Rob - Fit For Life - Stronger Every Decade

17 fat loss lessons that most people never figure out.

1. You don't need to sweat the fat off.

If your idea of losing fat is burning it through horrible HIIT classes, spin classes, bootcamps, etc. then rest assured that isn't necessary and is actually the harder approach.

Diet is king for fat loss.

2. Protein rules the other macronutrients for fat loss.

Protein will help you to keep your muscle as you lose fat.

It will also keep you feeling fuller for the same amount of calories.

AND it has a higher thermic effect, meaning you burn more calories just from digesting it!

3. Your workout doesn't burn that many calories.

You're better off not worrying about trying to burn calories in your workouts.

You might burn 300 calories during your workout. You can eat that in about 20 seconds. So focus your attention on what you eat instead.

4. You can't spot-reduce fat.

Stop doing crunches to try and remove abdominal fat. It won't work.

You don't lose fat from an area by targeting it with exercises.

You'll lose fat all over when you're in a calorie deficit. Skip the crunches. You'll have abs when you lose the fat

5. You don't lose fat in the gym.

Stop thinking you need to blast the fat off you with your workout. That's not how it works.

Lifting weights is for creating a stimulus to gain or maintain muscle.

You're lifting (and eating protein) to keep your muscle while you lose fat.

6. The scale tells you nothing day to day, but it might tell you something month to month.

Don't read into differences in your weight from one day to the next.

Your weight fluctuates every day (and during the day).

Take daily weigh-ins, but use it to create a weekly average.

7. Walking is incredibly powerful for fat loss.

The energy required to move you around throughout the day can add up if you're active enough. If you average less than 5k steps per day, get it up to 10k+

This can help you to create or widen the required calorie deficit.

8. The number or timing of meals don't really matter for fat loss.

Eat when works for you and when helps you to manage hunger.

You don't need to do fasting. If the same amount ends up getting eaten, when you eat it will make no difference.

9. You don't need to cut out carbs.

It's a myth that carbs cause fat gain.

If you cut them out, you cut out a lot of options and foods that are easy to overeat. 

That usually results in a calorie deficit - which is the only reason why it works.

10. Choose your drinks carefully

Water is a good choice, it can help you feel full.

Coffee and tea are good choices, as caffeine blunts hunger.

Just be aware of the calories in them. Black coffee has none. Certain drinks on the menu at starbucks have 500.

This matters.

11. You can drink fizzy drinks/diet soda

Diet carbonated drinks with 0 calories are a good choice for fat loss because they contain no calories, make you feel full and can satisfy a craving for something sweet tasting.

Stories about them making you fat are BS.

12. Faster fat loss is not better.

The faster someone loses fat, the less likely they'll keep it off.

If I see someone lost 30 lbs in 8 weeks, it's a bit of a red flag because I know they had to do something really aggressive and unsustainable to get there.

They'll bounce back

13. Calories are not BS.

People say "CICO is BS" or "calories don't count".

Trust me, this is BS. 

Every respected scientist agrees that energy balance matters.

How you actually put it in place requires some estimation and trial & error, but it will work!

14. You can fit anything into your macros...

If you hit your required protein and calories each day, you can lose fat whilst eating whatever food fits those numbers.

This won't matter for body composition.

15. For health, you should focus on whole foods.

Playing with your macros and fitting in junk while getting lean is fun, but you should still prioritise whole, unprocessed foods.

Junk is nutritionally empty. You need vitamins & minerals.

Whole foods are also much more filling.

16. Stop worrying about insulin and glycaemic index

If you're not diabetic, these are things you don't need to worry about.

You can lose fat eating the highest GI foods as long as you adhere to a calorie deficit.

17. You've got to be consistent.

If you are in a 300 calorie deficit for 5 days and you eat 750 calories over your maintenance on the other two, this balances out and no fat loss will occur!

You can shift calories from one day to another but your weekly average is what matters.

The best app, hands down, for tracking macros and calories is MacroFactor.

It will adjust your macros based on how your weight loss is going - either too fast or too slow - and keep you on target for your goal.

https://t.co/YxtU15vUQy

It's not free but it's such a better investment than MyFitnessPal premium.

You can try it for 14 days free with my code (ROBNBF).

If you want to lose fat WITHOUT losing muscle, you MUST be resistance training.

The biggest barrier to most people is time, which is exactly why I created this program:

https://t.co/jAlDkEfE9B

If you liked this thread, retweet the first tweet below to help someone else to see the light about fat loss.

Follow me @Rob_NBF if you want to get into the shape of your life.
https://t.co/BQ18kO0kRn

Do you want 7 free workout programs?

That's what you'll get when you join my email list (and you'll also get a week of free tips sent to your inbox!)

Sign up here 👇

https://t.co/k0LSc0S3VJ

I help dads with no time go from out of shape to lean and strong with short workouts and easy to follow nutrition plans. DM for coaching.

Rob - Nothing Barred Fitness

If you want to lose 20-25 lbs of fat in the next 8 weeks, read this. https://t.co/Rc5R45NOx3

7 lies about fat loss:

1. You need to do cardio
2. You need to cut out carbs
3. Fat burning workouts work
4. Teas/pills will help you lose fat
5. Crunches help you lose belly fat.
6. There are "magical fat burning foods"
7. Lifting light weights for high reps burns fat

I'm going to break down each of the lies above.

If you believe any of these, read on.

1. "You need to do cardio."

False. The only thing you NEED is a calorie deficit. Cardio can help create or increase the size of a calorie deficit, but you can easily erase this with your eating habits.

2. "You need to cut out carbs."

False. Carbs aren't responsible for fat gain, and neither is insulin. Insulin is the mechanism through which fat is stored, but you can't store fat if you don't provide a surplus of energy (too many calories).

There's no need to cut out carbs.

3. "Fat burning workouts work to lose fat."

Unlikely. You may burn enough calories to get into a calorie deficit, but none of the workouts or exercises will actually burn fat directly. Do something you enjoy instead and use your diet to drive the calorie deficit.

4. "You should use a fat burner pill or skinny tea to lose fat."

FALSE. Don't do this. You'll be very disappointed with the non-existent results. Some people have even died from popping too many of those pills in a desperate attempt to lose fat.

5. "Crunches can help you lose belly fat."

False. You can't spot-reduce fat. Exercises don't target fat on that area of the body. If you want to lose fat, you need a calorie deficit. You can't influence where the fat goes from, it goes from everywhere at once.

6. "You should eat fat burning foods."

Some people think some foods somehow cause fat loss by eating them.  If you replace high calorie foods with filling, low calorie foods you will probably be in a calorie deficit. This will work, but the foods aren't burning fat directly.

7. "Lifting light weights for high reps burns fat."

False. This is a myth that won't die. Light reps for high reps doesn't get you lean. Heavy weight for low reps doesn't get you bulky.

Just lift weights, and focus on your diet to get into a calorie deficit and lose fat.

Here's what actually works to lose fat:

1. Calorie deficit.

That's it.

Here are some ways you can help ensure you're in one 👇

8 tactics for easier fat loss:

1. Walk more.
2. Strength train.
3. Track your calories.
4. Eat only when hungry.
5. Reduce processed foods.
6. Save calories for evenings.
7. Eat 1g protein per lb/weight.
8. Delay eating until later in the day.

1. Walk more.

Walking can burn a significant amount of calories, is low impact and easy to do.

Track your steps and aim for 10,000/day.

2. Strength train.

Strength training burns calories, but it also builds muscle. When you have more muscle, you'll burn more calories at rest.

Many people also find it more enjoyable and motivating than cardio.

3. Track your calories.

You need to be in a calorie deficit to lose fat.  If you're not tracking your intake, you don't really know.

MacroFactor makes this easy.

It works by taking your food & scale weight entries to figure out how much you should be eating. https://t.co/duaTVASmsq

MacroFactor is an advanced macro tracking app with a bunch of extra features that make is way better than MyFitnessPal.

Use my code ROBNBF to get it for 14 days free

https://t.co/YxtU15vUQy

4. Eat only when hungry.

Are you eating because you're hungry or because "it's time to eat" ?

You don't have to eat breakfast because it's first thing in the morning, or lunch because it's lunch time.

Eat when hungry.

5. Reduce processed foods.

Processed foods are addictive, calorie dense, not filling, and difficult to stop eating.

You also burn fewer calories digesting them.

If you eat more whole foods you'll be fuller and burn more calories through digestion.

6. Save calories for evenings.

Backload your calories. 

I like to save 50% of mine for the evenings - because that's when the best laid plans sometimes go to shit.

7. Eat 1g protein per lb/weight.

Protein is very filling and you'll burn up to 30% more calories through digestion compared to fat and carbs.

A high protein intake also ensures you keep your muscle mass and lose only fat mass in a calorie deficit.

8. Delay eating until later in the day.

Intermittent fasting works for many to control their calorie intake and be in a calorie deficit.

It's not too difficult to get through the mornings without eating - this makes it more difficult to overeat in the remaining time.

If you want to lose 20-25 lbs in the next 60 days, get on my program Shred in 60.

Starts tomorrow (so be quick and get in now! Last few places left)

https://t.co/6LWP9Mhkwk

If you found this thread useful, please retweet the first tweet below and help someone else to lose fat and change their life!

Follow me @Rob_NBF for daily fat loss tips.
https://t.co/jCWtYGaBZp

Are you following me on Instagram?

If not, you're missing out:

https://t.co/zHjcg7Tjy5

Doors closing for Shred in 60 very soon (last call)

If you want to work with me to lose 25 lbs of fat, get in now.

If not, you'll have to wait 3-4 months for the next one.

https://t.co/6LWP9Mhkwk

10 habits that destroy your health and lead to earlier death https://t.co/Uj9xEGyMTG

1. Consuming ultra-processed foods.

Ultra-processed foods are addictive, have low nutritional value and are easy to overeat - resulting in high calorie consumption and weight gain.

Excess bodyfat leads to lower quality of life and reduced life expectancy.

2. Not seeking out happiness.

Scientific studies have found links between  life satisfaction, absence of negative emotions, optimism, and positive emotions and living longer.
https://t.co/BPGSxB3XbH

It's therefore vital that you seek happiness, avoid stress, cut negative people out of your life, change situations that you're not happy with and make time for the things you enjoy.

You'll probably live longer as a result and you'll enjoy life more.

3. Sleeping less than 7 hours per night.

Sleep is crucial for regulating cell function & helping your body heal.

Sleeping less than 5–7 hours per night is linked to a 12% greater risk of early death

Not getting enough sleep is linked to heart disease, inflammation and obesity.

But sleeping too much is linked with lower life expectancy as it is usually linked with undiagnosed health conditions, depression and low physical activity.

Between 7-9 hours per night is the sweet spot.

4. Not partaking in cardiovascular training.

A higher cardiorespiratory fitness level is linked with longer life expectancy.

Improving yours will likely extend your life.
https://t.co/Ht2XIXXqV7

5. Not partaking in resistance training.

Sarcopenia (the age related loss of muscle mass) will rob you of your life quality.

Resistance training is your first defence against it.

Building muscle also improves your insulin sensitivity and raises your BMR, both of which make it easier to maintain a healthy body fat %.

Muscle = health.

6. Overeating.

Multiple different studies of human populations with longer lifespan find links to a lower calorie intake.

Here's one example:
https://t.co/xBFLe8fwBK

This is perhaps unsurprising, as waist:hip ratio, BMI and bodyfat percentage are also predictors of health... as are certain blood markers that usually change with increased body fat percentage.

7. Drinking alcohol.

Heavy alchohol consumption is linked to liver, heart and pancreatic disease.

Alcohol consumption also has the potential to destroy your life from a social perspective.

8. Smoking.

Smoking is strongly linked with disease and early death. It is linked with 80-90% of lung cancer deaths.

Smokers are 3 times more likely to suffer a premature death and it's estimated smoking takes 10 years off of your life.

9. Not drinking coffee.

Coffee is linked to a lower risk of type 2 diabetes, heart disease, cancer, Alzheimer’s and Parkinson’s.

This is thanks to the phytochemicals it contains - and they're present in caffeinated, decaf, brewed or instant coffee.

10. Low protein intake.

Protein is vital for your body's function and upkeep.

Eating more of it will fight against sarcopenia (age related muscle mass loss) which will reduce your quality of life as you age.

The distribution of protein across the day matters, not just the total amount of it.

Studies find that older adults who eat  protein at every meal retain more muscle and quality of life than those who with the same intake, skewed towards an evening meal.
https://t.co/haasiHq0y3

10 habits for a long & healthy life:

1. Avoid ultra-processed foods.
2. Do what makes you happy.
3. Sleep 7-9 hours per night.
4. Cardiovascular training.
5. Resistance training.
6. Avoid overeating.
7. Avoid alcohol.
8. Don't smoke.
9. Drink coffee.
10. Eat protein.

Being overweight or obese is highly likely to mean worse quality of life and earlier death.

If you can commit to doing something about this for 60 days, I can help you.

Check out the details here (closing soon):

https://t.co/6LWP9Mhkwk

If you enjoyed this thread, please retweet the first tweet below:

Follow me @Rob_NBF if you want to optimise your health and live longer for your kids and grandkids
https://t.co/sp5EjdiR1d

The doors for my fat loss program Shred in 60 will be closing soon!

If you want my help to lose 15-25 lbs of fat, get in now.

We start on Monday. Full guidance and support given.

https://t.co/6LWP9Mhkwk

35 lessons from losing 35 lbs of fat. 

1. You don't need cardio to lose fat.

2. You can maintain muscle with a fraction of the work that's required to build it. https://t.co/lHXM1TmsdG

3. You only need to do 6 exercises to work almost every muscle.

4. The food you eat while you lose fat doesn't have to taste like ass.

5. You'll never see the muscle you have until you lose your excess fat.

6. Strength may drop as you lose weight but it comes back quick when you start eating more.

7. Coke zero is a lifesaver when you want to taste something sweet but can't afford any calories.

8. Trying to lose fat by exercising is a waste of time.

9. What you do from Friday to Sunday can easily ruin what you did from Monday to Thursday.

10. There's no room for alcohol.

11. The higher the quality of food you're eating, the more of it you can eat and still lose fat.

12. Being hungry is normal when losing fat.

13. "Fat burning workouts" are a scam.

14. You can get through the day on suprisingly low calories. Save more for the evening.

15. Being sleep deprived makes cravings go through the roof.

16. Not strength training during weight loss is a bad idea. You want fat loss, not muscle loss.

17. You'll burn more calories through digestion if you eat more protein and unprocessed foods.

18. Meals don't have to be at set times.

19. Sugar and junk can be eaten if the calories are allowed for....

20.... But trying to fit as much junk in as your macros will allow is a path that ends in failure.

21. There's no such thing as "starvation mode".

22. If you're not losing weight, you're not in a calorie deficit.

23. Your lifestyle MUST change if you want to keep your results.

24. "It's too expensive to eat healthy" is a lie.

26. One bad day will be pretty meaningless if your average day is on-point.

27. Eggs will keep you full for a long time.

28. All movement burns calories. Walk more.

29. As you get leaner and continue to eat low calories, you'll get lazy and move less. If fat loss is slowing down, this is why.

30. Your weight may come down to match the level of your caloric intake. If this happens before you reach your goal you need to drop calories lower or increase calorie expenditure.

31. You can eat huge plates of food if you prioritise protein and fibrous veg.

32. You can cut a lot of calories from your diet by cutting down on fat. Remove oils, butter, dressings, condiments andfattier cuts of meat.

33. But keep fat intake above 0.5g per kg of bodyweight...

34. Take a 1 week diet break for every 4 weeks you're in a calorie deficit. This will help you maintain strength, muscle and keep you from going insane.

35. Weigh yourself every day, but only compare the weekly average.

Want to lose 15-25 lbs of fat and can commit to the next 60 days?

Get involved with this (but be quick, it's closing soon)

https://t.co/6LWP9Mhkwk

If you found this thread useful, retweet the first tweet below to help someone else lose fat.

Follow me @Rob_NBF if you want to get in the shape of your life.
https://t.co/KK9bqE14rs

Want to work with me one to one to lose stubborn belly fat and love handles?

I'll get you results.

Apply on my website:

(Not cheap but results are guaranteed)

https://t.co/bXsqgWp6gK

If you're a dad who wants to be lean, strong and set the best physical example to your kids, read this. https://t.co/GQKIbg1fBN

Most dads don't work out because they tell themselves they don't have enough time.

This is a BS excuse.

You can get significant results with a seriously small amount of working out.

Try this for 3 months and report back.

4 important mindsets for getting results with no time:

1. Done is better than perfect.

2. Workouts don't have to be long to be effective.

3. Returns are diminishing. The 4th set won't add anywhere near as much as the 1st set.

4. 80% of results come from 20% of actions.

You only need 6 movements to cover every major muscle group.

- Vertical Push
- Vertical Pull
- Horizontal Push
- Horizontal Pull
- Squat
- Hip Hinge

Use 1 or 2 compound exercises for each of these in your program and you'll be able to transform your body.

You should:

- Work every major muscle group 2x per week
- Allowing each muscle group 72 hours for recovery before you work it again.

Read on to see how you can do that with the minimum time required 👇

Monday - Vertical Push and Pull:

- Seated dumbbell press
- Pullups

Tuesday lower body:

- Squat
- Romanian deadlift

Wednesday: Rest

Thursday - Horizontal Push and Pull:

- Bench press
- Dumbbell rows

Friday - lower body:

- Deadlift
- Squat variation

Saturday & Sunday: Rest

This is the absolute minimum you need.

You can see progress with this IF:

- You take each set close to failure (0-3 reps in reserve).
- You progressively overload (add reps and weight over time).

If you are incredibly pushed for time, you can just do one set of each exercise.

If you have more time, do more sets. Results will be better for gaining muscle, but one set (taken close to failure) is enough if you're just trying to maintain muscle (for example, as you lose fat)

Returns are diminishing with every set that is added.

Most studies find that people generally respond best with 10-20 sets per muscle group per week, with the returns getting smaller as you get towards the higher end of that range.

Some people will do better on 10 sets than 20 sets (probably most people).

People who can recover from higher volume are more advanced or have a genetic advantage for gaining muscle (and therefore are not reading this thread).

You can do any variation of any of the exercises I listed.

For example: 

- Hack squat machine instead of squats
- Pushups instead of bench press
- Good mornings instead of deadlifts
- Lat pulldowns instead of pullups
- Barbell or bodyweight row instead of dumbbell row.

You can also arrange the exercises differently across the week.

For example, you could do two longer full body workouts:

Full Body 1:

- Squat
- Pullups
- Bench press

Full Body 2:

- Deadlift
- Rows
- Overhead press

Or you could do 6 shorter workouts with one exercise per workout:

E.g.

Monday: Squat
Tuesday: Lat pulldown
Wednesday: Incline dumbbell press
Thursday: Deadlift
Friday: Seated cable row
Saturday: Machine shoulder press

If you want to see more examples of how different exercises fit into the 6 movements, see this thread:
https://t.co/NlifmSdLxN

I got serious results for    Jim, Tony, Ian, John and many others with an approach like this.

The lifting did the job to maintain muscle.

They KEY thing for fat loss was the flexible nutrition framework. https://t.co/lPcceWxfJe

If you can commit for just SIXTY DAYS I will get you results.

My program Shred in 60 is starting on Monday.

It's a hybrid of group and 1-1 coaching that is both affordable and effective.

Sign up here:

https://t.co/6LWP9Mhkwk

If you found this thread useful please retweet the first tweet to help other dads!

Follow me @Rob_NBF if you want to get into the shape of your life for your kids and be around until your grandkids hit adulthood!
https://t.co/NquRxFztzA

Want the full 1-1 coaching experience that lasts for however long you need it (60, 90, 180 days or beyond...)?

Work closely with me and I'll get you results.

Apply on my website:

(Not cheap but results are guaranteed)

https://t.co/bXsqgWp6gK

The #1 thing you MUST do to reduce your risk of an early death.
 
(It's not exercise) https://t.co/ll9daAkVuq

Many people know that being overweight and obese drastically increases the risk of developing non-communicable diseases, such as:

- Type 2 diabetes
- Heart disease
- Stroke
- Cancer

And more...

But did you know that the distribution of that fat matters too?

Visceral fat is belly fat found deep within your abdominal cavity. 

It surrounds important organs, such as your stomach, liver and intestines. 

It's more dangerous to your health than subcutaneous fat, which is fat just below your skin.

If you have high levels of visceral fat, you must fix this ASAP.

The only way to truly know how much visceral fat you have is with a scan.

But you can also use your waist measurement to give yourself a good idea of your risk of health problems from visceral fat.

If you're a woman, you're at higher risk if your waist measures more than 35 inches.

If you're a man, it's 40 inches.

A better indicator is your waist:hip ratio

This chart shows your health risk based on your measurement (source: healthline) https://t.co/t5qDs2zObK

How to get your waist:hip ratio:

- Standing up straight, measure the smallest part of your waist (usually right above the belly button).

- Measure the widest part of your hips or buttocks.

- Divide 1st measurement by 2nd measurement. 

This is your waist:hip ratio.

Example:

Waist circumference = 38 inches
Hip circumference = 40 inches

38/40 = waist : hip ratio of 0.95 (low risk for a man, high risk for a woman)

If your ratio puts you into the high risk category, you probably have high levels of visceral fat actively increasing your risk of serious health problems.

Read on for an explanation of what you should do 👇

You need to lose your excess fat.

The ONLY way to do this is to be in a calorie deficit.

You do this by taking in less energy from food and drink than you expend (burn in a day).

It is MUCH easier to get into a calorie deficit by controlling how much goes IN (how much and what you eat) than trying to increase how much energy you use (through movement and exercise).

The first port of call needs to be reducing energy intake.

My number one recommendation for this is to track what you eat (accurately) using digital kitchen scales and an app called MacroFactor.

Use the goal feature in MacroFactor and accurately log your food & your weight. The app will adjust your targets to keep you on track.

MacroFactor works scientifically by taking your accurate food entries and scale weight entries to calculate your energy expenditure from your weight changes over time. https://t.co/cgPMI66bIz

Check it out here.

Use my code (ROBNBF) to get 14 days free.

https://t.co/YxtU15vUQy

You also need to be resistance training to maintain muscle.

You should work every major muscle group in your body.

This doesn't have to be done in a gym, and you can do it with 6 exercises. This thread explains more.
https://t.co/NlifmSdLxN

Cardio isn't required to lose fat.

It doesn't burn fat directly, it just burns more calories, so it can help you to get into or increase the size of your calorie deficit.

But you can definitely get into a calorie deficit without it.

If you don't like cardio you can just walk more to burn more calories.

Track how many steps you do and make a conscious effort to improve this.

Set yourself a daily or weekly target and make the effort to move more. It all adds up.

If you need more help to lose fat, read this:

I'm launching another intake of my fat loss program Shred in 60, starting on the 6th of March.

It's a hybrid of group and 1-1 coaching which is effective and affordable.

Jim completed the most recent intake and saw this insane transformation.

He got a DEXA scan at the end and his doctor said there was ZERO detectable visceral fat! https://t.co/uJTxwrk4du

If you want to join in, it starts on the 6th of March (this Monday).

You've got to be quick if you want to grab a place.

See the details below:

https://t.co/6LWP9Mhkwk

P.S.

If the first tweet in this thread gets 1,500 likes, I'll post an expanded version of this thread as a fat loss plan on notion with google sheets template (and I'll add my $20 home workout guide for free).

Like and RT below!
https://t.co/HNH0YOhbrK

Want 21 free high protein recipes?

Get them here:

https://t.co/WIrxanaRFw

1500 likes!

Get the plan here on notion with link to Google Sheets template

https://t.co/udY9upStyA

Reasons I work out:

3. To look good.
2. My form of "meditation".
1. To be strong, not frail, in old age.

Want to lose 10-25 lbs of fat in the next 60 days?

Of course you do!

Check this out (closing soon)

https://t.co/QWMInJKaZj

Forget about protein timing, carb cycling, rest pauses, giant sets etc. if you don't know if you're in a calorie deficit or surplus and you're not tracking your lifts.

The basics get you the results.

Need a plan but don't know what to do and can't stick to one anyway?

Gain:

Accountability
Motivation
Knowledge
Structure
Plan

Avoid all the mistakes.

Apply here 👇

https://t.co/gzJkvFIFuf

Dave's just finished the Jan/Feb version of Shred in 60 and says "he feels like a new man". 

Excellent work! https://t.co/IMznKPmKxo

Shred in 60 is starting again on March the 6th.

Spaces are live for the priority list. Soon they'll go public. Keep an eye out if you want one (and be on my email list, join below)
https://t.co/s6FhQOHCy4

Want to work closely with me, one to one?

Apply on my website:

(Not cheap but results are guaranteed)

https://t.co/bXsqgWp6gK

WIN 60 days of coaching!

Want to get on my fat loss program Shred in 60 for free? (starts Monday 6th March)

Typical results = 20 lbs fat loss.

How to enter:

- Follow
- Retweet this tweet
- Comment 'done'

I'll send a link to enter.

Will announce the winner in 24 hours!

This is now closed! I will announce the winner imminently!

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