The exact process I’ve followed to help over 400 people lose anywhere from 10-100 pounds:

Morning miles

It's not the carbs. It's not the sugar. It's not your metabolism. It's the surplus. And it always has been. If you're not in a calorie deficit, you won't lose fat. You don’t have to waste more time second guessing what works. You don’t need another diet hack, juice cleanse, or.

Updated grocery list in 2025 (to feel and perform at my best). Proteins:.- Ground Beef (93/7).- Steak (filet, ribeye, flank, sirloin, strip).- Chicken (thigh & breast).- Ground Bison.- Cottage Cheese.- Skyr.- Salmon. Carbs:.- Potatoes (russet & sweet).- Rice (jasmine).- Any fruit.

Getting in the best shape of your life is not just about losing weight. There is a massive difference between weight loss & fat loss. The average person overlooks this. They think that all they need to do to get into great shape is “drop 20 pounds��� and they go about it the wrong.

Another awesome client result. John has been putting in the work daily since September and the results speak for themselves. Down nearly 50 pounds (you've always got more to lose than you think).

Weekly client check-ins used to take me 6–7 hours every Sunday. So I wrote some code to generate weekly reports for our clients. Clients get better results and clear direction. I get my Sunday back.

Every client who transforms their body ruthlessly prioritizes the fundamentals:. - Hitting cal & protein goals.- Completing daily steps/cardio.- Lifting & applying progressive overload. Do what you enjoy most while checking off the above boxes and you'll find success.

here's the exact process I'd follow to reach sub 15% body fat

The end goal is to rely on intuition. Eat without tracking, move without tracking, lift without tracking. But you can’t rely on intuition if you’ve never been in great shape before. Track > get the results you're looking for > live life without tracking.

Eat clean, work out, move more, and a few weeks from now, you’ll be lighter, look better, have more energy, feel 100x better on a daily basis, and wonder why you waited so long to start.

If you want to get in the best shape of your life, start thinking longer term. You can make drastic progress over the net 3-6 months but it's unlikely that you'll reach your end goal physique. The results you're looking for take time. You need to make the process sustainable.

my health & fitness checklist to reach & maintain 10-15% body fat

I'm a big fan of ABC goals for fitness because they allow you to win each day even when the conditions aren't perfect. Nutrition.• A Goal: hit your daily calorie and protein goals.• B Goal: hit your calorie goal.• C Goal: make each meal protein dominant and avoid snacking.

The goals you're looking to achieve are behind a set of actions that need to be taken. Define these actions, implement them into your routine, repeat daily, and adjust as needed. Goals aren't achieved by accident.

How I train to get stronger:. 1. Pick a weight I can do for 6-7 reps with great form.2. Stick with that weight until I'm near the top of my rep range for each set (10-12 reps).3. Add 5lbs next session-this will push me back down the rep range.4. Repeat.

The end goal is to rely on intuition—eat without tracking, lift without tracking, move without tracking, and still make progress toward your goals. In order to get to that stage you need to go through a period of tracking what you eat, tracking your lifts, and tracking how much.

I'll send you daily insights to help you sustainably reach sub 15% body fat (so you can see your abs).

Getting in shape is a lot easier when you have a game plan to follow. Below is another client transformation:. Set up Ryan's fat loss system and boom.