Rob - Fat Loss for Busy Dads

Stop judging your workouts based on how much time you spent at the gym.

Start judging them based on the quality of the work that got done and your numbers going in the right direction.

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Business Taxonomy

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

Unified Twitter Taxonomy

Fitness

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

Exercise & fitness

Exercises

Struggling to squeeze in workouts? I've got you covered. Get 10 flexible routines for home or gym, designed for 2 to 6 days a week. Get maximum results with minimum time commitment. Perfect for your busy lifestyle!

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Need some super simple workout programs that are easy for anyone to pick up and run with?

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

"You can't lose fat eating pasta"

Actually, you can.

This is a fat loss meal for me, or a bulking meal for me.

What changes is the total calories I consume across the day. https://t.co/oAGqwdyrcS

Brands, companies, advertisers and every non-person handle with the profit intent related to movies, music, television, franchises, venues, theme parks, toys, tourism, hotels

Entertainment & Leisure Business

This ebook contains 21 high protein recipes with full instructions, calories and macros. This will give you plenty of meals for your rotation so you no longer have to think about what to eat. The focus here is on meals that are quick and easy to prepare - perfect for busy dads!

21 High Protein Meal Ideas for Busy Dads

P.S. Want 21 free high protein recipes that the whole family will love?

Get them here:

https://t.co/WIrxanaRFw

Jared was 230 lbs when he started working with me, and getting under 200 lbs has been a goal for a while now.

Told him to send me a picture of the scale when it happens and he sent me this the other day! https://t.co/saVbqC4SyH

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

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.

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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.

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

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

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

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Interests and Hobbies Vertical

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Interests and Hobbies Category

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

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

If you want to lose 30 lbs, watch this, then check out the link below: https://t.co/sDkEuRCMVg

Shred in 60 Lose 10-25 lbs in 60 Days - Guaranteed. Next Program Start: 8th April Join the Priority List Now Enter your first name and email address below to join the priority list for the next program. Read more

Shred in 60 - Nothing Barred Fitness

New program starts on April 8th, get on the priority list here if you want to be on it!

https://t.co/lBQovXbyFF

Your body fat percentage is an excellent predictor of your overall health.

If it's over 25% you've got work to do.

Around 15 is ideal.

Your family dynamic will be permanently improved if you become a fit dad that sets a healthy example.

P.S.

I'm running "the best 60 day fat loss program on the internet", Shred in 60, again in April!

If you want to grab a place when they go live, get on the priority list now👇

https://t.co/lBQovXbyFF

It's much easier to focus on losing 10 lbs five times (with a break in between) than to focus on losing 50 lbs.

Want to gain a pound?

Drink a pint of water.

Want to lose a pound (or more)?

Don't eat or drink all day.

Want to lose a pound of fat?

Be in a calorie deficit.

I'll answer this:

However long it takes to rack up a 154,000 kcal deficit.

Age doesn't make much difference. https://t.co/FCvE8siSyv

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