If I woke up 30lbs overweight with a big belly

Below would be the grocery list, meals, workouts,and routine l'd use to get my body back in 90 days: GROCERY LIST:

- Eggs
- Carrots
- Low-carb tortillas
- Various hot sauces
- 3lbs chicken breast
- Big bag jasmine rice
- Whey protein powder
- 5lbs 93/7 ground beef
- Apples, pineapple, blueberries
- 4 tubs "Good Culture" cottage cheese
- Pint of ice cream (for sustainability)

I’m 23.

I wasted 10 years trying to build muscle with exercises that were keeping me small.

Then I learned the truth.

Here’s 7 dead-simple exercises that ACTUALLY build muscle:
I spent 10 years doing:

Olympic lifts, KB swings, and CrossFit workouts.

I trained hard but was always skinny as a stick.

One of the key reasons was the exercises I was doing.

If I woke up 30lbs overweight with a big belly

Below would be the grocery list, meals, workouts,and routine l'd use to get my body back in 90 days: GROCERY LIST:

- Eggs
- Carrots
- Low-carb tortillas
- Various hot sauces
- 3lbs chicken breast
- Big bag jasmine rice
- Whey protein powder
- 5lbs 93/7 ground beef
- Apples, pineapple, blueberries
- 4 tubs "Good Culture" cottage cheese
- Pint of ice cream (for sustainability)

250g of protein and 3k calories a day for just $30 a week at Walmart:

(complete guide)
Eggs (Great Value, 12 large eggs)

Price: $2.47

2024 is almost over.

Got 30+lbs to lose?

Below is the grocery list, workouts, and routine you’re going to follow to lose it ASAP: - Fruit
- Steak
- Veggies
- White rice
- Lean beef
- Greek yogurt
- Whey protein
- Ground turkey
- Chicken breast
- Whole potatoes
- Cottage cheese
- Low calorie tortillas

I’ve been training & study nutrition for 7 years.

Below are the 24 tips I'd give to anyone needing to drop a significant amount of body fat:
1. Creatine. You should take it, your friends should take it, your parents should take it. It's great for strength, building muscle, and cognition. 5g/day forever.

200g of protein and 2k calories a day for just $30 a week at Walmart:

(complete guide)
1. 2L of Milk

Price: $2.00

If I woke up 30lbs overweight with a big belly

Below would be the grocery list, meals, workouts,and routine l'd use to get my body back in 90 days: GROCERY LIST:

- Eggs
- Carrots
- Low-carb tortillas
- Various hot sauces
- 3lbs chicken breast
- Big bag jasmine rice
- Whey protein powder
- 5lbs 93/7 ground beef
- Apples, pineapple, blueberries
- 4 tubs "Good Culture" cottage cheese
- Pint of ice cream (for sustainability)

200g of protein and 2k calories a day for just $30 a week at Aldi:

(complete guide)
1. 2L of Milk

Price: $1.93

After 6 years training and coaching here are the only 9 Exercises you need to get in the best shape of your life:

(Videos of each included)

1. Incline Dumbbell Curls - #1 Bicep Exercise on the Planet

=Thread= 2. Quads: Hack Squat

Arguably the best quad builder.

- Takes strain off the back
- Increased range of motion
- Prioritizes muscle failure over task failure
- Increased mechanical tension on the quads
- Better stimulus on the quads over back

*Pendulum squats are also elite

I’m 23.

I wasted 10 years trying to build muscle with exercises that were keeping me small.

Then I learned the truth.

Here’s 7 dead-simple exercises that ACTUALLY build muscle:

I spent 10 years doing:

Olympic lifts, KB swings, and CrossFit workouts.

I trained hard but was always skinny as a stick.

One of the key reasons was the exercises I was doing.

My 8 years of fitness knowledge and 5,000+ tweets combined into one thread:

1. Stop drinking alcohol. It f*cks your sleep, recovery, cognition, energy, mood, libido, cravings, and more. STOP. 2. Remember this: Diet for fat-loss, lift for muscle, cardio for heart health.
3. Higher cortisol levels (stress) cause your body to retain more water. Retaining more water = more of that "bloated" look.
4. Room-temp water is better for workouts than cold water

24 years on this planet. 8 years in the gym.

Here’s every fitness secret I’ve learned:

1. Eat fish a few times per week.

You’ll lose more fat, even if you eat the same number of calories. This is backed by research and personal experience.

2. Lift weights for your physique; do cardio for your brain.

3. When you're unsure about something, lean into brutal physical activity.

The acute stress dials down distractions so that making a decision, based on what truly matters, becomes a lot easier.

What I eat in a day to build muscle:

(complete guide)

1. Eggs with Avocado and Ham on Toast

- 2 Slices of whole grain
- 2 Eggs
- 1/2 Avocado
- 100 g Ham

Protein: 49 g
Carbs: 41 g
Fat: 18 g

I’ve been training & study nutrition for 7 years.

Below are the 24 tips I'd give to anyone needing to drop a significant amount of body fat:

1. Creatine. You should take it, your friends should take it, your parents should take it. It's great for strength, building muscle, and cognition. 5g/day forever.

The 9 meals I’d eat OVER, and OVER, and OVER if my goal was to lose belly fat:

Let's begin.

My Top 5 Exercises for POSTURE

Whether sitting too much or moving too little, people are becoming more bent over in how they stand & move

This kyphotic posture is a common but easily solved problem

These exercises will get you stronger, breathing deeper, and standing taller 1. Dead Hangs

Decompresses the entire spinal column, improves shoulder mobility, can often release lumbar and pelvic movement restrictions

This exercise is magic

If you do nothing else, do these every day, start with 30 seconds of hanging

Visceral fat is America's most deadly threat, and most people don’t even know what it is…

But it’s causing heart disease, diabetes, and numerous cancers behind the scenes.

A thread on losing your visceral fat (this might just save your life): What is "Visceral Fat"?

Visceral fat is the deep belly fat that surrounds your organs.

Unlike surface-level belly fat, it releases toxic chemicals and massive amounts of inflammation.

It's the hard "beer belly" that pushes out your belly.

If I woke up 30lbs overweight with a big belly

Below would be the grocery list, meals, workouts,and routine l'd use to get my body back in 90 days: GROCERY LIST:

- Eggs
- Carrots
- Low-carb tortillas
- Various hot sauces
- 3lbs chicken breast
- Big bag jasmine rice
- Whey protein powder
- 5lbs 93/7 ground beef
- Apples, pineapple, blueberries
- 4 tubs "Good Culture" cottage cheese
- Pint of ice cream (for sustainability)

200g of protein and 2k calories a day for just $30 a week at Aldi:

(complete guide)

1. 2L of Milk

Price: $1.93

What to eat whilst Bulking:

(complete guide)

BREAKFAST

- Protein porridge
- Eggs & feta bagel
- Bulking smoothie
- Peanut butter & yogurt
- Beef breakfast burrito
- Milk & granola bowl

(If you struggle eating early, have shakes)