These are insane:

9g protein
2g fat
Per 2 links

And so tasty.

You are paying too much attention to the details.

Your weight WILL fluctuate daily.

Don’t use it as an excuse to “try something new”

Stay the course.

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:

The guys who struggle to lose weight

Associate discipline with restriction.

But there is a BIG difference here.

Discipline IS the key to freedom.

But you have to prove it.

To yourself.

Every.

Day.

Morning Rituals

Geared to prime my body & fuel my brain for productivity and energy:

1. Bone Broth
2. 20min walk
3. Water + lime + salt
4. Espresso (mold free)
5. Deep work

If you can’t find time to track your food…

…yes you can.

Get off Candy Crush.

Hard to beat that fresh biltong 🤌🏻

One of the leanest protein snacks you can get!

The Numbers Behind Fat Loss

1g/lb of BW in protein
30min sunshine/day
1 partner on board
.3g/lb of BW in fat
10xBW in calories
3hrs/wk lifting
6hrs of sleep
7k steps/day
0 excuses

The world would be diced if more people ate cottage cheese.

The confidence you want is sitting behind the fear of making mistakes.

So you are left with a choice...

Live in fear, wondering what you could have been.

Or say f*ck it

Jump in, make a few mistakes,

and find out what you are truly capable of

I want you to imagine a special car...

This car partitions its gasoline usage based on the total amount of gas in the tank.

The more gas you have, the more it uses

The less gas you have, the less it uses.

Your body is the same way.

When you are eating the right amount, you…

Why Your Body Wants You Fat

You have more biological systems preventing you from losing weight,

Then you do from gaining weight.

Why?

Because the risk of being over weight was largely based on your inability to fight in a survival situation.

And while it still happens...

A…

When you first start trying to lose weight..

Your focus is too narrow:
• daily weight fluctuations
• what you ate last night
• kcals burned at Orange Theory this am

None of that matters.

Zoom out..

Focus on:
• weekly weight trends
• what you ate this month
•

My fridge in a Fat Loss phase

🦐 Grilled Shrimp🦐

Great source of lean protein!

One of those foods you can’t overdo.

Stop doing things because you think you should.

Do them because that’s who you are.

Make what you do a part of your identity.

And your “program” will turn into a lifestyle.

From which you can’t fall off.

In the meantime be patient.

Dads been farming since I can remember!

Constantly coming up with newer better hydroponic systems.

We always had the BEST organic food as a result.

And he is the reason I coach today.

To pass along the confidence a man gets from being in control of his health and life

🫐 Blueberry Cheesecake Smoothie🫐

Great way to hide the taste of cottage cheese if you dont like it!

• 1 cup frozen blueberries
• 3/4 cup 2% milk (or water)
• 1/2 cup cottage cheese
• 1-2 scoop vanilla whey isolate
• 1 tbsp chia seeds
• 1 tsp vanilla
• ~4 ice cubes

To stay CONSISTENT: Work for your future self.

Current you:
• walks every day
• trains 4x per week
• eats the same foods repetitively

Future you:
• role model for your family
• active life well into your 90's
• the knowledge to create generational health

Worth it.

Your 'bad mood' is an electrolyte & mineral deficiency

If you find yourself:
• grumpy
• easily frustrated
• chronically exhausted

Add this combo first thing in the morning:

+ Water
+ lemon juice
+ unrefined salt

No supplement will ever top this.