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

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