Jimmy Mackey
@thejimmymackey
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Helping high-performing men transform their bodies & health sustainably • Coached 300+ to permanent transformations • DM me "catalyst" for coaching
Start your transformation:
Joined August 2022
When I was 18, I got into an ATV accident that made me unable to walk for a year. Doctors told me I'd have to live with low back pain and restricted movement for the rest of my life. I said fuck that, searched for a different solution & fixed my body. Here's how I did it:
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"Sitting is the new smoking.". Yup. If you sit more than 6 hours a day, you're destroying your body and ruining your health. Here are 5 exercises to reverse the damages of sitting:
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Don't have time to eat healthily?. B.S. Here are 18 meals you can cook in 15 minutes or less, to be healthier and leaner than 98% of the population:.
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Harsh truth:. Cardio is a stupid way to lose fat. If you have 30 pounds of stubborn belly fat to lose by Christmas, read this:
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Call me unambitious, but I have zero desire for riches. I only want to wake up without an alarm, surf a little, meditate mid-day, train whenever I want, sip wine, and eat well with good friends. As long as I have the money for that, I’m good.
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Sitting in front of a computer for 6 hours a day is literally destroying your posture and health. But most things you’ve been told about posture are lies. Thread: Here’s the truth about posture and five exercises to fix it for good.
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I have zero desire for riches. My only desire is to:. sleep in late, surf a little, meditate mid-day, train whenever I want, and stroll into town to sip wine and eat well with friends. Call me unambitious, but I don't think money can buy anything better than that.
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I lifted weights for 11 years before I learned what exercises put on muscle and which ones waste time. I've compiled a list of the best exercises for each muscle group so you don't have to spend 11 years skinny like I did. //THREAD// Please steal these:
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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
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Your doctor won't help you heal your gut, but I will. If you want to fix your gut health, here's every tip I could come up with:. 1. Stop drinking alcohol.
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“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):
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Your doctor won't help you heal your gut, but I will. If you want to fix your gut health in 7 simple steps, read this:
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Your doctor won't help you heal your gut, but I will. If you want to fix your gut health in 7 simple steps, read this:
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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):
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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 reverse it, here are 7 simple steps that can:.
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Heart disease is the #1 killer. But it’s chronic inflammation that causes it, cancer, diabetes, and Alzheimer's. Since your doctor won’t help you reverse it, here are 3 simple steps that can:.
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No amount of exercise will make up for a sh*t diet. Here are 8 simple meals to make you leaner than 98% of the population:. (cook in 15 minutes or less).
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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
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“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):
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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:
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Your doctor won't help you heal your gut, but I will. If you want to fix your gut health in 7 simple steps, read this:
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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)
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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)
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Low muscle mass leads to a shorter life. Here's every tip I have to save you from losing 27% of your muscle by age 60: . 1. Cardio is a waste of time.
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1. 90/90 Transitions. If you have a desk job, you have a tight low back and hips. The 90/90 Transitions will take care of that. Aim for 20 reps total (10 per side).
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Heart disease is the leading cause of death. Your doctor won’t help you avoid it, but I will. Here are 7 steps to reduce your risk: . 1. Stop sitting more than 6 hours a day.
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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.
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Modern life has killed your sleep. Use these 10 tips to sleep like a rock & become an endless energy machine:. 1. Don't drink alcohol (but if you're gonna drink, day drink).
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My 12 years of fitness knowledge and 7,000 tweets combined into one thread:. 1. Alcohol is f*cking up your sleep, energy, mood, recovery, libido, cravings and more. Stop drinking poison.
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If you can’t focus, it’s because big tech hijacked your dopamine. Here’s how to unf*ck your dopamine and focus better than 95% of people:.
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Your brain is your most important asset. But 99% of people don’t treat it well. 5 bad habits destroying your brain (backed by science):
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"Sitting is the new smoking.". If you sit more than 6 hours a day, you're destroying your body and ruining your health. Here's every tip I have to reverse the damages of sitting:. 1. Stop drinking alcohol.
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Why is sitting the new smoking? It leads to:. • Bad posture.• Aches & pains.• Obesity & fat gain.• Diabetes & Insulin Resistance.• Bad mood, depression & anxiety. Below are 5 exercises that will reset your body and reverse the damages of sitting:.
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damn this went viral - might have to fuck around and drop a "make money online" course just to capitalize off it lol.
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Resistance Training. Lift weights 3-4 times per week. Focus on compound movements like squats, deadlifts, and bench press. Train to failure or near-failure to maximize muscle growth and fat loss.
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Resistance training preserves muscle mass while in a calorie deficit. More muscle = higher metabolism = easier fat loss. Plus, you'll look better as the fat comes off.
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One habit I’ve noticed all miserable men share:. They don’t keep promises to themselves. Stop “making plans” and start reading this to completely transform your body by summer:. 1. Stop drinking alcohol. It’s f*cking up your sleep, energy, mood, recovery, libido, and more.
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I lifted weights for 11 years before I learned what exercises put on muscle and which ones waste time. I've compiled a list of the best exercises for each muscle group so you don't have to spend 11 years skinny like I did. 🧵🧵🧵Please steal these:
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Cardio doesn't burn as many calories as you think. A 30-minute jog? About 300 calories. That's one cookie. Plus, your body adapts quickly, making cardio less effective over time.
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If I woke up overweight tomorrow, here's everything I'd do to get my abs back fast:. 1. Stop relying on cardio to burn fat.
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5 years ago, I CUT my foot in HALF in an accident (making me unable to walk for a year). Doctors told me I'd have to live with pain and limited movement for the rest of my life. I said f**k that, searched for a different solution & fixed my body. Here's what I did:
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Don't have time to work out?. Here are 18 workouts you can do at home, with no gym membership, in 18 minutes or less:.
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The tragedy of modern men:. They’ll work 40+ hours 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 don’t have time):
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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.
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“Cholesterol causes heart attacks and will kill you”. Bullsh*t. Here's the truth of why you actually NEED cholesterol (your doctor won't tell you this):
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1/ Short Seated Breathing. 3 Sets of 8-10 Breaths. This exercise improves your ability to breathe & expand the back ribs while expanding the lower & upper back.
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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:
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Too “busy” to exercise?. B.S. Excuses don’t burn fat. 23 Harsh fitness truths you don’t want to hear, but NEED to:. 1. Drinking alcohol is destroying your gains.
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Calorie Deficit. A calorie deficit is when you consume fewer calories than you burn. The best way to do this without counting calories is to simply increase physical activity. Maximize fat loss by eating less sugars and high calorie junk foods.
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The U.S. just reached an ALL-TIME high obesity rate. By 2030, 50% of the population will be obese. How did we get to this point?. It all started in 1956. 🧵THREAD🧵
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If I woke up overweight tomorrow, here's everything I'd do to get my abs back fast:. 1. Stop relying on cardio to burn fat.
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Every tip I have for men over 15% body fat:. 1. Cut your alcohol intake.
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Give me 32 seconds and I’ll show you how to maximize your testosterone (without steroids):
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Modern life is killing your testosterone. Here are 15 ways to take back control and optimize your testosterone:
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One pattern I’ve noticed in all miserable men:. They don’t keep promises to themselves. Do this to completely transform your body, even if you “have no time:”. 1) Stop relying on cardio to burn fat.
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Aim for 7,000-10,000 steps per day. This burns calories, improves cardiovascular health, and doesn't interfere with muscle growth or recovery.
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Insulin resistance is making America fat, and most people don’t even know what it is…. It’s also causing heart disease, diabetes, and Alzheimer's. A thread on reversing the effects of insulin resistance (bookmark this):.
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2. Eat plenty of prebiotic fiber. Examples:. • apples.• berries.• avocado.• bananas.• seaweed.• pistachios.• asparagus.• mushrooms.• sprouted oats.• garlic and onions.• Jerusalem artichokes.
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Give me 2 minutes and I'll give you 10 tips to become unrecognizable by summer:. 1. Stop sitting more than 6 hours a day.
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Creating a calorie deficit works best with a diet that is:. • flexible — adapts to your lifestyle.• enjoyable — includes your favorite foods.• realistic — so you can stick to it for a long time. As you lose fat, you'll also need to recalculate calorie deficit targets.
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BREAKFAST . 1) Eggs with Avocado & Vegetables .→ 1/2 avocado .→ Slice of tomato .→ Sea salt and pepper .→ 3-5 pasture-raised eggs.→ Cook in grass-fed ghee or tallow.→ Large serving of dark, leafy greens . Cook the eggs and greens in separate pans. ~8min total.
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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):
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The reason you can't lose fat (and keep it off) is that you're not focusing on these 5 habits:
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Excessive cardio can lead to muscle loss. When you're in a calorie deficit, your body may break down muscle for energy. This slows your metabolism, making fat loss even harder.
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92% of people will abandon their 2025 weight loss goals by February. Why? They wait until January 1st to start. But if you want to say "new year, new me" and mean it. Start these 9 weight loss hacks today (and still enjoy the holidays):. 1. Add 2 eggs (that's it).
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2. Lift weights 3 times per week. That's it. Pick compound movements that hit multiple muscles:.• Squats.• Deadlifts.• Bench press.• Rows. Progress each week. Small increases compound over time.
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Every piece of fitness advice I could come up with after 11 years in the gym:. 1. Porn is making you flabby and weak. Quit now.
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Men have 50% less testosterone than their grandfathers did 50 years ago. Here are 8 ways modern life has normalized destroying your testosterone (making you fat & weak in the process): . 1. Normalized drinking alcohol every weekend.
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No amount of exercise will make up for a sh*t diet. Here are 8 simple meals to make you leaner than 98% of the population:. (cook in 15 minutes or less).
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Your doctor won't fix your testosterone without TRT, but I will. If you want to unf*ck your testosterone in 7 simple steps, read this:.
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Give me 2 minutes and I’ll save you 20 hours of wasted time this week:.
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Low-Intensity Cardio. High-intensity workouts aren't necessary. Walking, swimming, cycling, and rowing are enough to burn extra calories without impacting recovery or increasing hunger.
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The bottom line:. Ditch the treadmill. Focus on resistance training, low-intensity cardio, and a flexible diet. This approach is more effective, sustainable, and enjoyable for long-term fat loss.
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How to cure brain fog. If you struggle to focus, read this:.
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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:
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Your belly fat is destroying your joints and setting you up for:. - cancer.- alzheimer's.- heart disease. Use these 8 tips to drop your gut & take control of your health:. 1. Disregard all health advice from Bill Gates & Mainstream Media.
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I’m 24. I wasted 11 years trying to build muscle with exercises that were keeping me small. Then I learned the truth. Here’s 7 dead-simple exercises that ACTUALLY build muscle:
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Your weak core is destroying your low back, posture & health. Here are 7 exercises to strengthen your core and bulletproof your body:
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2) Berry Protein Smoothie .→ 1 tsp cinnamon .→ 1 tbsp chia seeds .→ 6 oz full-fat coconut milk.→ 1/2 cup frozen mixed berries.→ 1/2 cup of grass-fed yogurt .→ 1-2 tbsp of raw almond butter.→ 1-2 scoops of vanilla whey isolate. Place everything in a blender and blend!
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Your doctor won't fix your nutrition, but I will. Here's every tip I have to transform your diet, body & health: . 1. Red meat and eggs are the most nutrient-dense foods on the planet.
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The Standard American Diet is doing EXACTLY what it’s meant to do. Keeping the majority of Americans sick, tired & dependent on big Pharma. THREAD: Here's what the actual food pyramid should look like (your new grocery list)
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How to pack on 22lbs of muscle in 22 weeks (without drugs):
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If I woke up 23 pounds overweight tomorrow, here's EXACTLY what I would do to get lean in less than 90 days. I'd follow "The FLEX Diet.". Let's break it down. (thread):
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Harsh truth:. Cardio is a stupid way to lose fat. If you have 30 pounds of stubborn belly fat to lose by spring, read this:
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Heart disease kills 2X more people than cancer. But avoiding heart disease isn't that hard. Here are 5 steps to significantly reduce your risk:
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Tired all the time?. Here are 5 steps to turn your body into an endless energy machine:
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6. Just F***ing Walk. Your ancestors walked over 20,000 steps a day. The average desk worker gets less than 2,000. It's no wonder everyone's body is so messed up. Find ways to get more steps in: . • Take the stairs.• Take calls on the go.• Buy an under-desk treadmill
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3. Glute Bridges w/ Reaches. Your glutes get weak when you sit for long periods. This leads to poor posture and low-back pain. Do 10 reps and use the reach to keep your abs on.
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Cardio increases hunger. Ever finish a run and feel ravenous?. This often leads to overeating, negating any calories burned. Here's what you should do instead:
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Sleeping less than 7 hours is setting you up for obesity, heart disease & an early death. Use these 7 tips tonight to get the best sleep you’ve had in years:
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Don't have time to eat healthily?. B.S. Here are 18 meals you can cook in 15 minutes or less, to be healthier and leaner than 98% of the population:.
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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:
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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:
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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:
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“I need a gym membership to get in shape”. BS. You just need dumbbells and a bench. Here’s a dead-simple routine to build muscle and burn off your belly fat before Summer:
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2. Side-to-Side Scap Pull. Sitting stiffens the upper back, shoulders & ribcage. This exercise strengthens AND stretches the upper back and shoulders. Keep your feet on a box/bench to keep your spine in the correct position. Aim for 20 reps total.
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Use these 7 simple steps to repair your gut:. 1. Eat fermented foods.2. Moderate most grains.3. Eat a protein-focused diet.4. Eat colorful fruits and veggies.5. Avoid antibiotics (when possible).6. Limit seed oils & proccessed food.7. Drink bone broth on an empty stomach.
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