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

How to achieve a better-looking body as quickly as possible:

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. 2.) Choose weights over cardio.

Cardio is great for heart health, but it won't deliver a "more toned/muscular physique"

If you want to lose FAT specifically, strength-training is a requirement.

This is you:

November = Down 10lbs
December? Down 20lbs
January? Down 30lbs

Sound good? Here's your new daily routine: 1.) HIGH PROTEIN ALWAYS.

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

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

Use these 20 meals to make it happen:

23 tips to help you lose 30lbs by Christmas:

1. 90% of your food should be steak, chicken, turkey, beef, veggies, fruit, shrimp, eggs, and greek yogurt, white rice, & whole potatoes
2. Go alcohol-free. You'll never get the body you're after with consistent alcohol. 3. Skip breakfast & take caffeine to reduce calories and curb appetite
4. 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)

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 - Calorie deficit

The golden rule of fat-loss.

No matter how hard you workout..
No matter how many workouts you do each week..

If you're not in a deficit, you won't lose an OUNCE of fat.

I've been studying fitness & nutrition 9 years.

If I was 40 years old with 30+lbs to lose..

Here's everything I'd do get my body back in 12 weeks:

1.) 10g Creatine Per Day It's the safest, most studied supplement in the world.

You'll experience noticeable improvements in:
- Strength
- Recovery
- Stamina
- And cognition

I've been taking 5-10g per day for over 4 years.

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 and use these meals daily) 1. "Jersey Mikes" Club Supreme

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

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

Your daily routine determines your daily physique.

Want to lose your belly fat?

Do this for 8 weeks to get a flatter stomach: 1.) Calorie deficit

The golden rule of fat-loss.

No matter how hard you workout..
No matter how many workouts you do each week..

If you're not in a deficit, you won't lose an OUNCE of fat.

I don't care if you're 40+ years old and 100lbs overweight...

Here are 11 science-backed tips you can use to lose 15-100+lbs:

1.) Follow the "10-1 Food Rule" For every 10 calories you eat, you should be getting at least 1 gram of protein.

This means:

- START READING NUTRITION LABELS

Just because something says "high-protein on the box, doesn't mean most of the calories actually come from protein.

"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