Can't get lean?

I promise it's your diet.

After 8 years training and coaching as a professional athlete, here are 27 nutrition tips I wish I knew when I first started:

=Thread=

1. Carbs don't make you fat. 2. Nutrition is the key to lose fat (not cardio)

1lb Fat loss per week = a 500 caloric deficit/day over 7 days.

⚬ To burn 500 calories on the treadmill = 1 hour
⚬ To not eat that 500-calorie donut = 5 seconds

Understand nutrition and you'll never worry about fat loss again.

After 8 years training and coaching as a Professional Athlete, here is every piece of fat loss advice I could come up with:

1. Stop drinking alcohol. Alcohol kills your metabolism, messes up hormones, increases hunger, and wrecks sleep. Minimize where possible to maximize results.

2. Discipline is the most overlooked asset for crushing your health and fitness goals. Learn to prioritize long term goals over short term gratification.

The most undertrained bodypart on the planet...

Core.

It's your key to:

→ Better Posture
→ Reduced Back Pain
→ Long Term Holistic Health

Here are 4 simple exercises you can do at home to strengthen your core:

(Videos of each inlcluded) 1. Russian Twists:

My all time favourite.

Cues:

• Sit on the floor, knees bent and feet flat.
• Lean back slightly to engage core.
• Keep back straight.
• Keep core engaged throughout.
• Rotate torso to one side, bringing arms (or weight) to the side of hip.

Progressions:

Beginner - No weight and legs on ground
Intermediate - Feet off the ground
Advanced: Use a weight

I've spent over 2000 hours in the gym over the last 8 years as a Professional Athlete.

Here are 41 Training Tips I wish I knew when I first started.

🧵

1. Use the gym to build muscle and nutrition to drop fat. For best results, ensure every part of your training is optimized toward this.
Too many people confuse the two and get mediocre results.

2. Stop 'winging it'. With no plan, you will spin your wheels and waste months or years with little to no progress.

After 8 years Training as a Professional Athlete, here is every fitness tip I could come up with:

= Thread =

1. Take 5gms of creatine daily Creatine is the best supplement on the planet, safe, and well researched. Everyone should take it.

2. Use Nutrition as my key lever for fat loss.

To lose 1lb/week you need a 3500 deficit total over 7 days.

To do that:
→ 7 hours of cardio OR..
→ 5 minutes of controlled eating.

Easy choice.

The silent killer that begins at just 30.

Muscle loss.

Do nothing and it guarantees:

→ Frailty
→ Strength loss
→ A shorter and lower quality life

But there is a simple solution:

Here is the 5-Step Playbook we used to stop muscle loss in its tracks: Most ignore this, until it's too late.

Age-related muscle loss (sarcopenia), is part of aging.

Once you're 30, you lose 5% of your muscle tissue each decade.

That's 30% of by the time you're 60.

This is a massive indicator for lower quality life.

But you can change that...

Can't get to the gym?

You can get lean and strong at home.

Here are my Top 5 Body Weight exercises you can use to hit every muscle group at home:

(Videos of each included)

= Thread =

1. Push Ups Push ups:

Muscles targeted:

⚬ Chest
⚬ Delts
⚬ Triceps

Tips:

⚬ Shoulder width hand position
⚬ Slow eccentric (avoid momentum)
⚬ Lower until sternum hits the ground
⚬ Explode back to the top and repeat

(Start with knees if full reps are too much)

The media's latest lie...

'These foods are poison'.

But they're actually superfoods.

Here are 9 you should be eating daily:

1. Coconut oil. Media Myth:

Coconut oil’s saturated fat clogs arteries and should be banned.

Reality:

Boosts brain power with MCTs, Fights fat with healthy fats, Kills bacteria like a boss.

A great option.

Can't get lean?

I promise it's your diet.

After 8 years training and coaching as a professional athlete, here are 27 nutrition tips I wish I knew when I first started:

=Thread=

1. Carbs don't make you fat. 2. Nutrition is the key to lose fat (not cardio)

1lb Fat loss per week = a 500 caloric deficit/day over 7 days.

⚬ To burn 500 calories on the treadmill = 1 hour
⚬ To not eat that 500-calorie donut = 5 seconds

Understand nutrition and you'll never worry about fat loss again.

Pull Up Strength is an indicator for health and longevity.

But most people can't even do one.

Let's change that.

Here's the simple process I used to go from zero to pumping out weighted pulls ups:

= Thread = Pull Ups are a fantastic bodyweight exercise

Being able to do these is a show of strength, health and longevity...

But also they also develop your lats, traps, delts, and biceps.

But most can't even do one pull-up

Never fear. ⬇️⬇️⬇️

After 8 years training and coaching as a Professional Athlete, here is every piece of fat loss advice I could come up with:

1. Stop drinking alcohol. Alcohol kills your metabolism, messes up hormones, increases hunger, and wrecks sleep. Minimize where possible to maximize results.

2. Discipline is the most overlooked asset for crushing your health and fitness goals. Learn to prioritize long term goals over short term gratification.

Imagine yourself 25lbs lighter before summer:

→ Energetic
→ Confident
→ Healthy

Here are the workouts, meal plan, grocery list, and daily routine you can use to do it: 1. Simple 3x/Week Workout Plan:

The key to this workout plan:

→ Simple
→ Repeatable
→ Time efficient

Each workout includes a Leg, Push, and Pull movement.

You'll hit each muscle group 2x/week and be out of the gym in 40 minutes.

Track and increase reps + weight over time.

If I wanted to drop 20lbs before summer, these are the 7 simple things I would do everyday: 1. Drink 500ml water when I first wake up:

Always step one after 7-8 hours of fasting (sleep)

▫️ Rehydrates your body after 7-8 hours of no fluids
▫️ Kickstarts your metabolism and digestion
▫️ Boosts energy and focus

Hydration is the easiest win for your morning routine.

After 8 years Training as a Professional Athlete, here is every fitness tip I could come up with:

= Thread =

1. Take 5gms of creatine daily Creatine is the best supplement on the planet, safe, and well researched. Everyone should take it.

2. Use Nutrition as my key lever for fat loss.

To lose 1lb/week you need a 3500 deficit total over 7 days.

To do that:
→ 7 hours of cardio OR..
→ 5 minutes of controlled eating.

Easy choice.

Can't get to the gym?

You can get lean and strong at home with no equipment.

Here are my Top 5 Body Weight exercises you can use to hit every muscle group at home:

(Videos of each included)

= Thread =

1. Push Ups Push ups:

Muscles targeted:

⚬ Chest
⚬ Delts
⚬ Triceps

Tips:

⚬ Shoulder width hand position
⚬ Slow eccentric (avoid momentum)
⚬ Lower until sternum hits the ground
⚬ Explode back to the top and repeat

(Start with knees if full reps are too much)

If you're serious about getting in shape in 2025, you need to be lifting weights.

But don't waste years trying to figure out what works.

I've been training for the last 7 years as a Professional Athlete.

Here's my top 5 exercise for getting in shape and improving your health:

= Thread =

1. Pull Ups 1. Pull-Ups:

The OG of upper-body strength.

Back, biceps, and core all get a workout.

If you're not hitting pull-ups yet, 2025 is the year to level up start with eccentics and/or lat pull down variations.

(See my pinned thread if you can't do a pull-up yet).

Chronic back pain impacts up to 70% of people on the planet.

But fortunately there is a simple solution.

Core strength.

Here are my 4 go-to abodominal exercises to help bullet proof your back:

(Videos of each inlcluded)

= Thread = 1. Russian Twists:

My all time favourite.

Cues:

• Sit on the floor, knees bent and feet flat.
• Lean back slightly to engage core.
• Keep back straight.
• Keep core engaged throughout.
• Rotate torso to one side, bringing arms (or weight) to the side of hip.

Progressions:

Beginner - No weight and legs on ground
Intermediate - Feet off the ground
Advanced: Use a weight

Can’t do a single pull-up?

I used to be the same.

Now I can do 14 in a row.

If you follow this plan you will be pumping out pull-ups for fun in no time ⬇️⬇️⬇️

= Thread = Negative (eccentric) reps are a great way to build towards doing full body pull-ups.

We can use these to quickly:
⚬ Increase muscular strength
⚬ Increase mechanical tension (key driver for hypertrophy)
⚬ Increase load on the muscle
⚬ Decrease energy demands on the muscle