If I had to start from zero at 45 with 30 lbs to lose, but I've already tried and failed more times that I could count...

This is the exact process I'd follow: WEEKS 1-2: NUTRITION

1. Eat your bodyweight x 12 in calories. That's the only thing you change for two weeks.

2. Get protein into every meal, around 1g per pound of your goal weight. That protects the muscle you already have.

If I had 30 lbs to lose and wanted it gone by Thanksgiving, here's exactly what I'd do.

Today is Thursday. So is Thanksgiving. That's 17 Thursdays.

At 1-2 lbs a week, 17 weeks is 17-34 lbs.

The whole thing. Here's every tip: 1. Week one you'll drop 5-6 lbs. Only 1-2 of it is fat. Expect it to slow so you don't quit when it does.

2. Week two the scale stalls. That's when people quit, and it's exactly when real fat loss starts.

Deciding what to eat is what makes you fat.

After 900+ clients: the winners pick 3-4 meals and never think about it again.

Here's the list:

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

548 Calories, 68g Protein

You're 43, you sit 9 hours a day, and the belly showed up somewhere around your second kid and never left.

Diets didn't stick because they were built for 22 year olds with three free hours.

Here's the exact plan I'd run to lose it in 90 days: Everything below does one thing: keep you in a calorie deficit as easily possible.

Fat loss isn't about carbs or eating after 7. It's energy.

Burn more than you take in and fat comes off. So don't aim to be strict. Aim for easy.

The most underrated skill in fat loss is knowing how to order.

Most people can't eat out without "ruining the week."

Here are the orders I give clients for 9 chains: CHICK-FIL-A
- Egg White Grill: 300 cal, 27g
- 12ct Grilled Nuggets: 200 cal, 38g
- 12ct + Grilled Sandwich: 590 cal, 67g
- 30ct Grilled Nuggets: 500 cal, 95g
- Grilled Sandwich, no mayo: 390 cal, 29g

If I had to lose 30 lbs of belly fat starting from zero, here are the 40 rules I’d follow.

Bookmark this:

1. Cap alcohol at 2-3 drinks per week. While your body process booze, fat loss pauses. Sleep tanks. Cravings spike. 2. Get 10-15 minutes of direct morning sunlight within an hour of waking. Supports vitamin D, which supports testosterone. Costs nothing.

3. Office job? End every workout with 60 seconds of dead hangs. Decompresses your spine. Fixes the desk slouch.

95% of people who lose weight gain it back.

They didn't fail. Their diet had too much friction.

Here are 11 nutrition habits that remove it:

1. FRICTIONLESS EATING Most people quit diets because they added 10 new behaviors at once.

Don't fight your routine. Build around it.

- Eat out 4 nights a week? Learn 5 high-protein orders.
- Grab-and-go life? Stock Fairlife shakes, Oikos Pro, jerky.

Make dieting fit what you already do.

If I woke up 30lbs overweight tomorrow, I could eat Chick-fil-A 5x a week and still lose all of it.

Here are the only 5 things I'd focus on to do it: Most people overcomplicate getting in shape. They add supplements, meal timing, carb cycling, fasted cardio, etc…

Those people are majoring in the minors and never see results.

If you want actually see results and make your effort worthwhile, focus on these 5 pillars:

If I had to lose 40 lbs in 6 months, here's exactly what I'd do from Day 1: STEP 1: THE MATH

I'd figure out my target calories first. For most people that's bodyweight x 11-12.

At 220 lbs trying to get to 180, I'm eating around 2,000 calories a day. 180g protein minimum.

THAT'S IT. Those are the only two numbers I'm tracking.

A poor diet is the #1 reason people can't lose fat.

After coaching 900+ people, the ones who lose the most do the same thing, pick 3-4 simple meals on repeat.

Here's the list:

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

548 Calories, 68g Protein

After 9 years in the gym and helping over 900 people drop 20-80 pounds, 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 20-30lbs of belly fat to lose and wanted to look great by July...

Here's the exact grocery list, meals, routine, and workouts I'd follow starting today: GROCERY LIST:

Proteins:
- Chicken breast
- 93/7 ground beef
- Sirloin steak
- Eggs
- Shrimp
- Greek yogurt
- Whey protein

Carbs:
- White rice
- Whole potatoes
- Fruit

6 Months from now you could be:
- 50lbs lighter
- With a flat stomach
- And bigger muscles

Here's how you'll do it:

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.

This is you:

March = Down 10lbs
May = Down 30lbs
July = 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.

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

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 before summer, 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.

If I had 20-30lbs of belly fat to lose and wanted to look great by June...

Here's the exact grocery list, meals, routine, and workouts I'd follow starting today: GROCERY LIST:

Proteins:
- Chicken breast
- 93/7 ground beef
- Sirloin steak
- Eggs
- Shrimp
- Greek yogurt
- Whey protein

Carbs:
- White rice
- Whole potatoes
- Fruit

If I woke up tomorrow 30lbs overweight, running a company, and working 60 hours a week...

Here's the exact grocery list, meals, workouts, and routine I'd use to lose the belly without letting it take over my life: First, the rules:

I'm not overhauling my entire life. I'm not meal prepping. I'm not spending 2 hours in the gym.

I'm building a system that works inside a packed schedule, because that's the only kind that sticks when you're busy.

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.