I’ve been training for 8+ years and coaching clients for almost 3.

If I were to start my fitness journey tommorow, here are the 7 things I’d focus on to make 3x faster progress:

1. Protein percentage of each meal I’d aim to eat 0.8-1.2 grams of protein per pound of bodyweight.

Protein is key for building muscle, regulating your appetite and recovery.

And the easiest way to hit your protein targets is to make sure every meal you have is atleast 50% protein.

Mihir lost 18 pounds while building muscle and working 70+ hours a week.

Not a single calorie was counted.

And he barely cooked.

Here are 7 things that helped him drop fat effortlessly: 1. He ate 2 meals a day + 1 protein shake.

Both meals were protein dominant.

He would usually order in Uber eats and got double protein whenever possible.

10 habits that will make you healthier than 94% of your peers:

1. Having sex 3+ times a week. Research shows that that sexually active adults have:

Lower blood pressure
Better heart health
Healthier hormone profiles
Higher quality sleep

Have more sex.

Do you feel tired 24/7?

Having high energy is a combination of habits, testosterone, nutrition, sleep and a couple other factors.

Implement these 17 tips to double your energy levels in 4 weeks or less:

1. Replace the booze with purpose Booze gives you temporary confidence.

Even if you have no reason to feel happy…

Couple drinks in and you feel like the man.

This is dangerous because there is less of a reason for you to chase excellence.

“Eating healthy is so boring man”

Nah.

You just been following fitness dorks who count calories and meal prep.

Here are 4 “cheat meals” turned healthy + the frameworks needed to turn your favorite meals into fat loss meals 🔥

(Bookmark this master thread) If you think eating healthy consists of counting calories, eating salads and dry chicken…

I apologize on behalf of all fitness dorks who led you to beleive that eating healthy had to suck.

I’m here to prove that you can get jacked eating like a king 👑

Proof ⬇️

Are your titties bigger than your girls?

Read this to transform your saggy man boobs to rock hard pecs.

(Bookmark this thread) Having man boobs is instantly telling everyone you meet that:

You don’t respect yourself
You have no self control
You have low testosterone

You literally have saggy tits bro…

This is not okay.

If you want to get lean for the summer, here the top 6 things to focus on:

(Complete fat loss guide) My average client loses 5+ pounds a month.

Without counting calories.

Without hour long workouts.

Without doing intense cardio.

Here are the main 6 key things we focus on to get results without being overwhelmed:

Meet Isaac, he gained 20+ pounds of muscle in 14 months

While working 60+ hours a week.

Here is a condensed version of the plan he followed ⬇️

(He didn’t even have access to a gym) Isaac always had a fast metabolism.

He struggled to build muscle for years.

He tried eating 6 clean meals a day, but that just made him sick of food.

He tried eating a bunch of junk food, and he just got skinny fat.

Your back is arguably the most important muscle to train.

It’s key for:

1) posture
2) minimizing risk of injury
3) developing a well rounded physique

Try this 30 minute back and bicep workout 1-2x a week and thank me in 3 months.

(Bookmark this for your next workout) Before we get started, we are going to do a slight warm up.

Do 2 minutes of low intensity cardio to get the blood flowing.

Options:

A) incline treadmill walk
B) jog in place
C) jump rope

The do some big and small arm circles and leg swings.

Warm up ✅

“I don’t want to track calories to lose fat”

What if I told you, you don’t have to.

Implement these 9 strategies to lose fat without counting a single calorie:

1. Eat your favourite foods. Giving up on your favorite foods is an easy way to hate your diet and quit eventually.

Either moderate your favorite foods:

E.g small ice cream after hitting protein intake

Side of french fries but only eat half of them + finish protein first.

The number 1 key to losing fat AND keeping it off is hunger regulation.

If you can manage and minimise your cravings, losing fat will be effortless.

Follow these 8 strategies to kill your cravings for good:

(Bookmark this thread) 1) Be one step ahead of your cravings:

Cravings and hunger are similar but different:

Cravings = wants a certain taste e.g sweet, savoury

Hunger = wants food, not picky about specific taste

Haroon lost 18+ pounds in 3 months without giving up his favourite foods.

He works 60+ hours a week and spends time with his family daily.

How did he do it?

By following the 10 commandments of sustainable fat loss:

1) Limit yourself to 4 drinks a week. The problem with drinking is:

1. You consume excess “empty” calories

2. You’ll probably eat a ton of junk food when you’re drunk

3. It messes up your sleep

4. It lowers testosterone

5. Your next workout will suffer

Don’t have the time to cook high protein healthy meals?

Always on the go?

Lucky for you, here are 15 high protein meals + snacks that take less than 10 minutes to make:

And 8 high protein dishes when you’re ordering in or eating out:

(Bookmark this thread) There’s a ton of reasons why people struggle with eating healthy.

The main challenges I’ve seen are:

1) A lack of time to plan/cook/do dishes

2) Getting bored of eating the same foods over and over

3) Traveling

4)Don’t know how to cook

Eat burgers while losing fat:

(Mini thread) 1. Ditch the oily fries, eat a salad, veg or have some baked potatoes instead

2. Have 1 burger with 2 patties = extra protein

3. Have a sparkling water or Diet Coke as a Bev

17 workout techniques you can use to build muscle with just 1 hour in the gym a week:

1. Do 2x 30 minute full body workouts a week.

This allows for maximum frequency, recovery and intensity. 2. Superset antagonistic muscle groups using the same equipment.

E.g superset incline dumbell bench press with chest supported dumbell rows.

3. Create your own workout playlist that hypes you up.

Press shuffle and put your phone on airplane mode.

No distractions.

Being overweight puts stress on your heart, joints and relationships.

Here are 25 tips to help you get to a healthy weight and stay their for good:

1. Dont try a diet that you cant see yourself doing for the rest of your life e.g counting calories 2. Don’t give up alcohol, just drink 2-4 rum and Diet Cokes a week.

3. Baked potatoes are way more filling than pasta, rice or bread.

Don’t give up carbs, just choose the right ones.

4. Date a girl who likes to cook (and clean)

“I don’t want to count calories to lose weight”

Lucky for you, you don’t have to.

If you want to get lean for the summer without counting a single calorie, read this: Seems like every coach on here has a very interesting nutrition plan:

1. Count calories
2. Keep dropping them until client loses weight
3. Encourage them to keep counting calories

Meet Swaroop.

A software engineer at Apple who struggled with weight loss for years…

Here’s how I helped Swaroop lose 18+ pounds in 3 months while building muscle:

(In just 3 hours of work a week) Swaroop has wanted to lose weight for years and although he saw some success…

He was never able to break though his plateau and find a sustainable approach that works for him.

His main challenges were working long hours and being vegeterian (at least he ate eggs)

29 sentences that will help you lose 18+ pounds of fat and double your energy levels before the summer:

(Without tracking calories)

1. Stop hanging out with fat people. 2. Black coffee and sparkling water are the best appetite suppressants.

3. Not all fruits are made equal, watermelon and berries > bananas for fat loss.

The number 1 🔑 to sustainable fat loss?

Hunger regulation.

If you can control your hunger levels, a day in a calorie deficit will be more satisfying than a cheat day.

These 7 strategies will help you crush your cravings for good: 1. Be one step ahead of your cravings:

Cravings and hunger are similar but different:

Cravings = wants a certain taste e.g sweet, savoury

Hunger = wants food, not picky about what taste

6 stupid simple strategies that will help you lose 12 pounds of fat before 2023 starts:

(without tracking calories) 1. Have a super high protein breakfast every single day.

Examples include:

5 eggs + a protein shake
5 eggs + turkey bacon/ham
5 eggs + steak