@FitFounder
When you start prioritizing good nutrition, you'll find that you start constantly explaining that you're not on a diet.
You've just reevaluated your values and life choices.
Protein Blueberry Cheesecake Squares.
Yep, you heard that right.
These bad boys clock in at about 90 calories & 10 g of protein.
So have 3 of them!
That is legitimately a meal.
Recipe 👇
I wanted a 6-pack for years, but could never get one.
What changed?
I fixed my habits in the kitchen.
These are 7 habits that were holding me back from my dream physique.
#1
. Not tracking my food
Supplement stack for men:
The Basics
- Omega 3 (Epa and DHA)
- Magnesium Glycinate
- Vitamin D
- Creatine
- Zinc
Next level:
- Boron
- Shilajit
- Tongkat Ali
- L-Theanine
What else would you add?
50 Fat Loss Tips I wish I had 5 years ago👇
1. Carbs don’t make you fat
2. Walking is better for fat loss than grueling workouts
3. High protein and high fiber make fat loss 10x easier
4. Fat loss comes from nutrition, not the treadmill
5. Putting butter in your coffee is
"When a person can't find a deep sense of meaning, they distract themselves with pleasure.” - Viktor Frankl.
One of the biggest challenges facing people today is a crisis of purpose.
These 4 ideas can help you change your perspective and embrace your purpose:
Mushrooms are some of the best performance supplements you can take.
But most people are sleeping on this.
Here are 5 mushrooms scientifically proven to boost your performance:
The greatest high-protein snack known to humanity:
Progurt.
This is Peanut Butter Chocolate Progurt, and it is magnificent.
It has 40g of Protein in 315 calories, and you make it in 2 minutes.
Recipe👇
@FitFounder
Weight lifting and cardio both have a place in your exercise routine.
For the best results, train them separately.
Ideally, cardio in the morning, and lifting in the afternoon.
If they have to happen in the same session, do cardio after weights.
I’m an ISSA Certified Nutritionist.
From getting bigger and lifting heavy weights to getting shredded for a photo shoot, I’ve used food as a tool to change my body.
These 34 sentences will get you leaner than 86% of people:
122 calories each
14 grams of protein
These cheesecake brownies may be the best thing to happen to fat loss since Fairlife Milk 👇
(You’re gonna wanna bookmark this)
Getting in the sauna is one of the healthiest things you can do.
But most people don’t do it.
Here are 5 evidence-based reasons you NEED to make the sauna part of your routine.
Me at 25:
- Broke
- Out of shape
- Drinking 3x per week
- Living with 7 roommates
Me at 31:
- About to marry my best friend
- Starting my own business
- Became a software dev
- Best shape of my life
Here are 6 things I'd go back and tell my 25-year-old self:
🧵
Macronutrients determine how you look
But it’s micronutrients that affect how you 𝗳𝗲𝗲𝗹
11 foods to get all the nutrients you need from diet alone:
1. Blueberries
My top supplements are
- Having fun
- Deep focus
- Over 10k steps
- 8 hours of sleep
- Get outside every day
- Spend time with loved ones
- Spend time away from my phone
- Pursue engaging activities
- Have a passion project
- Strength training
- Cook good food
Creatine is NOT just for bodybuilders!
Creatine will support your muscle mass AND increase your cognition.
But most people don’t take it...
Here’s everything you need to know about Creatine and why you should seriously consider taking it: 👇
Everyone blames their genetics for keeping them fat.
That’s BS.
Your BELIEFS are what keep you fat.
You'll never get in shape until you change these core beliefs
Having a desk job is not an excuse to get out of shape.
• Stop drinking calories
• Go for a walk every day
• Stop snacking at the office
• Do an intense workout 2 - 3 times per week
• Take mini movement-breaks every 30-40 minutes
It's not as hard as you think.
Having a cheeseburger an ice cream doesn't make you unhealthy
Your health is a result of your consistent behavior over the last weeks, months, and years
It's the trend that matters
Not one meal
Are eggs a good source of protein?
What about peanut butter?
Maybe you’ve even heard that broccoli and spinach are good protein sources…
If you want a simple way of understanding what makes a “good protein source”
This post is going to clear it up for you 👇
A protein
Crack a beer at 4pm and eat a bunch of junk food: Nobody reacts.
Politely decline a beer and bring your own healthy lunch: Everyone thinks you're "on a diet."
Being healthy has become abnormal.
When I started lifting, I had NO idea what I was doing.
I spent the first few years making all the mistakes.
16 things I’d go back and tell myself when I started lifting weights:
#1
. Thinking short-term keeps you weak
I spent 964 days being dumb in the gym and making no progress.
I finally got results when I made these adjustments.
Avoid these 5 mistakes to 10x your progress in the Gym:
🧵
At 21, I was overweight, broke, and unmotivated.
At 31, I’m in the best shape of my life, built a career in tech, and am starting my own business.
These 7 habits helped me transform my fitness and my life:
On the left:
❌ Broke
❌ Skinny fat
❌ Drinking 3x per week
On the right:
✅ Married to my best friend
✅ A physique that makes me proud
✅ Have a great career and my own business
Below are the best lessons and insights I’ve learned along the way 👇
I failed at getting shredded for years, and then I finally got there while working as a software dev.
You can absolutely get in great shape while working a desk job.
A sedentary lifestyle makes it difficult but not impossible.
These are the pillars I focused on to make it
I spent 873 days spinning my tires in the gym before I saw any results.
I WISH I had this thread when I started.
7 things I’d do differently to get results 10x faster:
1. Track your lifts
People will drop thousands on a vehicle to carry their body around
But when it comes to spending a fraction of that cost on the vehicle that carries their soul
It's "too expensive"
Every fat loss tip I can think of as a certified nutritionist who has used food as a tool to build muscle and get shredded 🧵
1. Healthy food can still make you fat
A diet isn’t something you do for 12 weeks...
A diet is FOREVER.
Your "forever diet" will support your goals and have meals you actually enjoy.
These 3 meals from my recipe book Protein Paradise are nutritious, high protein, and delicious - perfect for a forever diet.
A healthy lifestyle isn't a destination.
It's a process.
Focus on one day at a time, and I promise you:
You'll wake up one day and realize how far you've come.
That day is closer than you think.
Summer is here in 12 weeks.
If you want to make this year the year that you can FINALLY go to the beach with confidence, this thread is for you.
The ultimate guide to becoming beach ready by summer 👇
The fitness industry is lying to you
Getting in shape is simpler than it’s made out to be
Here are the top 5 lies confusing you about getting fit 👇
Fat burning workouts
It’s common to see workouts advertised as “fat-burning workouts”
Or even worse:
“Do this 5-minute
Focus on providing value over satisfying your ego.
Nourish your body with quality input.
Embrace struggle.
Be deeply intentional about your influence.
I could've used these lessons at 20!
I don't know who needs to hear this but,
It is okay to be hungry
Feeling hunger does not mean you are starving
If you reach for a snack at the first pangs of hunger, you'll never be lean
𝗦𝗰𝗿𝗲𝘄 𝗣𝘂𝗺𝗽𝗸𝗶𝗻 𝗦𝗽𝗶𝗰𝗲 𝗟𝗮𝘁𝘁𝗲𝘀
A piece of this Protein Pumpkin Cake has:
→144 calories
→18g of protein
If you want some High Protein Fall Festive vibes
You're in the right spot
(You’re gonna want to bookmark this recipe)👇
Your slow metabolism doesn’t just make it hard to lose fat -
It increases your risk of stroke, heart disease, and cancer
Good news - you have more control over your metabolism than you think.
Here are 10 ways you can boost your metabolism.
#1
. Have more sex
The fitness industry is lying to you.
Getting in shape is WAY simpler than it’s made out to be.
These are 5 lies keeping you from reaching your fitness goals:
🧵
If carbs were the problem, Italians would be unhealthy
If fat was the problem, the French would be unhealthy
If sodium was the problem, Koreans would be unhealthy
When can we stop blaming nutrients for a behavioral problem?
Nobody is judging you in the gym.
Don't be self-conscious about not knowing what you're doing.
Anyone who judges is an asshole.
Most people will be supportive and happy to help.
Daily sunlight
Nasal breathing
Up before the sun
90 minutes of deep work right away
Build something every day
Protein-rich whole foods
Caffeine + L-theanine
Go for long walks
Sleep 8 hours
Lift weights
Read daily
Stack days like this, and it's not an if
It's a when
Why do people stop going to the gym?
They stop progressing
You need to understand ONE concept to avoid stagnating in the gym…
Progressive Overload
Progressive overload is the gradual adaptation to increased stimulus
It’s when you increase the weight, sets, or reps in the
@FitFounder
A person who is in shape proves they live by admiral values:
- Discipline
- Long-term > Short-Term
- Integrity
- Accountability
It automatically creates more trust and respect.
I won’t lie to you -
Losing fat is hard, and it takes discipline.
But it doesn’t have to as miserable as most people make it out to be.
Use these 3 strategies to make your fat loss journey 10x easier
I've done a brutal job documenting the final stages of prep here, but here is a dry/no pump morning update at 1 week out
I'll be honest, feeling a bit burnt out with the process
Especially since I realized about ~10 days out that I'm not going to place
I underestimated the
I’ve been in the gym for over a decade
If I knew what I know now, I’d probably make my transformation in half the time
Here are the 6 biggest mistakes
And what to do instead
(bookmark to be better than me)
Everyone wants to be able to see their abs
But less than 10% of people have a visible 6 pack
Here are 6 harsh truths you need to accept if all you see is a soft tummy when you take your shirt off 👇
And here it is
156.5
Lightest I’ve ever been
Yeah, last 2 days are from low carbs for sure - but I’ll call that 26 lbs in 82 days
Leaving for the hotel today.. and TODAY I GET TO EAT CARBS
time to pump some glycogen into this flat high school weight physique haha
The
I’ve helped guys who were stuck in the gym make more progress in 12 weeks than they had in the previous 5 years
There’s no magic program or rocket science
Just a system to make sure we execute the tried & true effectively
Here's what we focus on👇
Progressive Overload
The
Saturday am exactly how I want it:
Making sure all my clients are happy, crushing it, and geared up for another week of gains.
Building a biz is a much better way to spend a Saturday morning than waking up with a hangover
I got married 110 days ago
I don’t take the view that marriage is a casual commitment
I’m dedicated to building a life I’m proud of with this amazing woman I’m lucky to call my wife
I plan to keep these 6 points in mind to create a long, happy marriage:
1. Relationships are
I could never change my body
Until I got real about nutrition.
These 13 mindset shifts helped me finally reach my goals:
# 1. Good nutrition is more than just calories
A 15-minute walk in the morning
4-5 short movement breaks throughout your day
A short home workout after work 3 days per week
A 15-minute walk after dinner
Regular bedtime
Protein with every meal
It's more achievable than you think
Sitting all day is as unhealthy as smoking.
But there ARE things you can do to reduce the damage.
Use these 5 tips to prevent your desk job from killing you:
We're nearing a 40% obesity rate
But most health influencers are talking about toothpaste being toxic and how underwear lowers testosterone
When did focusing on esoteric bullshit over real behavior change become cool?
@voxdotcom
This is a potent reminder of why you should NEVER get nutritional advice from somewhere like Vox.
50 grams of protein per day will keep you sick and weak, and will fast track you to sarcopenia and a terrible experience with aging
I got into the best shape of my life while working as a software developer.
Having a desk job makes it hard, but not impossible.
If I can do it, so can you.
Here's how I did it 👇
Obesity will send 40% of people to an early grave.
This figure is rising rapidly...
The weird part?
95% of obese people have dieted multiple times.
If you need to lose weight for good, a new “diet” is NOT the answer.
Try this instead 🧵
I have a memory of being in high school and failing at an attempt to do 5 pushups...
My journey in fitness has not been easy ( or linear ), but it's been deeply rewarding and educational.
Here are 5 insights I've learned from my fitness journey (THREAD)
Most people DON'T suck at losing weight.
They suck at keeping it off.
95% of diets fail in the long term.
But if you follow the right steps, you can lose fat and keep it off forever.
Here are 5 tips to help you get in the 5% that loses fat FOREVER.
You'll be called weird for limiting alcohol
You'll be called weird for bringing your giant water bottle to work
You'll be called weird for taking stretch breaks at the office
Wear it as a badge of honor.
You have to be a little weird to be healthy these days
Morning cardio sesh
To burn calories?
Nope
Training my VO2 max
4 minutes at aerobic threshold, 4 minutes zone 2
Repeat 4 times
Reminder:
Cardiovascular health is not for fat loss
It’s so you can make it up the stairs when you’re in your 80s
A year ago:
I hadn't coached anyone
Less than 1000 followers
Had never made any money online
Today I'm flying to Austin to hang with friends I've made on Twitter
I've coached over a dozen men
Have a business I'm passionate about
All because I started posting online
If you’re low on Dopamine, you’ll be fatigued, unmotivated, depressed, and anxious.
Here are 8 ways you can hack your dopamine levels and 10x your mood, motivation, and productivity:
//THREAD
I struggled to lose fat for YEARS until I made a few key changes to my diet.
I wrote a Fat Loss Grocery Guide outlining how you can set your kitchen up for long-term success.
Want it?
DM me "Lean," and I'll send it over
(must be following)