I’ve lifted for over 14 years.

Tried nearly every exercise in the book.

Here are 15+ of my favorites that have helped me build my physique:

(Bookmark these so you can add them to your workouts) 1. Incline Bicep Curl

Alternative: Seated Machine Curl

Muscles worked: Biceps

Form tips: (read or watch video)

- place bench at 45-60 degree incline

- think about driving elbows back as you bend the elbow

If I had magically woke up with a big belly today & my goal was to become unrecognizable by summer 2025, here's everything I'd do: 1. Prioritize protein. I'd aim for 40 grams or more per meal. 1g protein/lb bodyweight or goal bodyweight (if you're extremely overweight) daily should be your target. It will help you feel more full, burn more calories, and build muscle. (I'll list some foods later)

For years I wanted to get lean but struggled to lose fat.

Then I cut below 10% body fat in 12 weeks.

This made me realize how simple fat loss can be.

Here are 9 tips that will help you simplify the process for yourself in 2025:

1. Cut down on alcohol
Alcohol puts fat loss on hard mode.

When you drink you make poor food choices & your body focuses on burning off the booze first.

Alcohol also contains empty calories. Pair that with trash food & your body is in a position to easily GAIN fat.

Creatine is not a steroid.

It’s the one supplement everyone should be taking

You, your mom, dad, siblings, and especially your grandparents.

Give me 2 minutes & I’ll tell you about the benefits + how to supplement it properly: Creatine is the MOST studied supplement in nutrition.

For years it was viewed as a “steroid” because the average person didn’t understand what it was.

This created a false stigma around it.

It’s actually proven 100% safe & effective, here’s why you should be taking it:

"I don't have time to eat healthy."

B.S.

Here are 13 of my favorite healthy, high protein meals that take less than 20 minutes to make & will get you fit as f*ck. BREAKFAST:

1. Massive Omelet

- 1-2 eggs, 1-2 cups egg whites
- as much of any veggies you like
- 1/4 cup low fat mozzarella cheese

Add salsa/hot sauce for flavor

Funny enough, I make nearly the exact same omelette as in video below

400 calories, 40+ grams protein

After 14 years in the gym, here’s every tip I have to help you get your body in shape in 2025: 1. Doing cardio doesn’t guarantee fat loss. You can’t lose fat without a calorie deficit, this means calories out > calories in across 24hrs. It takes seconds to eat 400 calories from a slice of pizza. It takes 30+ minutes of cardio to burn it off. Nutrition must be priority #1.

You've been lied to over and over again.

The American health system's goal is for you to be a lifelong customer, not to make you healthy.

Time to debunk 7 myths they've told you for years:

Myth #1: Eggs raise your cholesterol BS.

Eggs don't negatively impact your cholesterol.

This cool N=1 experiment showed eating more eggs to improve cholesterol levels.

If I woke up 25lbs heavier and my abs had magically become a big belly

Here are the 9 things I'd do to get lean again ASAP:

(Bookmark for SIMPLE fat loss in 2025) Before #1…

If you’re thinking:

“Why should I listen to you, you’ve never had to drop much weight”

After I took a bulk too far in 2020 (below), I dropped 20+ lbs of fat & kept it off since

I’ve also been helping clients lose fat + build muscle since 2018

Now, let’s dive in

I’ve lifted for over 14 years.

Tried every exercise in the book.

Here are 19 of my favorites that helped me build my physique:

(Bookmark these so you can add them to your workouts 1. Incline Bicep Curl

Muscles worked: Biceps

Form tips: *Listen to my voiceover in 1st video*

Harsh truth:

No matter how much you exercise, you won’t lose fat until you fix your diet.

But most people don’t realize there are simple ways to enhance results.

Here are 10 cheat codes that will help make your fat loss easier: 1. Limit alcohol, it’s a fat loss killer

It throws off fullness signaling by wrecking your sleep & leptin sensitivity

This leads to more cravings & overeating making it hard to lose fat

It also shuts down fat loss as described here:

Harsh truth:

Carrying excess body fat causes inflammation in your body.

This increases your risk of:

- Cancer
- Alzheimer’s
- Heart Disease

Since your doctor won’t help you drop it here are 11 tips that will:

1. Stop relying on cardio to lose fat.
The only way you lose fat is by creating a calorie deficit.

This is when calories burned > calories consumed across 24 hours.

It takes 30 seconds to eat 400 calories eating a slice of pizza.

It takes 30 minutes to burn 400 cals running.

This is why Diet > Cardio for fat loss.

A bench and dumbbells is all you need to get ripped at home.

Here is a full body workout that checks all the boxes for muscle growth:

(videos included, bookmark for your workouts)

1. Incline Bicep Curl Muscles worked: Biceps

Form tips:

- keep elbow under shoulder while bending to keep tension on the bicep

- extend down to the full stretch position (no half reps)

If I woke up 25lbs heavier and my abs had magically become a big belly

Here are the 9 things I'd do to get lean again ASAP:

(Bookmark for SIMPLE fat loss) 1. I'd cut down on alcohol. It kills your hormones, sleep, and when you drink your body wants to burn alcohol calories first so what you eat is easily stored as fat.

If I ever did decide to drink, I'd apply the graphic below.

"I don't have time to eat healthy."

B.S.

Here are 12 of my favorite healthy, high protein meals that take less than 20 minutes to make & will get you fit as f*ck. BREAKFAST:

1. Massive Omelet w/ Spinach & Mushrooms

- 2 eggs, 2 cups egg whites
- 1 cup spinach
- 1 cup mushrooms
- 1/4 cup low fat mozzarella cheese

Add salsa or hot sauce for flavor

450 calories, 64g protein

After 14 years in the gym & 7 years of coaching…

Here’s every fitness & nutrition tip I could come up with:

1. Eat potatoes. They’re nutrient dense and the most filling food on the planet.

2. Take 5-10g creatine daily. It DOESN’T cause hair loss or kidney issues. It DOES enhance your workouts, cognition, and overall health.

3. Health & fitness 101: eat a nutritious + high protein diet, get sunlight, lift weights, take walks, do cardio, prioritize quality sleep, it’s SIMPLE.

25% of adults deal with lower back pain at any given time.

Many believe it’s chronic & unfixable.

FALSE.

At 16 I found out I had a herniated disc in my lumbar spine.

Years of pain & right foot numbness followed.

But now I’m 31 and symptom free.

Here’s how I fixed it: The big misconception about back pain?

People think they should avoid training their back.

The reality is strengthening your glutes & lower back muscles is key to fixing the problem.

Here are 6 exercises that will help solve these issues:

I’ve lifted for over 14 years.

Tried every exercise in the book.

Here are 9 of my favorites that helped me build my physique:

(Bookmark these so you can add them to your workouts) 1. Incline Bicep Curl

Muscles worked: Biceps

Form tips: *Listen to my voiceover in 1st video*

Your belly fat is zapping your energy, ruining your sex life, & crushing your confidence.

Here’s the ultimate fat loss guide that will help you shed 20+ lbs by 2025:

(workouts, nutrition plan, and more included) GROCERY LIST:

- eggs
- berries
- potatoes
- white rice
- hot sauce
- egg whites
- sirloin steak
- Greek yogurt
- frozen veggies
- chicken sausage
- low calorie popcorn
- Fairlife protein shakes
- peanut butter powder
- low calorie BBQ sauce
- 93/7 ground beef (or turkey)

I'm 31.

I’ve been in the gym for 14+ years.

Coached clients for 7+.

Here's every fitness tip I wish I knew at 21:

1. Cut down on booze or you will lose.

2. Just because you do cardio doesn’t mean you’ll lose fat. No calorie deficit, no fat loss. Nutrition is 🔑

3. Your weight loss chart will never be a straight line down. Getting angry at the scale is a waste of energy, keep being consistent & eventually the results will come.

29 sentences that will teach you more about getting fit than my Exercise Science degree:

1. Take 5-10g of creatine daily to enhance workout performance & brain health.

(No, it doesn't cause hair loss or kidney problems these are myths) 2. Nutrition is everything, you'll NEVER outwork a poor diet.
3. You don't gain weight because of age, you do because you stop moving.
4. Carbs and sugar don't make you fat, eating too many calories does.
5. Getting fit is more a mental challenge than a physical one.

Every fitness tip I have after 14 years in the gym:

1. Stop trying to out cardio your shitty diet.

Speaking from experience, trying to out cardio a poor diet is foolish.

You can eat 400 calories from a slice of pizza in less than a minute.

Meanwhile it takes 30 minutes of running to burn 400 calories.

Fix your diet or you'll never see the eye-popping results you want.