"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.

Harsh truth:

No matter how much cardio you do, you likely 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 journey 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:

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.