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:

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

Harsh truth:

No matter how much you exercise, you won't get lean until you fix your diet.

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

Here are 9 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 and leptin sensitivity

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

It also shuts down fat loss as described here:

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.

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:

After 15 years in the gym, here's every fitness tip I could come up with:

(Bookmark this to get in the best shape of your life)

1. STOP trying to out run a poor 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.

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.

Everyone wants a 6 pack.

But 95% waste their time doing ineffective bodyweight ab exercises.

Here are 5 exercises that will actually make your abs pop: Your core should be trained just like any other muscle.

You should:

- train it 2x per week
- make your sets challenging
- train it with added resistance
- increase that resistance over time (progressive overload)

Apply the above to the 5 exercises below for optimal results:

If I had magically woke up with a big belly today & my goal was to flatten it ASAP, 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)

Every fat loss tip I could come up with after 14 years in the gym & 7 years of coaching:

(Bookmark this to get in the best shape of your life this summer)

1. STOP relying on cardio.
Trying to out cardio a poor diet is foolish.

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

It takes 30 minutes to burn 400 calories running.

This is why nutrition must be priority #1 for fat loss.

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

"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

If I woke up cursed with my abs becoming a gut, and I wanted to get lean again by summer, here's everything I'd do: 1. Cut down on alcohol. It's a killer to gut health, cognitive function, sleep, recovery, fat loss, and muscle building. 2-3 drinks/wk tops. Best to cut it completely.

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 bicep

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

Listen to video below for form cues:

I struggled with my eating for years.

The poor habits I built trying to “get big” when I was younger were hard to break.

But now I stay lean year round & have been coaching others for 7+ years.

If you want to drop 20+ lbs of fat & feel confident on the beach this summer, here's every tip I have: 1. Do cardio for your health but dont rely on it alone for fat loss. If you don't create a calorie deficit, all the cardio is meaningless. It takes 30 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.

I'm 31.

I’ve lifted for 14+ years.

If I could travel back in time, here are 21 fitness tips I’d give my 21 year old self:

1. Cardio is great for your heart but alone isn’t great for fat loss, you need to lift heavy & fix your diet.
2. A calorie deficit is how you lose fat. No deficit = no fat loss, it’s that simple.

3. You’ll never regret the “sacrifices” you make for your health. Giving up short term pleasures & embracing discomfort brings the ultimate rewards.