Ryan Fischer
@ryanpfisch
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Building a community of people who are built different | Over 200,000 transformations since 2014.
Newport Beach, CA
Joined August 2019
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Here’s a crazy stat: Only 1 in 25,000
men over 35 have a visible six-pack.
That’s just 40 out of 1 million.
In a city like Austin, Texas, that means
only 40 men with abs.
Now picture New York City with 8.5
million people — only 340 men would
have abs.
Let that sink in.
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I’m going to sum up everything you need to know about nutrition in three words...
“Eat with purpose”
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Experts At the (CPOC) say a healthy diet will reduce the risk of becoming severely ill with COVID-19.
They say people should exercise, have alcohol-free days, and quit smoking.
Yet, my gym almost got a $30k fine for being open, McDonalds is open, and alcohol is everywhere.
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Health Goals for 2020
1.) Only eat foods that make you shredded.
2.) ALWAYS take the stairs bc it makes you shredded.
3.) Only drink alcohol if you’re gunna get laid.
4.) Say fu*+ you to anyone who tries to deviate your goals.
That should help
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Do this workout 3 days per week to get in the best shape of your life:
Workout A:
Squat – 5 sets x 5 reps
Bench – 5 sets x 5 reps
Bent-Over Row – 5 sets x 5 reps
Workout B:
Squat – 5 sets x 5 reps
Overhead Press – 5 sets x 5 reps
Deadlift – 5 sets x 5 reps
Weekly
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Being considered “weird” by people who are victims of cultural conditioning is a compliment.
If I said “yes” to every opportunity to have a drink or eat something unhealthy, I wouldn’t be the same person I am right now.
Fu*k “them.” Stay strong 💪🏾
JOMO “Joy of missing out”
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7am - breakfast
7:42am - snack
8:05am - snack
9:00am - snack
10:00am - snack
11:11am - Jesus, I’m starving
Noon - Thank god it’s lunch time
2pm - snack
4pm - look in mirror with shirt off in disgust
5pm - dinner
7pm - snack
8pm - snack
10pm - snack
11pm - No food left
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Saturday night.
Bars are PACKED.
Beaches are PACKED.
Restaurants are PACKED.
Still against the law for gyms to be open....
Cool California, I’ll just go fuck myself 🙋🏻♂️
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It’s easy to leave the gym early
It’s easy to not workout on vacation
It’s easy to mess up on your diet
It’s HARD to accept what you see in the mirror
It’s HARD to accept that only you can change it
It’s doesn’t just get better by chance.
It gets better by change.
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It’s important to not panic and continue to workout and eat healthy.
Sitting home, eating canned food, and stressing is only making your immune system worse.
At some point, almost everyone will get sick. If you’re healthy and fit, you will recover FAST and be back in no time.
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Doing your job is basically a guarantee to stay where you’re at in life
Going above and beyond what you’re SUPPOSE to do is when your real life starts
If you want “opportunity” then you have to show people that you’re better than everyone else
Read that every fu*king day
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Most profound thing I’ve learned in 33 years of life:
You DO NOT have to be a doctor, a lawyer, or even a big time CEO to buy your dream house.
You just have to passionate AF about what you do.
So, how did “that guy” buy “that house?”
He did what he loved.
PASS IT ON...
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Reflecting on my single life...
I would say that for every year a man is single, they actually get 3 years closer their goals.
Not saying relationships are bad, but they typically slow the process.
It’s easy to settle on things. Being single keeps us hungry.
My opinion
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This one goes out to the people who wear belts for literally everything at the gym!
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People always have something snotty to say to someone eating healthy and working out.
No one EVER questions the opposite behavior.
It really makes me want to go up to an overweight person sometime and say, “hey, get your life together.” And just walk away...
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Everybody wants to be shredded, but nobody wants to take the stairs.
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Lift weights, eat well, do epic shit.
Adventure. Bleed passion. Never stop setting goals.
Never settle for being mediocre at anything. Be better. Everyday. At something (Physically, mentally, with food, at your job, or any other measure)
Grow, progress, or die...
LFG!
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A 10min. bodyweight circuit won’t get you the body of your dreams or abs.
Truths:
- Less calories = abs
- Heavy resistance = muscles
That influencer you follow did their real workout just before that video. They didn’t post it bc they bought it from someone else. 💁🏼♀️
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Dear ALL vegan films,
Sure, meat quality SUCKS these days, BUT do you really think that fruits & veggies are that much better?
There’s equally as much awful stuff going on with plants, fertilizers, and soil qualities.
We’re all fucked regardless. Eat what makes you happy.
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New car ❤️
1967 Ford Bronco. Fully restored. Color is metallic root-beer. I’ve been dreaming about this car for almost 10 years.
What’s your favorite old car?
Comment below 👇🏻
@velocityrestorations
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Biggest pet peeves right now:
1.) Workouts that look like tribal dances.
2.) Workouts that look like mating calls.
3.) Workouts that literally burn 7 calories.
4.) Workouts people market, that they would NEVER do.
Please open gyms back up soon. Losing brain cells on Instagram.
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When you have personal goals to change your body... It’s no longer eating because you’re hungry..
It’s what is “this” going to do for me.
What is the “purpose” of this food.
Will it make me closer to my goals?
Once you figure that out...
You will never be the same.
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How many people do you know who stay up late, eat like sh*t, and have the life you want? Prob not many...
Wake up early, eat well, and focus on your goals... Then, once you reach your goals...
You can stay up late, eat like sh*t, and do dumb sh*t.
Not before
Earn it
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No matter where you’re at, stay passionate.
Everything is a stepping stone to something greater.
Everything.
Your first job. Your dream job. The job that doesn’t pay. And the job that pays a ton.
It’s all temporary.
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But it’s really hard to find healthy food.
It’s really hard to find a life partner too. Does that mean you’re just going to marry an ugly person? Because it’s convenient? Ya, I just broke it down like that.
Deal with it.
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Doesn’t have enough $ saved to live for 2 months Incase something happens
But buys $5 lattes and eats out everyday
I’ll never understand these people
Great things don’t fall from the sky
Preparation + sacrifice meets opportunity
Luck is bullshit
Sacrifice if you want “luck”
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Eww, why are you eating that?
Because I only care about being fu*king shredded. Deal with it.
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“I never get results”
Because you eat like shit
“No, I eat good. Not perfect, but pretty good”
Trust me, you eat like shit
“No, I think it’s just my routine or my genetics”
No, it’s your shit diet...
Learn to measure.
Learn that food has purpose.
Learn HOW to eat.
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A big reason why people fail to achieve the results they want ⬇️
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The GRIND
I LOVE YOU for everything you’ve done for me. You’ve given me life. You’ve given me confidence. You’ve given me a reason to wake up everyday.
I appreciate you for NEVER being easy, letting me see the good in the bad, and never letting me settle.
In this for LIFE ❤️
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It doesn’t matter how many meals you eat per day.
1 or 7...
If you eat Maitenence calories, you’re going to maintain your weight.
If you eat in a surplus, you’re going to gain weight.
And if you eat less calories in total, you’re going to lose weight.
There is no magic #
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False:
“If you’re not making progress, just train harder.”
True:
“If you’re not making progress, you MIGHT need to train harder.” Or you might need to chill the fuck out and take some rest time.
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All of life’s challenges can be solved with an extra scoop of pre-workout.
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I don't know who needs to hear this, but..
If this is your coffee order, you don't like coffee.
You like milkshakes.
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I’ve always been annoyed by people who say they would love to eat a certain way but, They like pizza or ice cream...
Motherfucker, we all love that shit. And we all love masturbating. Doesn’t mean we’re going to run around with our dick in our hand eating ice cream all day.
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Weekend tips:
1.) If you’re going to drink, at least keep your carb intake low so your total cals don’t get out of hand
2.) Get laid. That way if you fucked up
#1
, it was still worth it
3.) Remember... I’m proud of you, even if you don’t get laid. Just keep your carbs low ;)
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If you can’t do fun shit, you’re probably not healthy.
You’re probably unhealthy because you don’t do fun shit.
Read that a few times...
It took me 33 years to realize exactly that ⬆️
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A day without coffee is like...
Just kidding, I have no idea...
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Run when you can, walk if you have to, crawl if you must...
Getting surgery tomorrow and I thought this quote was fitting.
Exciting to “run” again soon.
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Client: “Eating my bodyweight in protein is too hard”
Me: “But you have NO problem eating that amount in fats and carbs right? Of course not... And that’s why we are here...
Trust the process.
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You’re not hungry.
You’re either bored or dehydrated.
So... Get your face out of the damn fridge and drink a glass of water.
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It's funny how people spend years researching the side effects of creatine, but drink alcohol like it's a cure for immortality every weekend.
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Anything worth preparing for, is worth over preparing for
This has always brought me great success in my podcast + most life opportunities. There’s nothing more rewarding than showing someone how much you love what you do. It’s rare. You are rare. Prove it. Every chance you get
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A lot of people always ask about how to get through the holidays with healthy eating.
I think it’s pretty easy most of the time
Look at the people who are telling you to “live a little” and ask yourself if you want to “look like them.”
That should make things easier
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I’m in a good place right now...
Not emotionally...
I’m just at the gym 😉
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Acceptable times to drink alcohol when you’re trying to work on body goals ⬇️
1.) If there’s a chance you could get laid.
2.) Please refer back to number 1 because that’s literally the only acceptable time.
You’re welcome. Go get um tiger 🐅
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Eating food without knowing what’s in it, is like signing a contract without reading it.
The Macros on the label are like a basic handshake 🤝
But the Ingredients are the FINE PRINT.
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It’s a tough time for small business owners right now. However, it’s also an incredible time to dig deep and create and grow in other ways. Help others. And find more passion in what you do than you ever thought possible. Bleed for what you love my friends. Bleed all the blood ❤️
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Everybody wants to know what “the best book to read” is. For business, for fitness, or even for personal development.
I’m going to tell you..
Ready??
Here it comes..
MEET AS MANY PEOPLE as possible. NETWORK + LEARN. Nothing beats real work interaction. It’s also TIMELESS.
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I’m not really emotionally equipped to deal with people chewing with their mouth open.
Sitting here in whole foods deciding if I should kill myself or them. Jail actually sounds better than this noise.
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True story
When I was kid, my mom thought fruit snacks were healthy.
Funny right? BUT..
I bet many of you are probably making similar assumptions everyday.
It’s keto, it fine.. it’s Organic.. it’s made from Jesus material.. Etc..
Read MORE than covers.
Read everything
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It took me 33 years to realize that peeing while SEATED is a fucking game changer.
No more pissing on the floor in the middle of the night.
No more turning the light on.
No more splashes to clean up.
I mean shit... Why the hell did we ever stand in the first place?
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If you drink alcohol frequently you probably have...
1. Low quality sleep
2. Poor food choices (around that time)
3. Poor protein synthesis
4. Lower testosterone
5. Higher estrogen
6. Low Recovery
7. Low motivation to workout
But still think it isn’t affecting your goals 🤔
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Fasted cardio helps you burn fat is like saying a 100lb overweight person can just do sit-ups to see his/her abs.
The only thing you can do to see your damn abs is put down the fork.
If you can master this ancient technique, you may not have to do cardio either, just saying ;)
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No one has an issue hearing about limiting their fat or carb intake, but...
Ask them to lower their alcohol or sugar consumption...
And it’s fucking world war 3.
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Just FYI....
This is the SAME THING:
Option 1: Eating 2,000 calories in 4 meals throughout the day.
Option 2: Fasting until 4pm and then eating 2,000 calories in 1 meal.
You MUST understand food portions and macros or you will most likely NEVER make progress.
Period.
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There’s only one variable in training, nutrition, or life in general, that matters. It’s the key to everything you want to accomplish and everything you want to become.
It’s CONSISTENCY. And without it, nothing is going to work. Period.
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Getting energy from energy drinks is like shopping with a credit card. You get something you want NOW, but that doesn’t mean you won’t have to pay eventually. That bill will come.
Just stick to coffee in the morning hours and it’s all you need.
❤️
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“Influencer” Fit ⬇️
IG vs. Reality
- Perfect body / “kinda” fit
- Expert / BRO-scientist
- 10min. workout / 2hr. workout
- Lavish life / Lives with parents
- Author / Coauthor
- “Eat whatever I want” / Eats NOTHING
- Works HARD / Works ANGLES
Bring on the hate
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I USED to think staying up late and going out on the weekends was cool...
Then I realized the real boss shit happens in the morning. And the weekends are when you get ahead of everyone else.
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Asking if your diet is ok, is like asking if your squat is low enough.
You know the answer is no, but you’re hoping for at least 1 person to say it’s good.
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If you ever have to ask if your squat is low enough –the answer is NO.
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Stop having “cheat food” in your house.
When it’s time to be more flexible in your diet, just go out and have the full experience.
Because lets face it, you’re not sleeping tonight until you eat it if it’s in your house.
Don’t even try to lie to yourself.
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Traveling and staying fit tips⬇️
1.) Find hotels with a gym. Not near a gym bc you prob won’t go and it saves time.
2.) Do 100 push-ups a day
3.) EARN YOUR CARBS
4.) Travel with snacks like smoked salmon and nuts.
5.) Get AT LEAST 10k steps in
6.) ALWAYS take the stairs
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Your biggest downfall in life is your biggest upsell in business.
Injuries make for great comebacks.
Being poor af makes you real and relatable when you become successful.
Being overweight and losing it shows what can be done.
In fact they all do ⬆️
Trust the process
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Lifting weights makes women huge.
False.
Cupcakes and pumpkin spice lattes make women huge.
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Many people are still clinging to the idea that dieting is about “willpower.”
It’s not.
It’s about habits.
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Person: What do you think of veganism and bodybuilding?
Me: I think you’re bringing a knife to a gun fight. A plastic one…
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If your coffee order exceeds 200
calories…
You’re not a coffee lover…
You’re a milkshake enthusiast in
denial.
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Every morning you should ask yourself:
“What am I training for?”
Because “aesthetics” are NOT a reflection of “health.”
Everyone wants veins in their face, until they realize it’s the most unhealthy, boring, lonely, and unsustainable way to live.
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Girl: “My friend literally eats whatever she wants and still looks amazing. So I don’t need to change my diet.”
Me: “Your girlfriend isn’t eating anything when you’re not around. Trust me. She needs all the calories in that shitty meal to have energy.
Don’t get it twisted
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The most humble and savage flex will always be maintaining your health and fitness.
Especially when everyone else around you is getting older, slower, and more out of shape.
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EVERYONE says they do HIGH Intensity Interval Training (HIIT) these days...
But MOST are putting in a medium effort....
And for that, I give you a new acronym. (MIIT) MEDIUM Intensity Interval Training.
And it’s taking the world by storm ⛈
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10min. of cardio > 10min. of abs
Read that over and over again...
And then let me sum it up for you real quick...
You won’t see abs without a low bodyfat percentage.
So in reality... The best 10min. of anything you can do is...
10min. of not eating.
Love you 😘
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I wish people would stop changing their goals and instead, increase their efforts.
All the good shit comes after hard times.
After everyone tells you to give up..
When you have no money..
Even if you could get it all handed to you, it wouldn’t be the same.
Work MF
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You’re soft because...
1. You’ve never counted calories so you consistently over or under eat
2. You don’t eat enough protein
3. You think your workout is a 9/10 when it’s really a 4/10
4. You think eating “healthy” is all you need to do
5. You compare yourself to others
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Escalators are like sugar in my eyes. The first little bit might not get ya, but eventually.... It’ll make you a fat piece of 💩
TAKE THE DAMN STAIRS.
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Why eating “whatever you want” in moderation almost never works:
1.) Tempting food is HARD AF to limit while you’re eating it. So you eat more on average.
2.) Hard to get satiated.
3.) Too easy to access, so it’s constantly a mental battle.
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Your fitness routine is kind of like your sex life. If you don’t change things up no one‘s happy.
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Where’s everyone from on here? I’m from Newport Beach, CA. Comment below ⬇️
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Those people you keep trying to help, aren’t going to listen.
You already tried a million times.
Move on...
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9 RULES FOR A BETTER LIFE
Less snacks, More meals
Less sitting, More moving
Less carbs, More protein
Less cardio, More weights
Less inside, More outside
Less safe, More risk
Less random, More tracking
Less late nights, More early mornings
Less diets, More edits
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Want to hear some real shit...
The “stress” you’re feeling towards certain foods is actually causing just as much if not more damage than eating them.
Unless you’re competing to be on stage, some people need to chill the fuck out.
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Carbs are ⬇️
1.) The easiest macro to overeat
2.) The most emotionally attached macro
3.) The one macro that will most likely make or break your goals
4.) What people are buying most of right now
If you’re staying home during this time, be cognizant of this macro.
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Wanna drop 20lbs fast? 60-day challenge:
- Protein = target weight in grams
- Lift 4x/wk
- Meat, veggies and/or fruit for every meal
- Snacks? Greek yogurt or cottage cheese (0% Fat)
- No gym? Walk 10K steps
- Start the day with 50 grams of protein
- No booze
- H2O before EVERY
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Dude: I never get results
Me: Because you eat like shit
Dude: No, I eat good. Not perfect, but pretty good.
Me: Trust me, you eat like shit
Dude: No, I think it’s just my routine or my genetics
Me: Thinking to myself... “if this was instagram I’d block this person.”
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My bodyweight workout for the 🌎
Teams of 2!
Have a friend nearby or get them on FaceTime or Zoom!
50 Rounds:
5 Air Squats
6 Jumping Lunges
7 Push-Ups
You must complete the entire round before your partner can go! You will both be doing 25 rounds each!
How fast can you go?
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Top 3 Foods For FAT LOSS:
1.) Anything
2.) In
3.) Moderation
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