If I woke up tomorrow and I was 25 lbs overweight, these are the exact steps I'd take to be lean again in 90 days.

(Includes macros and training program I'd follow and foods I'd buy)

Bookmark this to save it for later! https://t.co/BLJ5A5Gr6A

𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀

I know from experience that I maintain my weight on around 3100 calories per day.

I am tall (6'2), very active and have above average muscle mass.

This impacts how many calories I need per day.

𝗬𝗼𝘂𝗿 𝗻𝘂𝗺𝗯𝗲𝗿𝘀 𝘄𝗶𝗹𝗹 𝗯𝗲 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁.

I transform tired, busy, overweight dads into lean & energised champions for their families using my 20 Minute Muscle system and 10:1 nutrition protocol.

Rob - Fat Loss for Busy Dads

Entity Service top level domain, every item that is in Entity Service should be in this domain

Entities [Entity Service]

Services

Brand

Google 

Products created by Brands.  Examples: Ford Explorer, Apple iPhone.

Product

Google brand conversation

It's important you eat the right number of calories for your body and your activity levels.

Don't copy my numbers.

Use a calorie calculator to get a ballpark figure to start with (google this).

From this, you can adjust based on progress.

I would eat around 2,100 calories per day to lose about 2 lbs per week.

But I couldn't just eat any foods.

It's important to have the right amount of protein and to focus mainly on whole, unprocessed foods.

This would help prevent ravenous hunger and maintain muscle.

𝗣𝗿𝗼𝘁𝗲𝗶𝗻

I usually aim for 1 gram of protein per lb of LEAN mass.

Assume my starting weight is 215 lbs and I'm 20% BF.

My lean mass would be 172 lbs.

Therefore I should eat 172g of protein.

Let's round that up to 180g to be on the safe side.

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Business Taxonomy

Brands, companies, advertisers and every non-person handle with the profit intent and related to foods & beverages such as snacks, soft drinks, beers.

Food & Beverage Business

Unified Twitter Taxonomy

Food

Dieting

Top level entities that describe a Brands industry

Brand Vertical

Retail industry

Grocery/Convenience - Retail

Whole Foods

Protein = 4 calories per gram.

Therefore I'd be getting 720 calories per day from protein.

That leaves me 1380 calories to get from whatever else I want.

I'd focus on unprocessed whole foods to keep hunger at bay and plenty of nutrients in my diet.

Here's my shopping list:

Turkey

Steak
Chicken breast
Ground turkey
Ground beef (5% fat)
Tuna
Salmon
Tilapia
Prawns
Eggs
Liquid egg whites
Skyr
0% fat Greek yoghurt
Pasta
Rice
Chopped tomatoes
Tomato sauce
Herbs &amp; spices
Sweet potatoes
Bread (wholegrain)
Potatoes
Lots of vegetables
Fruit
Olive oil
Fun foods https://t.co/kaUbBj8ZFw

Steak
Chicken breast
Ground turkey
Ground beef (5% fat)
Tuna
Salmon
Tilapia
Prawns
Eggs
Liquid egg whites
Skyr
0% fat Greek yoghurt
Pasta
Rice
Chopped tomatoes
Tomato sauce
Herbs & spices
Sweet potatoes
Bread (wholegrain)
Potatoes
Lots of vegetables
Fruit
Olive oil
Fun foods https://t.co/kaUbBj8ZFw

I'd save about 10-20% of my calories per day for things I love to eat.

This is how I manage to lose fat fast whilst still eating things that don't typically fit into your usual diet.

I prefer to save the 10-20% up for multiple days then have a bigger treat at the weekend. https://t.co/LgCe5GRjBY

Brands, companies, advertisers and every non-person handle with the profit intent related to sports nutrition, athletic apparel, sports apps, fitness venues

Sports & Fitness Business

Fitness

𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴

I follow a pretty minimalist training program when I'm looking to get lean.

All I care about doing is maintaining muscle mass whilst dropping fat.

So I just lift enough to maintain muscle mass. https://t.co/F7Fn0o37Mh

I train each muscle group twice per week with 2 sets per muscle group and 0 reps in reserve.

I can do this with just 6 exercises.

I do two exercises for each of these movement categories:

- Vertical push
- Vertical pull
- Horizontal push
- Horizontal pull
- Squat
- Hip Hinge

Top level interests and hobbies groupings, like Food or Travel

Interests and Hobbies Vertical

A grouping of interests and hobbies entities, like Novelty Food or Destinations

Interests and Hobbies Category

Exercises

Deadlifts

Example exercises:

- Seated dumbbell shoulder press
- Chinups
- Dumbbell bench press
- Seated row
- Barbell back squat
- Romanian deadlift

These correspond directly to the categories in the tweet above in the same order.

In addition to all of this, I'd track my steps and make sure my movement levels were staying consistent over time.

I like to keep my steps over 7,500 per day.

If this drops too much I won't burn as many calories and my fat loss will slow down.

𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝘀

Nothing here makes much difference. I could take no supplements and follow all of this and get the same results.

I mainly take these to fill any potential gaps in my diet.

(list below)

Wellness and health

Holistic healing/nutrition

Conversations about dietary supplements e.g. vitamins, protein powder

Dietary Supplements

Whey protein - only when I am short on my protein target.

Magnesium - helps with my sleep, prevents migraines (for me) and I feel better when taking it.

Vitamin D3 &amp; K2 - I live in the UK and don't see much sun.

Omega 3 - heart, eye, skin and joint health

Whey protein - only when I am short on my protein target.

Magnesium - helps with my sleep, prevents migraines (for me) and I feel better when taking it.

Vitamin D3 & K2 - I live in the UK and don't see much sun.

Omega 3 - heart, eye, skin and joint health

for types of exercises& fitness and moves, e.g., yoga, crunches, squats 

Exercise & fitness

I also take creatine which gives a small but noticeable boost to strength in the gym.

That's it.

Any supplements promising miracle results are a scam. Don't waste your money.

The real results come from all the other stuff I said.

If you found this thread useful, please RT the first tweet below to help someone else!

https://t.co/uv43dGtNbC

P.S.

If I could guarantee you'd lose 15-25 lbs in 90 days or you pay nothing, would you take me up on that offer?

I'm taking on 3 committed men at the moment to do just that!

Just send me a DM.

Here are some results I've gotten for others: https://t.co/97VEPOF7qq

DM me to get started! 👇

https://t.co/1RrVWZLzpG

Fit Legacy Program A 100% Customised Program for Dads to Lose their Belly and Love Handles, Get a Flat Stomach and Defined Muscles​ “I was disappointed I had become too big to fit into this t-shirt properly… Read more

Apply for the Fit Legacy Program - Nothing Barred Fitness

If I could guarantee you hit your fat loss goals would you be interested in working with me?

I'll craft you a custom plan, check in with you regularly, answer all questions and hold you accountable.

Sound interesting?

See more here:

https://t.co/KboC0EuNSb

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