I was a whale at 30 (picture on the left).

I lost 85 pounds and I've maintained it and continuously improved my physique every year since then.

I'm 44 now, and the guy on the right.

Here's 18 facts I've learned about fat loss that will help you: 1. It's your fault you're overweight.

Nobody is forcing you to overeat and not exercise.

That may sting, but the faster you realize it and accept it, the faster you will start to make positive changes in your life.

I've been there...

There's millions of "skinny fat" dudes out there.

Desk jobs and inactivity have completely ruined the muscle mass and masculinity of loads of men.

Bookmark this plan if you're one of the millions suffering with this condition.

This is how you solve it:

1. STOP FASTING Yes you want to lean out if you're skinny fat. But fasting is the wrong way to do it. You need to build muscle asap.

Eat 3-4 times per day. Make sure you get 40g of protein every meal. Make sure it's animal protein. Chicken, pork, beef, fish, shellfish, lamb.

If I had to lose 40 pounds by the summer time, here is the exact, 13 step blueprint I would use to do it...

1. Stop drinking alcohol entirely - go straight edge until you are a full 40 pounds down (the best thing you can do for your fat loss + your health in general). 2. Get 7-8 hours of sleep per night - non negotiable.

3. Skip breakfast and drink water or coffee only (simple way to save calories)

4. Eat 2 meals per day, one at noon and one at 6-7 pm

After 13 years of hitting the gym 3+ times per week, here's every tip I could come up with.

1. Stop drinking alcohol.

There are zero benefits.

It kills fat loss, destroys muscle gain, and ruins your gut.

Avoid it at all costs. 2. Eat 50 g of protein for breakfast.
3. Take body measurements every week.
4. Weigh yourself daily.
5. Take your average scale weight each week.
6. 10 g of creatine every morning.
7. If possible, get sunlight every morning, first thing.

If I magically woke up with a huge gut & my goal was to become unrecognizable by the fall, here's exactly what I would do: 1. Never eat a meal without 50 g of protein. Protein is your ally when dieting. Without it, you will be extremely hungry. You will lose muscle. You won't recover from your workouts, or be satisfied. Aim for your goal weight (in lbs) per day.

If you follow these 20 tips for 30 days, you'd easily lose 2 inches or more across your belly, and reduce your visceral fat.

1. Take your bodyweight (in pounds) and multiply it by 10. Eat that many calories every day. Track them diligently. Give it 2 weeks. You'll lose weight 2. Stop drinking alcohol 3-4 nights per week and limit your booze to 2 drinks total every 7 days.

3. Make protein the cornerstone of every meal. Add a few, healthy carbs if you have trained that day.

4. Get more sleep; a lack of sleep raises cortisol and makes you hungry.

You DON'T need to be a fancy chef to make healthy meals that will flatten your belly.

Here are 3 options for breakfast, lunch, and dinner that will shrink your gut quicker than you can say "Emeril"...

(Bookmark this thread + keep reading) Breakfast:

1. Chicken + eggs scramble

- 6 ounces chicken breast
- 3 eggs
- hot sauce

2. Protein smoothie

- 2 scoops whey (or 1 scoop whey and Greek yogurt)
- unsweetened almond milk
- 1 serving fruit

3. Tacos

- 3 eggs
- 4 strips turkey bacon
- low carb tortilla
- hot sauce

If I magically woke up with a huge gut & my goal was to become unrecognizable by June 2025, here's exactly what I would do: 1. Never eat a meal without 50 g of protein. Protein is your ally when dieting. Without it, you will be extremely hungry. You will lose muscle. You won't recover from your workouts, or be satisfied. Aim for your goal weight (in lbs) per day.

THE 10 FAT LOSS COMMANDMENTS

From on high, these 10 Fat Loss Commandments are indisputable.

While you can lose fat without them, the odds of doing so, and keeping it off permanently are slim. These are not quick fixes, nor are they shortcuts.

If you're looking to lose 20 pounds in 2 weeks, just to regain it all in a weekend, these Commandments are not for you.

If you are looking to develop the skills and correct approach to lose the weight and keep it off for the rest of your life, these 10 Commandments are your new Guiding Light.

If I had to lose 40 pounds by the summer time, here is the exact, 13 step blueprint I would use to do it...

1. Stop drinking alcohol entirely - go straight edge until you are a full 40 pounds down (the best thing you can do for your fat loss + your health in general). 2. Get 7-8 hours of sleep per night - non negotiable.

3. Skip breakfast and drink water or coffee only (simple way to save calories)

4. Eat 2 meals per day, one at noon and one at 6-7 pm

If I was the guy on the left, and I wanted to transform into the guy on the right and I had ONE year to do it, here's 14 things I would do to make it happen: 1. Start eating 225 grams of protein per day.

That's my goal weight in pounds. Protein reduces hunger, builds muscle, and boosts your metabolism. Eat animal protein, dairy, and whey shakes. No excuses. You will build muscle and recover from workouts quickly.

I spent 13 years in the gym losing 85 pounds and building my dream body.

This is all you need to know in 33 bulletpoints.

1. If you get drunk every weekend, you won't get into great shape.

Make a short term sacrifice for a long term gain and cut out the booze. 2. Train your legs harder
3. Stop skipping workouts "just because"
4. 1 g/protein per pound of bodyweight EVERY DAY
5. Skip breakfast if you're trying to lose fat
6. EAT BREAKFAST if you're trying to gain muscle
7. Rice and potatoes are anabolic

Welp, it happened. My oldest daughter has her first boyfriend.

He’s a good kid. When he met me he shook my hand, looked me in the eyes and called me “Mr. Helmes”.

My daughter told me he’s also terrified of me.

I asked her why and she said, “because you’re enormous and you have a lot of muscle”.

I just smiled and said “Good”.

Girl Dads out there, this is why we lift. 💪 It’s worth noting I didn’t do anything to make him scared of me. Other than exist. I was perfectly cordial to him.

That “hurrr durrr I own guns” rhetoric is for dorks who have no physical presence.

Lift weights and be in shape and you don’t have to say shit.

10 Foods that have a Ridiculously small serving size and you're nearly guaranteed to overeat.

It's wise to avoid these foods...

I'll give you 2 metrics - the serving size and the "me" size...

Chips

Serving: 1 ounce (160 calories)
Me size: 7 ounces (1,120 calories) Mixed Nuts

Not sure who needs to hear this but nuts are not a "health food", that's a psy-op

Serving size: 28 grams (170 calories)
Me size: 128 grams (770 calories)

If you follow these 20 tips for 30 days, you'd easily lose 2 inches or more across your belly, and reduce your visceral fat.

1. Take your bodyweight (in pounds) and multiply it by 10. Eat that many calories every day. Track them diligently. Give it 2 weeks. You'll lose weight 2. Stop drinking alcohol 3-4 nights per week and limit your booze to 2 drinks total every 7 days.
3. Make protein the cornerstone of every meal. Add a few, healthy carbs if you have trained that day.
4. Get more sleep; a lack of sleep raises cortisol and makes you hungry.

Reverse Pyramid Training is the FIRST program I did to build strength and athleticism.

It took me from 0 to a:

- 450 deadlift
- 335 squat
- 305 bench

Just 2 hours per week training in TOTAL.

I combined it with a solid diet and ended up with this physique (keep reading)... Some of our BEST all-time transformations started with Reverse Pyramid Training.

It's simple.
Straight forward.

And it gets you brutally strong - RAPIDLY.

This is exactly what Ryan did here to kickstart his gains.

It's also free for you here: anymanfitness.clickfunnels.com/rpt

21 things I wish I could tell the bloated guy on the left when I first started hitting the gym 15+ years ago...

1. Running isn't "leg day". Lifting weights is leg day. STOP BEING A P*SSY and lift with your legs... 2. Leg presses and Romanian Deadlifts will build your legs FAR better than barbell back squats and traditional deadlifts will.
3. You won't get a 6 pack from doing "abs".
4. Walking > running
5. Sweat or soreness don't equal results.
6. Train your back more and your chest less.

Reverse Pyramid Training is the FIRST program I did to build strength and athleticism.

It took me from 0 to a:

- 450 deadlift
- 335 squat
- 305 bench

Just 2 hours per week training in TOTAL.

I combined it with a solid diet and ended up with this physique (keep reading)... Some of our BEST all-time transformations started with Reverse Pyramid Training.

It's simple.
Straight forward.

And it gets you brutally strong - RAPIDLY.

This is exactly what Ryan did here to kickstart his gains.

It's also free for you here: anymanfitness.clickfunnels.com/rpt

If you're serious about finally losing your gut, here are 35 FACTS about losing fat...

1. You'll never lose the weight for good if you don't STOP your habit of getting drunk every Friday and Saturday night 2. Getting healthy is the best way to honor your loved ones
3. Dine out 1-2 times per week, max
4. Make your own meals at home
5. Never drink a liquid calorie
6. NOT snacking > eating a healthy snack
7. Pack your lunch for work and eat nothing else

Visceral fat (fat around your organs) puts you at risk for cancers, heart disease, and premature death.

Luckily, this is a solvable problem.

Use the 7 simple tips below to reduce your visceral fat and greatly improve your health

(Keep reading...) 1. Use heat therapy on a regular basis

Stress reduction is crucial to fat loss.

Lowering your cortisol will help you sleep better, reduce your hunger cravings, and will help you lose weight.

20 minutes in the sauna 4-5x/week is associated with longevity and improved health.

After 13 years in the gym, losing 85+ pounds, and maintaining it for a decade, here's everything you need to know

(#1 + 1a are far and away the most important).

1. Drinking booze is like losing fat on EXPERT MODE

1a. Eliminating booze is like losing fat on EASY MODE 2. Eat 50g minimum for breakfast each day
3. Zone 2 cardio should be done 5+ days per week
4. Do twice as many rows as pushes in your training
5. Don't eat low carb if you want to gain muscle
6. Don't fast if you want to gain muscle