'Eat less and move more' is a lie.

The truth is you can get lean eating more food.

How?

You need to focus on High Volume to Caloric Ratio Foods.

Here are 5 of my favorites to help you eat more and stay lean:

= Thread = To torch fat you have to be in a caloric deficit.

Nutrition is the easiest way to do this.

'Yeah, but I don't want to starve myself'.

You don't have to.

The key is knowing the right foods you can eat more of to get lean and stay full.

Here are 5 of my all-time favorites...

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)

After 8 years Training and Coaching, 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.

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..
→ 30 seconds not eating crap

Easy choice.

If all I had was a set of dumbbells and a bench, these are the 7 Exercises I would use to get in the best shape of my life:

(Videos of each included) 1. Goblet Squat:

Target: Quads

A great lower-body builder (+ core)

▫️ Control the descent (slow eccentrics)
▫️ Keep chest tall, elbows in
▫️ Full range—hips below parallel, strong drive up
▫️ Push through your heels, not your toes

I've spent over 2000 hours in the gym over the last 8 years.

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.

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. ⬇️⬇️⬇️

Think you're in shape?

Prove it.

Here are 7 Simple Fitness Tests everyone should be able to do: 1. 20 Full Push Ups:

Upper body strength/edurance.

Perform max reps with good form

Benchmarks:

Males:
• 20-39 yrs: 40+ (excellent), 25-39 (good), 15-24 (average)
• 40-59 yrs: 30+ (excellent), 15-29 (good), 10-14 (average)
• 60+ yrs: 20+ (excellent), 10-19 (good), 5-9 (average)

Females:
• 20-39 yrs: 30+ (excellent), 15-24 (good), 10-14 (average)
• 40-59 yrs: 20+ (excellent), 10-19 (good), 5-9 (average)
• 60+ yrs: 15+ (excellent), 5-12 (good), 2-4 (average)

Here's 21 fat loss mistakes you must avoid to get lean:

=Thread=

1. Using cardio instead of nutrition to lose fat. 2. Use Cardio as the key lever to get lean. You'll spin your wheels. Nutrition is always the primary answer for fat loss.

3. Changing the way you train. Training is to stimulate new muscle tissue and strength, NOT to lose fat. Why would you change this when leaning down? Avoid.

Can't get lean?

I promise it's your diet.

After 8 years training and coaching, 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, 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.

95% of people who lose weight gain it all back.

But the other 5% know a secret.

It’s not diet or exercise—it’s a hidden brain hack.

Meet the Anterior Midcingulate Cortex (aMCC): your willpower’s command center.

Here’s how to train it and make discipline stick forever: Without willpower and discipline you will never succeed long term.

It is a MUST if you want lifelong health and fitness success.

It starts with training your brain’s anterior midcingulate cortex (aMCC)—the seat of resilience.

Here’s how to build it like a muscle:

If I was starting from scratch and wanted to make 2025 the year I got in the best shape of my life, this is everything I would do:

= Thread =

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.

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. ⬇️⬇️⬇️

Are you sitting for more than 5 hours a day?

It could be taking years off your life.

The key?

A stronger core.

Here are 5 Simple Exercises I do at home to strengthen my core, support my lower back, and optimize my health:

(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

Think you're in shape?

Prove it.

Here are 7 Simple Fitness Tests everyone should be able to do: 1. 20 Full Push Ups:

Upper body strength/edurance.

Perform max reps with good form

Benchmarks:

Males:
• 20-39 yrs: 40+ (excellent), 25-39 (good), 15-24 (average)
• 40-59 yrs: 30+ (excellent), 15-29 (good), 10-14 (average)
• 60+ yrs: 20+ (excellent), 10-19 (good), 5-9 (average)

Females:
• 20-39 yrs: 30+ (excellent), 15-24 (good), 10-14 (average)
• 40-59 yrs: 20+ (excellent), 10-19 (good), 5-9 (average)
• 60+ yrs: 15+ (excellent), 5-12 (good), 2-4 (average)

The only 5 exercises you'll ever need to get in the best shape of your life:

(Videos of each included) 1. Pull-Ups:

The OG of upper-body strength.

Back, biceps, and core all get a workout.

Alternatives:

⚬ Lat Pull Downs
⚬ Dumbbell Pullovers
⚬ Assisted Machine Pull Ups

If all I had was a set of dumbbells and a bench, these are the 7 Exercises I would use to get in the best shape of my life:

(Videos of each included) 1. Goblet Squat:

Target: Quads

A great lower-body builder (+ core)

▫️ Control the descent (slow eccentrics)
▫️ Keep chest tall, elbows in
▫️ Full range—hips below parallel, strong drive up
▫️ Push through your heels, not your toes

Wondering how long you'll live?

Let's test it.

Here are 3 Simple Longevity Fitness Tests you can do now (and how to improve them): 1. VO2 Max (Cardiovascular fitness):

VO2 Max measures oxygen use during intense exercise, showing heart-lung efficiency.

Higher levels cut heart disease & mortality risk and boost longevity.

Aim for above-average (e.g., 35-45 mL/kg/min for middle-aged adults)

The Push Up is the most popular exercise on the planet.

→ No equipment
→ Upper Body Strength
→ Can be done anywhere

But most people struggle to do them.

Here is a simple push up progression workout anyone can use to build upper body strength at home: When you think body weight exercises you think one thing...

Push ups.

They tick all the boxes.

✅ Upper body strength
✅ No equipment
✅ Can be done anywhere

You can use them no matter your strength or experience level.

Here is a simple push up progression anyone can do:

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..
→ 30 seconds not eating crap

Easy choice.