Latest Twitter Threads by @AskCoachKev on Thread Reader App

Feb 3 • 18 tweets • 4 min read

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.

Feb 1 • 11 tweets • 5 min read

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.

Jan 31 • 17 tweets • 4 min read

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.

Jan 26 • 9 tweets • 3 min read

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.

Jan 25 • 12 tweets • 4 min read

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)

Jan 20 • 13 tweets • 4 min read

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)

Jan 17 • 20 tweets • 6 min read

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

Jan 12 • 13 tweets • 3 min read

Excessive belly fat is causing the majority of your health problems

Disease, pain, inflammation, fatigue, bloat, shortness of breath, and more..

Here's how to lose it in just 3-6 months:

(Bookmark this)

1.) You need to quit drinking alcohol.

Or cut back BIG time at least.

Alcohol pauses your body's fat-burning ability, wrecks your sleep, slows your recovery, increases cravings, worsens decision-making & will-power, and makes everything about getting lean 100x more difficult.

Jan 11 • 22 tweets • 3 min read

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.

Jan 10 • 14 tweets • 3 min read

The daily routine, meal plan, and workouts I'd follow if I was 35+ years old with 30lbs to lose:

(Become Unrecognizable in 90 days) 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:

Jan 7 • 9 tweets • 2 min read

Every piece of advice I have for getting "beach body ready" by summertime:

1. Go alcohol-free from now on. You'll never get the body you're after with consistent alcohol consumption

2. Focus on compound lifts like Squats, Bench Press, Overhead Press, Push-ups, Dips, and Pull-ups
3. Use these snacks to hit your protein goals:
-"Safe Catch" canned tuna (40g)
-"Good Culture" cottage cheese (19g)
-"Oikos Pro" greek yogurt (20g)
-"Premier" protein shake (30g)

Jan 4 • 14 tweets • 5 min read

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)

Jan 2 • 8 tweets • 2 min read

Eat this everyday for the next 4 weeks to get lean and lose 10 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

Jan 1 • 28 tweets • 5 min read

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

Dec 23, 2024 • 11 tweets • 2 min read

9 tweets that'll get you a flat belly in 2025:

1.) 90% of your calories should come from steak, eggs, greek yogurt, chicken, turkey, beef, salmon, shrimp, white rice, whole potatoes, whey, cottage cheese, jerky, fruit and veggies.

If this was your grocery list.. you'd consume fewer total calories, be FULLER for longer, lose fat (instead of muscle), have higher energy, and experience fewer cravings.

Add hot sauce and seasonings for flavor and variety.

Dec 21, 2024 • 22 tweets • 4 min read

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

Become Unrecognizable in 2025: 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..)

Dec 20, 2024 • 15 tweets • 3 min read

Having belly fat sucks.

Want to lose it in 2025?

Pick from these 11 fat-loss meals everyday:

(Save this & bring it to the grocery store) Before we get started, understand this ONE thing:

- No food ALONE will help you lose fat.

You must be in a calorie deficit.

However, certain foods will help you stay full for fewer calories, making fat-loss easier.

Dec 16, 2024 • 19 tweets • 5 min read

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. 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.

Dec 16, 2024 • 8 tweets • 2 min read

20 harsh fitness truths you don't want to hear, but need to:

1. If you drink alcohol, you're not serious about your fitness goals.

2. Following a plan for 5 days then pigging out because "you deserve it" is exactly why you can't lose weight.
3. Dad bods aren't attractive. They're proof you can't control what you put in your mouth
4. Exercise doesn't make you tired. You're tired because you don't exercise

Dec 14, 2024 • 16 tweets • 6 min read

Dec 13, 2024 • 29 tweets • 6 min read

My 8 years of fitness knowledge and 30,000+ 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

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