๐ THE WHOLE THING. SIMPLIFIED.
No programme. No protocol. No phases.
Just the stuff that actually works,
stripped of everything that doesn't.
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๐ง๐ฟ๐ฎ๐ถ๐ป๐ถ๐ป๐ด:
3 sessions a week.
Squat, hinge, push, pull โ every session.
Add a small amount of weight or reps every week.
Write down every every exercise: how many sets, the weight and the reps
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๐ก๐๐๐ฟ๐ถ๐๐ถ๐ผ๐ป:
Protein at every meal โ 30-60 grams per meal
Fill 1/3rd of the plate with veggies or fruits
Stop drinking your calories: Drink a lot of water, tea, black coffee etc
80-90% whole foods, nutrient dense and high protein
Cook more
When you dont have time: either order something healthy or eat a bunch of Greek yoghurt or beef jerky
๐ฆ๐น๐ฒ๐ฒ๐ฝ:
Same wake time every single day.
No food within 2.5 hours of sleep.
Room cold and dark.
Phone out of the bedroom.
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๐ ๐ถ๐ป๐ฑ๐๐ฒ๐:
Stop waiting to feel ready.
Decide who you are, then act like it.
The first 6 weeks will be hard. Keep going anyway.
Judge progress over months, not days.
โโโโโโโโโโโโโ
None of this is complicated.
The fitness industry has a financial incentive
to make it complicated.
Complicated people buy more products,
follow more accounts, and hire more coaches.
Simple approaches are easy to stick to long term which lead to epic results ๐ฅ
2March 18, 2026 309 1
