Leanest 30% in history 😂

Amazing tips- summary

Whatever makes it enjoyable for you to do is your cheat code to do it consistently ☺️

1. 30-50 G protein per meal
2. Train In the morning, eat in evening + intermittent fasting 16:8
3. Increase NEAT -  increase non exercise calories by keeping daily step count to 15k steps/day (walk while eating is my takeaway)
4.  Sleep - minimum 7 hours
5. Weigh yourself daily, same time, every morning after the bathroom
6. Don’t eat with TV (you don’t realise you’re binge eating as you’re binge watching 🥹
7. Do you drink enough water? Craving management- drink water, ask yourself- did I sleep well? Did I drink water? Am I stressed? Bored? Emotional?

Food is fuel and for function, food is not to be used for dopamine



And remember,
If you’re persistent- you’ll get it
If you’re consistent- you’ll keep it
And if you’re grateful you’ll attract more of it

I went from THIS to THIS

had visible abs while “fat”

As soon as they say the word "clients" u already know.

THE DAILY "WEIGHT IN", NEEDS TO BE AT THE SAME TIME!!
ULTRA IMPORTANT!!!

All true statements.  I implemented all these habits during covid and got shredded at 42 years old...  times change though.  I've recently put on 15 pounds, as a result of a new job flying jets, so I am literally crammed into a cockpit for 12+ hours per day.  I get some steps in here and there, and my daily workouts in the hotel gyms, but I don't get the daily walks with the dog that I used to get as a medevac pilot.  I need to find a way to adapt this in... cheers.

I love this guy. He’s not only fit and handsome, but dark curly hair makes him so effing attractive. I know he’s straight and I hope he’s not offended by my comments.

Not 30%, closer to 18-20% bodyfat.  You had the outline of abs in your "Before" photos.

This kid makes a lot of sense. I'm almost 60 and I constantly get told I'm in my forties and I'm height weight proportionate got good muscle tone too. I learned a few things that I was doing here just by eating when I felt like I really wanted to eat and some other things I could do better.

Training in the morning is the BIGGEST hack! I call it the “5am sauce” and contrary to popular belief, you’ll have more energy for the day and feel less hungry

Stop setting up 20-30-90 days goals.
Make the switch and just flip the switch already! 💪

That first picture even trying to make it look worse is clearly not 30% fat.  Is this a joke?

Good stuff man!  Realized need to work on my sleep.

congrats on your mental journey, that's the biggest win.

Great Reporting !! Thank you Dirk ,love ya work

Thanks for this great advice. Your video has inspired me to really get serious about my fitness goals this year.💪

Great advice my friend, great delivery! Thank you

Don’t stop my boy. It’s the most Concise and accurate video i ever saw. Even as a stupid american ( ** USA ) it is easy to see that your intelligence is on a high level (probably higher than most of the World ) Thanks for this video !!

Amazing what anabolic steroids can do

Can'tgo to gym in the morning because of time management,I go 6.30-7pm I make it an appointment because we mentally don't miss those.