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)

I don't care if you're 40, 50, or 60 years old with belly fat

Here's my science-backed advice for losing it ASAP:

1.) NO 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.

The earlier you can stop eating, the better.

"Eating healthy" isn't the same as "Eating for fat-loss"

If you've got 15-100lbs to lose:

Stop eating these 9 foods or you'll struggle to make progress:

1.) Avocado People are shocked when I say this..

But Avocado is awful for weight loss.

We need to remember, the BEST foods for weight loss:
- Keep us full for few calories
- Or have a high protein to calorie ratio

Avocado's are around 270 calories for 2g of protein.

"Stop snacking if you want to lose weight"

Bullsh*t.

Below are the 9 "ready-to-go" snacks I eat almost every day to stay lean 365 days a year: Before we jump into it I want to say ONE thing:

Convenience is KEY.

The reason people opt for unhealthy snacks like Poptarts and chips is it takes 3 seconds to grab one and start eating

When you discover how to do this with healthy foods, your life changes.

Let's begin:

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

95% of people regain weight because they can't stick to a diet long-term.

But if your diet was easy enough..
You'd be the 5% who get lean forever.

Below are 11 Nutrition Cheat Codes I'd use if I had 40+lbs to lose: 1.) FRICTIONLESS EATING

People quit their diets because they add too much FRICTION.

You need to build your diet around what's already easy for you.

- If you eat out often → learn high-protein restaurant orders
- If you're grab-and-go → stock protein bars, Greek yogurt, jerky

Make dieting as convenient as your current routine.

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.

(Save this list and pick from it everyday) 1. "Jersey Mikes" Club Supreme

- No Olive Oil Blend
- No Mayo
- Extra Meat
- Unlimited Veggies

650Cal, 56g Protein (Wheat Wrap)
470Cal, 68g Protein (Bowl)

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

Below is the grocery list, meals, and daily routine I'd use to lose it ASAP:

GROCERY LIST:

Proteins:

• Chicken breast
• 93/7 ground beef
• Sirloin steak
• Salmon
• Eggs
• Turkey bacon
• Shrimp
• Greek yogurt
• Cottage cheese
• Whey protein

Carbs:

• White rice
• Sweet potatoes
• Regular potatoes
• Oats
• Low-cal tortillas

Veggies (unlimited):

• Broccoli
• Asparagus
• Peppers
• Spinach
• Green beans

Supplements:

• Creatine
• Magnesium
• Electrolytes

DAILY MEALS (Choose 1 option from each):

Meal 1:

• Greek yogurt + protein shake
• 3 eggs + turkey bacon
• Cottage cheese + Oikos Pro yogurt

Meal 2:

• 8oz chicken + 1 cup rice + broccoli
• 8oz 93/7 beef + sweet potato + veggies
• 8oz salmon + veggies + 1 cup rice

Meal 3:

• 8oz sirloin + potatoes + asparagus
• 8oz chicken + cauliflower rice + peppers
• 8oz shrimp + rice + mixed veggies

DAILY ROUTINE:

• Awake by 5:30am
• Asleep by 10pm
• Zero alcohol
• No eating after 7pm
• 8,000 steps minimum
• Water + electrolytes
• 150g protein daily (no exceptions)
• Intense 45min lift 3-4x per week
• 30 minutes direct sunlight in the am
• Two 30-minute walks outside
• 5g creatine daily (even rest days)
• 400mg magnesium glycinate before bed
• Half your bodyweight in oz's of water (200lbs = 100oz)

Are you a busy professional with Belly Fat?

I'll help you lose it guaranteed or your money back.

Serious about making a change in 2026?

Apply below for my 1 on 1 help: Apply here for my 1 on 1 help to lose the belly fat guaranteed:

(Must be serious about making a change. This is not for unserious individuals)BellyFatProgram.com

If I had to start from zero and my goal was to get as jacked as possible in 2026, 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.

I don't care if you're 40, 50, or 60 years old with belly fat

Here's my science-backed advice for losing it ASAP:

1.) NO 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.

The earlier you can stop eating, the better.

This is you:

January = Down 10lbs
March = Down 30lbs
May = Down 50lbs

Sound good? Follow this bulletproof daily routine starting now:

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.

"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

I’ve been training & study 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.

This is you:

December = Down 10lbs
January = Down 30lbs
February = Down 50lbs

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.

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

If I had to start from zero and my goal was to get as jacked as possible in 2026, 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.

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

Below is the grocery list, meals, and daily routine I'd use to lose it ASAP:

GROCERY LIST:

Proteins:

• Chicken breast
• 93/7 ground beef
• Sirloin steak
• Salmon
• Eggs
• Turkey bacon
• Shrimp
• Greek yogurt
• Cottage cheese
• Whey protein

Carbs:

• White rice
• Sweet potatoes
• Regular potatoes
• Oats
• Low-cal tortillas

Veggies (unlimited):

• Broccoli
• Asparagus
• Peppers
• Spinach
• Green beans

Supplements:

• Creatine
• Magnesium
• Electrolytes

DAILY MEALS (Choose 1 option from each):

Meal 1:

• Greek yogurt + protein shake
• 3 eggs + turkey bacon
• Cottage cheese + Oikos Pro yogurt

Meal 2:

• 8oz chicken + 1 cup rice + broccoli
• 8oz 93/7 beef + sweet potato + veggies
• 8oz salmon + veggies + 1 cup rice

Meal 3:

• 8oz sirloin + potatoes + asparagus
• 8oz chicken + cauliflower rice + peppers
• 8oz shrimp + rice + mixed veggies

DAILY ROUTINE:

• Awake by 5:30am
• Asleep by 10pm
• Zero alcohol
• No eating after 7pm
• 8,000 steps minimum
• Water + electrolytes
• 150g protein daily (no exceptions)
• Intense 45min lift 3-4x per week
• 30 minutes direct sunlight in the am
• Two 30-minute walks outside
• 5g creatine daily (even rest days)
• 400mg magnesium glycinate before bed
• Half your bodyweight in oz's of water (200lbs = 100oz)

So f*cking simple.

Follow this and you'll be lean in 90 days. If you're a busy professional with belly fat:

Work with me 1 on 1 and I'll guarantee you:
- Lose 15-80lbs
- Get a flat stomach
- And build a stronger, more-toned physique

All without:
- Cutting out any foods
- Doing exhausting cardio
- Or living in the kitchen/gym

Interested? Apply below and we'll talk.

bellyfatprogram.typeform.com/apply

If you're 40+ with belly fat..

The problem isn't:
- Age
- Genetics
- Or a "slow metabolism"

Here are the 6 non-negotiables I'd follow religiously if I needed to lose 15–30lbs in the next 90 days: 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

The entire fitness industry overcomplicates this.

This is ALL you need to do to:
- Drop 15-80lbs
- Lose the belly fat
- And get a toned body

1.) 125g-250g of protein per day. Sound like a lot?

That's the problem, because it SHOULDN'T.

Protein is the BACKBONE of every successful fat-loss journey.

Here's why:

You're 90 days away from a completely different body.

- No cardio.
- No meal prep.
- No counting macros.

Just this simple daily protocol:

1.) Start your day with 2 scoops of protein. This is a quick win and starts your day on the right note.

Getting 50g of protein this early in the day makes it easy as hell to hit your protein goals.

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