I stood on a scale at 18 years old. 88kg. 25% body fat. I heard people laughing under their breath before I even looked up.

That day is the reason I live by a rule I don't break, whatever else is going on in my life: lean is law.

In this one I'm taking you all the way back — the college team, the football pitch, wearing a t-shirt underneath my top on the hottest day of summer because I was too insecure to take it off. And I'm showing you exactly how I went from that scale to walking around 10-13% body fat year-round, every season, for the last 2 years.

0:00 – Why lean is law
1:36 – Defining lean and law
2:44 – The Marvel signaling effect
5:58 – Back to college — the real story
7:44 – Lean is a non-negotiable
9:18 – How to actually stay lean
9:25 – Calorie deficit
10:19 – Protein target
10:47 – Progressive overload
11:26 – Final word