Recently, Ryan sent me this updated picture - he's been working with us for close to a year now. He's been regularly updating me on his progress - and he's now up to 73 pounds of fat loss in less than one year. Ryan and myself went to high school together, so this one is a bit special. It's been so cool to become known as "the guy" to go to if you need to get into great shape. The guy who was once sedentary and morbidly obese is reversing the course. He's active, lifting regularly, running 5-10k's and he's a million times happier and more confident as a result. There's some people out there who are self-motivated. They just need the "info" - and they'll do the work. But not everyone is like that. We don't hav an "info" problem in 2025. We have a "take action" problem. If you've been wondering when you're going to "take action", see this as your sign. Ryan here finally got fed up with being the fat Dad, and said, "Enough is enough, let's go" and look at him now. If you want to make a real change, at some point, you'll need to do the same. If you need help, see the next tweet...

The first pic was me at the age of 29. The 2nd pic is me at the age of 45, currently. The funny thing is, the fat bloated whale you see in Pic #1 *actually* went to the gym regularly and lifted. But he did everything wrong. And I mean everything. Every day was arms day. And chest day. He skipped legs, and thought jogging was "good enough". He didn't track his workouts. He just went into the gym and did whatever looked like fun at the moment. As a result, he didn't get stronger. He didn't gain any muscle. He also skipped workouts often. He would plan to go 3 days per week, but a lot of weeks, he found himself missing workouts due to a lack of motivation. The guy on the right is 100% the opposite. He never skips leg day. He tracks all his workouts. He gets stronger every session. He never misses a session. He also is 15% body fat year 'round instead of 40% body fat. What sparked this change? Shortly after the picture on the left was taken, I tried a new training program - Reverse Pyramid Training. The workouts were short and sweet. 30-40 minutes, 3 times per week. You only did 2 sets per exercise, but you POURED your intensity into them trying to get stronger every session. You hit every muscle group 1-2 times over the course of the week. I started closely tracking my sessions, and my strength EXPLODED. This was so exciting, my motivation went through the roof. I found myself itching for the next session. I wouldn't dare miss a beat, not when I was gaining strength so rapidly. For 2 straight years, my gym attendance record was perfect. Zero missed sessions. My lifts went from: 205 bench => 305 bench 215 squat => 335 squat 225 deadlift => 445 deadlift All from a 30 minute workout 3 times per week. The Reverse Pyramid Training program is what "hooked" me on lifting weights, and I've never been the same since. It made me a "gym rat". You can grab the program I used free in the next tweet, too.

For years, most of my clients had a lot of weight to lose, but that's not the case as much. Lately, I've been getting more and more 1:1 clients who don't want straight up "fat loss" - they're looking for the Holy Grail. They want to lose fat while gaining muscle at the same time. A lot of time this is due to GLP's - GLP's will cause you to lose weight, but they won't cause you to be fit. That needs an actual gameplan. If you've spent a lifetime behind a computer screen, you won't become lean and muscular overnight, you need a gameplan. Let me tell you - this is a tricky endeavor to fix It's not something that "just happens". Fat loss can "just happen" - be in a calorie deficit and you'll lose fat. But if you want to actually make gains while you're losing fat, you need to be dialed in. You need to be in a calorie deficit. But not too big of a calorie deficit. You need to be training hard. But not too hard so you can't recover. You need to be eating carbs. And eating at the right times each day. And nailing your sleep. And much, much more... You need to be smart in the weight room. "Winging it" isn't going to cut it. You need to be rock solid consistent as well. The good news is if you ARE dialed in, you can drastically change your body composition in a short time period. Here's an example (below) - this is Todd, a 51 year old Dad of 2. During our time together, Todd's body fat has dropped from 35% down to 16-17%. His abs are nearly visible. He lost 40 pounds on the scale. He's lost 8 inches off his waist. His "drop" has gone from 1 inch to 8 inches. (Your drop is the difference between your chest and stomach measurement - it's a metric that tells you your belly fat in relation to your chest muscles. 8 inches is an excellent drop!) I have 3 spots open on my personal 1:1 roster for those who want a dedicated, personalized game plan to shred fat and gain muscle at the same time. If you want to chat, see the next tweet. \

There are 2 years in between these 2 pictures . The pic on the left was me in 2011 and the pic on the right was me in 2013. On the left I weighed 290, on the right I weighed 210. Also - the left pic is "that picture" for me. A lot of us former fatties have "that picture". The picture you look at and say "wtf dude I can't believe I let myself go like that". I had gained 70 pounds from the age of 18 to the age of 30. The funny thing was, I was always health conscious. I wasn't purposely trying to be a fat slob, the weight just kinda crept up. I would gain 5-6 pounds per year. Very slowly. Fasat forward 12 years and I was a whale. I dove deep into the depths of nutrition trying to solve this riddle. I tried low carb/Keto before Keto was even a thing (remember, this was 2011...). Eventually I started tracking my macros (which was a great idea), and I started a strategy where everything "clicked" - fasting. With a fasting protocol, it made macro counting EASY. I would skip breakfast. I would eat a standard lunch. Then, I would only need to plan for 1 meal - dinner - and I would hit my numbers every day. I used a 16/8 fasting protocol - popularized by "Leangains", which was en vogue at the time. I ended up losing 80+ pounds of body fat. The guy on the right is 7.3% body fat, according to the DEXA scan. I learned a ton about fasting in the process, and started helping my friends/family through fasting protocols. If you want to learn about: 16/8 fasting 20/4 fasting OMAD fasting Extended water fasting 5:2 fasting Grab my "Fasting For Fat Loss" guide in the next tweet - it's free for you today