No amount of exercise will make up for a sh*t diet.

But most people don't know how simple eating to lose weight can be.

Here are 21 sentences that’ll make you healthier and leaner than 98% of the population: 1. Your plate should be 1/2 veggies, 1/4 protein, and 1/4 slow carbs.

2. Avoid ultra-processed foods at all costs.

3. The best protein sources are lean meats, fish, eggs, and greek yogurt.

If I woke up 30lbs overweight with a fat belly and love handles,

Below would be the meals, training and habits I’d use to get shredded in 90 days: Nutrition:

• 5g of creatine daily
• 3 meals per day
• 3-6 fruits + veggies a day
• 50g+ of protein per meal
• Eat at home 80% of the time

Too “busy” to eat get in shape?

Bullsh*t.
Excuses don’t burn calories.

Here’s the exact blueprint I’d use to drop 30 pounds of fat (without spending hours in the gym):

1. Lift weights 3x per week. That’s it. Gym bros will tell you to lift weights 5x per week.

But you don’t need to dedicate your life to the gym to lose fat.

2-3x per week is enough if you:

• Focus on compound exercises
• Use a full-body split
• Train to failure

Heart disease is the #1 killer.

But it’s insulin resistance that causes it, cancer, diabetes, and Alzheimer's.

Since your doctor won’t help you, here’s everything I know about reversing it:

(WITHOUT spending hours on a treadmill) So what is this “Insulin Resistance?”

Insulin is a hormone that works like a key, putting sugar into your cells.

With insulin resistance, the key doesn’t fit right.

The sugar can't get into your cells, so it builds up in the blood.

Cardio is a pain in the ass.

Sure, it’s good for your heart & lungs.
But it’s time-consuming and terrible for fat loss.

Here’s the exact system I’d use to drop 30 pounds of fat WITHOUT endless running: First — why avoid cardio?

• Excessive cardio can lead to muscle loss
• Increases hunger which can cause overeating
• You’re better off eating less calories than trying to burn them off on a treadmill

I’ve helped 200+ busy men lose 15-50 lbs of fat by doing this instead:

“I travel too much to get in shape”

BS.

You just need 20 minutes and your bodyweight.

Here’s a dead-simple routine to build strength, burn fat, and feel incredible (from anywhere): 1) Push-Up

Everyone knows this classic. Few maximize its potential.

The secret? Tempo:
→ 3 seconds down
→ 1-second pause at the bottom
→ Explosive up

Keep your body straight and elbows at 45°. Your chest and triceps will feel the burn.

50 years ago people were hot and healthy.

They didn’t fast, eat fad diets or have gym memberships.
They smoked, ate whatever they wanted, and stayed lean.

Fast forward to today: 75% of American adults are overweight.

Here’s what went wrong (and how you can fight back): The French eat butter, cheese, pastries, and drink wine daily.

Their obesity rate: 21%
Our obesity rate: 42%

Doesn’t seem right, does it?

Let’s look at what went wrong in the US:

Calorie counting is a pain in the ass.

Yes, it works.
But it’s annoying and time-consuming.

Here’s the exact blueprint I’d use to drop 30 lbs of stubborn fat (WITHOUT counting calories):

1. STOP eating 3 hours before bed Burning fat isn’t just about what you eat.
It’s about when.

That 3 hour time window before bed:

→ Improves digestion
→ Improves fat-burning overnight
→ Helps you wake up feeling lighter and more energized

No amount of exercise will make up for a sh*t diet.

But most people don’t know how simple eating to lose weight can be.

21 sentences to help you lose 10-15 pounds by 2025 (WITHOUT fad diets or endless cardio): 1. Avoid ultra-processed foods at all costs.

2. Your plate should be 1/2 veggies, 1/4 protein, and 1/4 slow carbs.

3. The best protein sources are lean meats, fish, eggs, and greek yogurt.

Sad truth about hardworking fathers:

They’ll spend 60+ hours/week working for their family but won’t get healthy for them.

Meanwhile 1/4 die from heart disease.

7 steps to prevent an early death even if you’re “too busy”: Heart disease is the #1 killer in America.

But it’s insulin resistance that causes it.

It also causes cancer, diabetes, obesity… the list goes on.

And most people don’t even know they have it.

“I need a gym membership to get in shape”

BS.

You just need 30 minutes and a kettlebell.

Here’s a simple AT-HOME routine to build muscle, burn fat, and prevent injuries (bookmark this for later): 1) Pushups

Everyone does these.
Almost everyone does them wrong.

The game-changer? Tempo:
→ 3 seconds down
→ 1 second pause at bottom
→ Explosive up

Keep elbows at 45°. Feel your chest light up.

The real American epidemic is visceral fat.

But most people don't know how dangerous this type of "belly fat" is...

It makes weight loss feel impossible, damages your organs, and leads to an early death.

How to eliminate your visceral fat (before it's too late): What is Visceral Fat?

It's not the soft fat you can see and pinch.
It's rock-hard fat wrapped around your organs.

This is why you see that hard, protruding "beer belly" that’s extremely hard to get rid of.

And it’s not like regular fat. It’s far worse…

One pattern I’ve noticed in all miserable men:

They don’t keep promises to themselves.

Do this to completely transform your body before Christmas, even if you “have no time:”

1. Stop relying on cardio to burn fat Cardio is great for your brain, heart & lung health.

But it's shitty for fat loss.

Always prioritize strength training + nutrition > cardio.

If I woke up tomorrow with 15+ lbs to lose by Christmas...

Here's the exact blueprint I'd use.

No crash diets. No Endless cardio.

Just a science-backed system that works in weeks.

1. Training - Just 3x per week: Day 1 - Full Body A:

• Neutral Grip Lat Pulldown 3x6-10
• Machine Shoulder Press 3x6-10
• Leg Extensions 3x8-12
• Leg Curls 3x8-12
• DB Bicep Curls 3x8-12
• Cable Tricep Pushdown 3x8-12

Harsh truth:

You'll NEVER get a 6-pack doing crunches.

What's the secret? Dropping that stubborn 15-20 pounds.

So if you want to finish 2024 with a chiseled core...

Start these 7 simple fat-shredding hacks today: 🧵

1. Skip cardio... Increase daily movement instead:

NEAT (Non-Exercise Activity Thermogenesis) burns up to 15% of your daily calories.

Standing burns 30% extra calories vs sitting.

10k steps = an extra 400 calories torched daily.

Combine this with lifting for ultimate results.

Harsh truth:

Your metabolism didn't slow at 30.

Modern life killed it.

That extra 20+ pounds? Research shows it wasn't age.

Here's what really happened (and 5 ways to fix it): A groundbreaking study just shattered everything we thought we knew about aging.

Scientists tracked 6,400 people's metabolism from birth to age 95.

What they discovered changed our current understanding of our metabolism.

I've cracked the code to losing 20+ pounds before Christmas:

• No endless cardio
• No crash diets
• No misery

So if you want to walk into the holidays in amazing shape...

Start these 9 fitness hacks today:

1. Walk (literally) Can't get 10K steps every day?

Start with 7K and add 1K a week.

You'll get there in no time.

Plus, it burns fat without killing your recovery or making you hungry.

The fitness industry is terrified of this guy:

• Holds a degree in biochemistry
• Reads 100+ studies per video
• Debunks BS (bro science) with real science

His mission? To make fake "fitness gurus" extinct.

Here’s his blueprint for taking them down: The fitness industry is a mess.

Magic pills claiming to melt fat.
Dangerous crash diets promising instant results.
Instagram models selling 30-day transformation plans.

One man decided he'd seen enough.

This is the single most powerful (and misunderstood) supplement.

It's dirt cheap, scientifically proven, and can transform your brain function.

Here's what 99% of people get wrong about it: "Creatine is just for bodybuilders"

Wrong. I actually convinced my grandma to take creatine.

Its benefits go far beyond the gym... It's been shown to improve cognitive function and memory and even help with depression.

It's not just to make your muscles look bigger.

The most powerful pill in the world:

Walking.

A daily 20-minute walk can cut your risk of early death by 30%.

Here's why walking is the closest thing we have to a miracle drug:
Hitting more steps will *immediately* improve your health.

The best part?

It's way less boring (and difficult) than running. And you won't feel ravenous afterward.

Unlike intense cardio that makes you want to eat everything in sight...

Look at this guy.

He's a personal trainer who got fat on purpose.

His goal? To prove anyone can lose weight.

Here's the exact 6-month plan he used to get back in shape: Drew Manning started as a jacked personal trainer.

But he's an empathetic guy and realized he couldn't relate to his struggling clients.

So he did the unthinkable: he gained 75lbs on purpose.

This is him at his peak weight gain 📹