5. Your second biggest nutrition priority is protein intake. Without enough protein you will lose fat and muscle and end up skinny fat. The vast majority of people should aim for 150-200gms of protein per day. Chicken, Steak, Eggs, Shrimp, Tuna, Greek Yogurt, Salmon are all good

6. The biggest hurdle most people face is hitting their caloric and protein goals consistently. Without consistency you won't get results. Make your nutrition simple, low friction, tasty and repeatable. 7. Eat the same meals most days. Simplicity scales always.

8. Plan your next day's meals the night before. Only takes 90 seconds and provides a huge ROI - removes all the guesswork. 9. Include food that you love. If you don't enjoy the system you are using, you will never maintain it long term. Just adjust caloric intake as required.

10. Aim for 50gm of protein each meal. Examples: ⚬ 200g Steak ⚬ 3 cans of Tuna ⚬ 250gm Salmon ⚬ 2 scoops of Whey ⚬ 200g Chicken Breast ⚬ 400gm Greek Yogurt 11. Carbs will not make you fat. A caloric surplus will. Include them in your diet to feel better and lift more.

12. Lifting weights will improve your life holistically. ⚬ Look better ⚬ Boost metabolism ⚬ Build lean muscle ⚬ Increase strength ⚬ Feel better each day ⚬ Add years to your life ⚬ Eat more and stay lean ⚬ Develop discipline to succeed ⚬ Improve health holistically

13. Lift weights 3-5x/week. Aim to hit each muscle group 2x/week Recommended splits. 3x/week - Full Body workouts 4x/week - Upper/Lower/Upper/Lower 5x/week - Push/Pull/Legs/Upper/Lower 14. Track workouts (reps+weight). Shows progress, keeps you accountable, + gives you a plan.

15. Structure your workouts for quality > quantity. ⚬ 3-4 exercises/workout ⚬ 2-3 working sets/exercise ⚬ 9-12 total sets/workout ⚬ 3 minutes rest between sets ⚬ Take each set to 0-2 RIR (reps in reserve) In and out in under 45 min. 16. Fatigue and sweat ≠ a good workout

17. 99% of people on the planet battle late night snacking. The two best ways to combat it: ⚬ Remove junk from your house (if it's there you'll eat it) ⚬ Brush your teeth immediately after dinner (it will taste like crap if you eat it) 18. Walking is elite. Do it daily.

19. Remind yourself of your goals daily. Look at yourself in the mirror and get 'dinkum'. You get one life, do not waste it out of shape. It handicaps your entire life. 20. Sleep is so underrated. Get 7+ hours and feel better, feel fuller, burn more fat, have more energy.

21. Remove friction and make it easy to stick to. Some tips: ⚬ Get gym clothes out the night before ⚬ Fill up your drink bottle the night before ⚬ Choose simple meals and plan in advance 22. Add a layer of accountability - Friend, Training Partner, Family or Coach. Huge ROI.

23. Drink 500ml of water when you first wake up. 24. A Daily Routine is a MUST. It breaks down macro goals into micro daily tasks. Simple, repeatable and you get a huge dopamine hit ticking them off daily. 95% more likely to stay on track. * Here a simple example you can steal.

25. If you struggle to hit a caloric deficit then low calorie - high volume foods will be a cheat code. Focus on: ⚬ Beans ⚬ Berries ⚬ Lean Protein ⚬ Popcorn (plain) ⚬ Potato ⚬ Pumpkin ⚬ Broccoli ⚬ Spinach ⚬ Low Fat Greek Yogurt ⚬ Sparkling water (moderation)

26. Take 5g of Creatine Monohydrate every day. It won't make you bald or kidney less, it will make you strong, lean and healthy. 27. Do NOT wait for 'the perfect time'. Every great success story starts with ACTION. Everyday out of shape is a huge opportunity cost. Start today.

30. Not making progress? You MUST do something differently. Time is your most precious asset. Leverage the experience of an experienced coach and get better results in months than most make in their entire life. 31. Getting in shape will improve your entire life. Stop waiting.

Ukraine is Europe! We stand by Ukraine. We will step up our support to Ukraine so that they can continue to fight back the agressor. Today, it became clear that the free world needs a new leader. It’s up to us, Europeans, to take this challenge.

Thank you for standing by President Zelensky's side against not only the known aggressor but also now against the White House bullies.

Just when you think you've tried it all and nothing is left to impress you. Try Osteria Francescana by massimobottura instagram.com/p/DHlhJ7ttP4K/…

Writing the next chapter - TOGETHER 👊

RICEEEEEE!!! 💥 Dec latches onto a beautiful Odegaard ball before taking it around the goalkeeper and finishing coolly! 🔴 1-0 🟢 (34)

100th Arsenal appearance. On the scoresheet.