If I woke up 30lbs overweight and wanted to get lean by summer without:

- Starving
- Living in the gym
- Being miserable...

Here's the exact 7-step protocol I'd follow (bookmark this): 🧵

1. Eat more eggs + egg whites. They’re one of the healthiest foods on the planet Eggs are nature's multivitamin packed with protein, choline, healthy fats and vitamins.

Eating more protein helps keep you full for hours and stabilizes blood sugar so you have less hunger and cravings for junk food.

Eat 2-3 whole eggs for breakfast + some egg whites.

90% of Americans over 65 have a chronic disease.

The healthcare system's plan?

Manage it with meds until they die - not cure it.

I'm not letting that happen to my parents.

Here are the 8 supplements I put them on (and exactly how to take each one): 🧵

1. Creatine The ultimate anti-aging molecule for your brain AND muscles.

It fuels ATP production in cells, boosting energy at the mitochondrial level.

It crosses the blood-brain barrier, protecting neurons from cognitive decline.

Take 5g every day. Mix it in water or coffee.

If I had magically woke up with a big belly today & my goal was to become unrecognizable by summer 2026, 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)

Most people ruin their fat loss before 10am.

The worst part?

They don't even realize. They're just doing what everyone does...

Here's the science-backed best morning routine for fat loss (bookmark this): 🧵

1. Eat eggs for breakfast every single day - High in protein
- Keep you full for hours
- Don't spike and crash your blood sugar later like sugary cereal.

Eggs have all these benefits:

In my early 20s I always wanted a 6 pack but struggled to lose fat.

Now as a 32 year old dad I maintain abs year round.

If I magically woke up with a belly here are the 8 things I'd do to get lean again:

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

When you drink you make poor food choices & your body focuses on burning alcohol so what you eat is stored as fat.

Alcohol is also full of empty calories so it's an all around fat loss killer.

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

Here is a full body workout that checks all the boxes for getting in shape.

(videos included, bookmark for your workouts)

1. Incline bicep curl Muscles worked: Biceps

Form tips:

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

- extend elbow to full stretch position (no half reps)

Listen to video below for more:

Most people ruin their fat loss before 10am.

The worst part?

They don´t even realize. They´re just doing what everyone does...

Here's the science-backed best morning routine for fat loss (bookmark this): 🧵

1. Eat eggs for breakfast every single day - High in protein
- Keep you full for hours
- Don´t spike and crash your blood sugar later like sugary cereal.

Eggs have all these benefits:

The US "diet industry" makes over $70 billion a year...

Yet Americans are fatter than ever.

Why? They sell you useless fad diets and supplements that don´t work.

Here are the only 8 diet rules you need for fat loss (bookmark this): 🧵

1. Eat 150g+ of protein a day Everyone just thinks about protein for muscle but it´s actually the best macro for fat loss.

It keeps you full for hours and burns a lot of calories just to digest it.

It´s the ONLY macro you need to track.

Here´s an example of how to easily get 150g+ of protein in a day:

They lied to you.

These 6 “unhealthy” foods are actually the most nutritious foods on the planet: 🧵

1. Eggs. Myth: Eggs just raise cholesterol and clog your arteries.

Truth: The fats and cholesterol in eggs help you produce vital hormones like testosterone.

Eggs are one of the best sources of protein and they´ll full of vitamins and minerals.

At age 16, I had a herniated disc and terrible back pain.

The advice they give you to "rest" just leaves your back pain worse and you stuck on pain meds.

But now in my 30s, I´m pain free.

Here are my top 5 exercises to fix back pain (bookmark this): 🧵 1. 45 Degree Back Extensions

These have been key for strengthening my glutes and erectors to improve my spinal stability.

Start with bodyweight and 2-3 sets of 10-15 reps.

Then once that´s too easy, begin holding a very light barbell.

Apply progressive overload over time.

The fitness industry made you think that healthy eating is boring.

B.S.

Here are my 10 favorite low-calorie and high-protein recipes that are tasty as hell and will get you lean as f*ck: 🧵

(Bookmark these for later)

1. Cheeseburgers Low-Calorie Cheeseburgers:

- Thin buns
- 6-8oz 96% lean ground beef
- Add veggies for topping
- Low-fat cheese
- Low-calorie ketchup, mustard, or other condiment of your choice

500-600 calories, 48-62g protein.

Everyone over 40 blames aging for their belly fat.

But it´s not your age... it´s years of poor choices and bad fitness advice.

Losing belly fat is easier than you think.

Here are 11 simple tips to burn stubborn belly fat (bookmark this): 🧵

1. Get more sunlight Sunlight:

- Boosts thyroid
- Increases testosterone
- Enhances mitochondria
- Makes your body produce Vitamin D

Which all help you burn fat.

It even helps regulate your cortisol patterns and sleep better.

You‘ve been lied to.

Big Pharma told you fat clogs your arteries and to have "heart healthy" carbs instead.

Now 40% of Americans are obese and 1 in 3 of them die of heart disease.

Here are the real 15 healthiest foods on the planet (bookmark this): 🧵

1. Steak Steak is extremely nutritious, especially for your metabolism and hormones.

It even contains nutrients completely absent in plant foods like:

- EPA
- DHA
- Taurine
- Creatine
- Vitamin A
- Carnosine
- Heme Iron
- Vitamin D3
- Vitamin K2
- Cholesterol
- Vitamin B12.

The most dangerous condition your doctor completely ignores:

Sarcopenia.

You´re losing 40% of your muscle as you age, increasing your risk of:

- Diabetes
- Dementia
- Early death.

Here´s a dead-simple workout routine to keep your muscle at any age (bookmark this): Sarcopenia (muscle loss) occurs at a rate of 1-2% per year after age 30.

Weightlifting is the best way to reverse it, yet the majority of people don't lift.

This thread will cover 2 beginner full-body workouts that will help you start your lifting journey.

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

Here is a full body workout that checks all the boxes for getting in shape.

(videos included, bookmark for your workouts)

1. Incline bicep curl Muscles worked: Biceps

Form tips:

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

- extend elbow to full stretch position (no half reps)

Listen to video below for more:

If I magically woke up with an extra 20+ lbs of fat & my goal was to become unrecognizable ASAP, here's exactly what I'd do: 1. Creatine monohydrate. 5 grams/day to start, experiment with 10g/day after a few weeks. Find the dose that brings you the most benefit. No, it won’t make your hair fall out or hurt your kidneys. It will help you build muscle and strength.

I’ve lifted for over 15 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

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:

If I had magically woke up with a big belly today & my goal was to become unrecognizable by 2026, 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)

"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

In 6 months you could look in the mirror & see yourself:

- 20-50lbs down
- with a slimmer waist
- & more muscle definition.

Here are the 9 things I'd do to make it happen: (Bookmark if you’re ready to transform) 1. I'd cut out booze. It kills your energy, sleep, hormones, & contains empty calories.

If I did decide to drink I’d apply the tips in the video below to keep fat loss rolling: