the 12 best exercises you can do to build muscle: #1: Incline Machine Press

Target: Upper Chest

If you want pecs that "pop", you need to do an incline movement like this.

2 sets of 6-12 reps at 1-2 RIR

If I woke up 50lbs overweight with a big belly

Below would be the grocery list, meals, workouts, and routine I'd use to get my body back before summer: 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

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 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.

You could lose 25-80lbs with the info I'm giving you below..

(But most people will just save & never look at it again)

Either way..

Below are the meals, weekly grocery list, workouts, and routine you could follow to lose fat guaranteed: #1 - FAT-LOSS MEALS (tap to see all 19 options)

1. Chipotle
- Double chicken
- Fajita veggies (optional)
- Light white rice
- Light sour cream (optional)
- Corn salsa (optional)
- Lettuce
548 Calories, 68g Protein

2. Protein Breakfast Bowl
- 8oz's 93/7 ground beef
- 2 eggs
- Salsa
- Hot sauce
- Onions and peppers
587 Calories, 77g Protein

3. Craving Killer's Protein Shake
- 2 scoops of whey
- 1 serving vanilla greek yogurt
- 1 cup whole milk
- 2 Oreo thins
632 Calories, 85g Protein

4. Protein Snack Combo
- 1 "Oikos Pro" greek yogurt
- 1 protein shake (1 scoop whey + water)
- 1 serving fruit
- 4 strips turkey bacon or jerky
- 1 serving "Good Culture" cottage cheese
615 Calories, 82g Protein

5. Fat Loss Omelette + Protein Shake
- 3/4 cup egg whites, 2 slices canadian bacon, 1/4 cup reduced fat cheese
- 1 scoop protein + 8-10oz’s water
380 Calories, 60g Protein

6. Buffalo Chicken Bowl
- 1 cup cooked white rice
- 8oz’s cooked chicken breast
- Hot sauce or sugar free buffalo
- 1 serving plain greek yogurt (as sour cream)
551 Calories, 71g Protein

7. High-Protein Salad
- 8oz's chicken, salmon, steak, or shrimp
- 3 hard-boiled eggs
- 1 serving black beans or chickpeas
- Red wine vinegar as dressing
- Unlimited veggies
551 Calories, 65g Protein

8. Yogurt Bomb
- 16oz Fage 0%
- 1 serving sugar free chocolate jello mix
- 4 Oreo thins
340 Calories, 48g Protein

9. Sirloin Rice Bowl
- 8oz's sirloin
- 1 cup white rice (cooked)
- Steamed broccoli, peppers, onions,
- Sugar-free sauce
597 Calories, 58g Protein

10. Chicken Breast Sandwich
- 8oz skinless chicken breast
- 2 slices of low-calorie & carb bread (find ones that are 50cals per slice or less)
- As many veggie toppings as you'd like
- (can use mustard or other 0-10 calorie condiments as well)
476Cal, 70gProtein

11. Fat Loss Tacos
- 8oz 93/7 ground beef
- 2 low-cal tortillas (50cals or fewer each)
- 1/4cup reduced fat cheese
- Hot sauce or salsa if preferred
480Cal, 63gProtein

12. Cheeseburger Salad
- Salad Base
- Pickles
- Unlimited Veggies
- 8oz 93/7 ground beef
- 1/4 cup REDUCED FAT Cheddar Cheese
- 50 Calories-worth of Ketchup
460Cal, 55gProtein

13. Shrimp & Rice Bowl
- 8oz grilled shrimp
- 1 cup (cooked) white rice
- 1 scrambled egg
- As many veggies as you'd like
606Cal, 73gProtein

14. “Jersey Mikes” Turkey & Provolone
- Wheat Wrap option
- No olive oil blend
- Extra meat
- Unlimited veggies
590 Calories, 51g Protein

15. “Subway” (Must choose flatbread)
Pick one of the following:
- Double Rotisserie Chicken
- Double Grilled Chicken
- Double Oven Roasted Turkey
- Double Steak
- Provolone (optional)
- Unlimited veggies (optional)
- Red Wine Vinegar, Yellow Mustard, or Frank’s Buffalo (optional)
620-820Calories, 68-84g Protein

16. Breakfast Burgers w/ Premade Protein Shake
- 8oz 93/7 ground beef or turkey (4oz per patty)
- 2 eggs
- Fairlife or Premier Protein Shake
620Cal, 90gProtein

17. Cheeseburger Tacos
- Pickles
- Unlimited Veggies
- 8oz 93/7 ground beef
- 1/4 cup REDUCED FAT Cheddar Cheese
- 50 Calories-worth of Ketchup
- 2 low-calorie tortillas
560Cal, 65gProtein

18. Salmon & Rice w/ Greek Yogurt
- 8oz cooked salmon
- 1 cup (cooked) white rice
- As many veggies as you'd like
- 1 serving greek yogurt
640 Calories, 65g Protein

19. “Panda Express” Plate
- 2x Super Greens
- Pick 2 of: Black Pepper Steak, Grilled Teriyaki Chicken, or Wok-Fried Shrimp
660 Calories, 64g Protein

Your doctor didn't study nutrition or weight loss.

They studied medicine.

Want to lose 50lbs in the next 6 months?

Start following this daily routine:
1.) No more food 3 hours before bed Eating before bed causes your body to focus on digestion, rather than sleep & recovery.

This wrecks your sleep quality & causes bloating the following day.

"You need to workout everyday to get in awesome shape"

Bullsh*t.

A solid physique can be built with just 2-3 sessions per week.

Here are the 12 best exercises you can do to build muscle: #1: Incline Machine Press

Target: Upper Chest

If you want pecs that "pop", you need to do an incline movement like this.

2 sets of 6-12 reps at 1-2 RIR

If I had to start from zero and my goal was to get as jacked as possible in 6 months, this is everything I’d do:

1.) 10g Creatine/day forever. You should take it, your friends should take it, your parents should take it. It's great for strength, building muscle, and cognition. 2. Don't post pictures of yourself going to the gym on social media. In the beginning, people may cheer you on. When they stop, you'll lose motivation and quit. Do this for yourself & show up as a new person out of nowhere.

“Hey Kevin.. I’ve got a vacation coming up & I need to lose these 40lbs as quickly as possible

What should I be doing?”

My bulletproof advice below:

#1 - Stick to these 20 Fat-Loss Meals:


Protein will keep you FULL, for fewer calories, and ensure you don't just lose "weight", but FAT.

Because you want a lean/toned physique right?

- Aim for 1g of protein per lb of current bodyweight

Lose 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

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)

"You need to workout everyday to get in awesome shape"

Bullsh*t.

A solid physique can be built with just 2-3 sessions per week.

Here are the 12 best exercises you can do to build muscle: #1: Incline Machine Press

Target: Upper Chest

If you want pecs that "pop", you need to do an incline movement like this.

2 sets of 6-12 reps at 1-2 RIR

A poor diet is the #1 cause of belly fat.

Want to lose it?

Pick 3 options from this list of "Fat-Loss" meals everyday.

1. Chipotle - Double chicken
- Fajita veggies (optional)
- Light white rice
- Light sour cream (optional)
- Corn salsa (optional)
- Lettuce

548 Calories, 68g Protein

Eat this everyday for the next 4 weeks to get lean and lose 15 pounds: BREAKFAST:

Turkey Scramble

8oz 93/7 ground turkey
- 40g Protein
- 300 Calories

3 eggs
- 18g Protein
- 180 Calories

Add hot sauce or salsa if preferred.

TOTAL: 480 CALORIES, 58g PROTEIN

After 9 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've completed over 1,800 workout sessions over 9 years.

Here's every piece of advice I have for the gym, working out, and building muscle:

1. CrossFit/HIIT is sh*t for building muscle

It's not best for cardio OR muscle. It's only best for acquiring a large list of injuries. 2. Stop lifting in running shoes. Flat-bottom or barefoot shoes only.

You'll be more stable, able to push more weight, and lower your risk of injury.

Eat this everyday for the next 4 weeks to get lean and lose 15 pounds: BREAKFAST:

Turkey Scramble

8oz 93/7 ground turkey
- 40g Protein
- 300 Calories

3 eggs
- 18g Protein
- 180 Calories

Add hot sauce or salsa if preferred.

TOTAL: 480 CALORIES, 58g PROTEIN

It’s not your metabolism..
It’s not your genetics..
It’s your diet.

Lose the gut and finally see your abs using these 15 fat-loss meals:

1. Chic Fil A - 12ct grilled nugget
- Grilled chicken sandwich
- Buffalo sauce

520 calories, 66g Protein

A poor diet is the #1 cause of belly fat.

Want to lose it?

Pick 3 options from this list of "Fat-Loss" meals everyday.

1.

I've helped 11,000 people lose their belly fat.

- No magic pills
- No BS fad diets
- And without hours of cardio

Here's how we do it:

1.) Cut out alcohol completely. Alcohol is a fat-loss nightmare.

When you drink, your body slows down fat-loss for 12-36hrs to prioritize removal of alcohol.

(Not to mention you'll slow recovery, have lower energy, and worse sleep).

If I had to start from zero and my goal was to get as jacked as possible in 6 months, this is everything I’d do:

1.) 10g Creatine/day forever. You should take it, your friends should take it, your parents should take it. It's great for strength, building muscle, and cognition. 2. Don't post pictures of yourself going to the gym on social media. In the beginning, people may cheer you on. When they stop, you'll lose motivation and quit. Do this for yourself & show up as a new person out of nowhere.

Sitting is the new smoking.

If you sit for more than 4 hours a day, you’re slowly destroying your back.

- You don’t need another fancy tool
- You need to move intentionally.

These are the 5 movements I have every client do to relieve their back pain: 1. Dead Hangs

• Decompresses your spine
• Loosens tight shoulders
• Improves posture & grip

Just hang from a pull-up bar for 30–60 seconds.
Do it daily. You’ll feel the difference instantly.