The ultimate fat loss guide for 9-5ers.
Follow these simple steps to drop 25+ pounds in the next 90 days:
Follow these simple steps to drop 25+ pounds in the next 90 days:
Before I was a full-time coach, I was a software engineer sitting at a desk for 40+ hours a week and this was the strategy I used to stay in shape regardless of how busy I was with work and life.
When it comes to improving your health, all the information is out there already.
Some of the basics:
• Caloric deficit
• Sleep 8 hours
• Lift 3-5x a week
• Drink more water
• Increase daily movement
• Eat 1g of protein per lb of bodyweight
Some of the basics:
• Caloric deficit
• Sleep 8 hours
• Lift 3-5x a week
• Drink more water
• Increase daily movement
• Eat 1g of protein per lb of bodyweight
I’m not going to go into much detail about why these are important, but I'll cover how to actually accomplish them with a busy schedule.
I preface these types of threads with two things:
1. This isn’t a shortcut, you have to be consistent and put in the work. That’s the only way you’re going to see results.
2. Don’t get started until you have the right mindset.
1. This isn’t a shortcut, you have to be consistent and put in the work. That’s the only way you’re going to see results.
2. Don’t get started until you have the right mindset.
Your progression should be:
Right mindset → Take action → Build systems/routines → Iterate YOUR process
Right mindset → Take action → Build systems/routines → Iterate YOUR process
The mindset shift that needs to occur is from goal oriented thinking to long term thinking.
Goal oriented thinking: “How can I lose 20 lbs as fast as possible?”
Long term thinking: “How can I create a lifestyle that’ll ensure I never have to struggle with my health again?”
Goal oriented thinking: “How can I lose 20 lbs as fast as possible?”
Long term thinking: “How can I create a lifestyle that’ll ensure I never have to struggle with my health again?”
Goals are great for setting a direction to move in but don’t foster the development of habits & systems that make results sustainable.
That’s no bueno.
Fall in love with the process and you’ll never have to worry about the progress (because it’ll come as a byproduct).
That’s no bueno.
Fall in love with the process and you’ll never have to worry about the progress (because it’ll come as a byproduct).
The three main pillars we’re gonna check off by the end of this:
1. Nutrition
2. Fitness/Activity
3. Lifestyle
1. Nutrition
2. Fitness/Activity
3. Lifestyle
Nutrition
Non-negotiables for your nutrition:
1. Stay within your calorie goal
2. Eat 1g protein per lb of bodyweight (unless you’re very overweight and just eat roughly your goal bodyweight in grams)
Non-negotiables for your nutrition:
1. Stay within your calorie goal
2. Eat 1g protein per lb of bodyweight (unless you’re very overweight and just eat roughly your goal bodyweight in grams)
Some tips:
1. Grab a rough estimate of your calorie intake here: legionathletics.com
2. Track your food with a scale and MyFitnessPal
1. Grab a rough estimate of your calorie intake here: legionathletics.com
2. Track your food with a scale and MyFitnessPal
Your food choice should consist mostly of whole foods:
• Lean proteins
• Whole grain carbs
• Healthy fats
• Vegetables
• Fruits
• Dairy
Be consistent with all your meals at home & at work, then it gives you some freedom to have 1-2 meals out or a drink during the weekend.
• Lean proteins
• Whole grain carbs
• Healthy fats
• Vegetables
• Fruits
• Dairy
Be consistent with all your meals at home & at work, then it gives you some freedom to have 1-2 meals out or a drink during the weekend.
For 9-5ers meal prep is going to save you a lot of struggle.
You can prep 3-4 days worth of food in 30-40 minutes.
It’s worth the time commitment 1-2 days a week.
You can prep 3-4 days worth of food in 30-40 minutes.
It’s worth the time commitment 1-2 days a week.
How I meal prep:
1. Buy a shit ton of protein (93/7 ground turkey/beef, chicken breast/thighs, salmon, shrimp, sirloin, etc)
2. Choose a carb source (rice or potatoes are easy)
3. Add some veggies
Bring some hot sauce, salsa, or low-cal bbq sauce, and throw some on at work.
1. Buy a shit ton of protein (93/7 ground turkey/beef, chicken breast/thighs, salmon, shrimp, sirloin, etc)
2. Choose a carb source (rice or potatoes are easy)
3. Add some veggies
Bring some hot sauce, salsa, or low-cal bbq sauce, and throw some on at work.
So your shopping list for the week should be fairly simple:
1. 1-2 pounds of lean meat per day (200 grams of protein is a little over 2 lbs of lean meat a day)
2. A couple pounds of potatoes or rice
3. Vegetables of your choice
4. Salsa, hot sauce, low-cal bbq sauce
5. Spices
1. 1-2 pounds of lean meat per day (200 grams of protein is a little over 2 lbs of lean meat a day)
2. A couple pounds of potatoes or rice
3. Vegetables of your choice
4. Salsa, hot sauce, low-cal bbq sauce
5. Spices
But what about snacking?
I got you there too.
High protein snacks are great, but also fruit & water are fair game to hold you over.
• Oikos Triple 0 yogurt (This is my go to)
• Protein shakes
• Protein bars (careful of added sugar here)
• Turkey roll ups
• Cottage cheese
I got you there too.
High protein snacks are great, but also fruit & water are fair game to hold you over.
• Oikos Triple 0 yogurt (This is my go to)
• Protein shakes
• Protein bars (careful of added sugar here)
• Turkey roll ups
• Cottage cheese
Fitness/Activity
There’s no need to overcomplicate your fitness when you’re just getting started.
• Lift weights at least 3 times a week
• Get moving for 30-60 minutes a day (walking is fine)
Start slow and increase over time.
There’s no need to overcomplicate your fitness when you’re just getting started.
• Lift weights at least 3 times a week
• Get moving for 30-60 minutes a day (walking is fine)
Start slow and increase over time.
I recommend working out in the morning for 3 reasons:
1. The hardest part of your day is usually the workout, get it out of the way first
2. You’re not going to want to do it after a long day of work
3. It sets the tone for healthy decisions throughout the day
1. The hardest part of your day is usually the workout, get it out of the way first
2. You’re not going to want to do it after a long day of work
3. It sets the tone for healthy decisions throughout the day
For your lifting, start with 3 or 4 days a week.
You can do either a full body or upper/lower split. It’s the best place to get started for beginners.
Check out my thread here for some good exercises to incorporate as a beginner:
You can do either a full body or upper/lower split. It’s the best place to get started for beginners.
Check out my thread here for some good exercises to incorporate as a beginner:
Now for increasing your activity level, this doesn’t mean walking 10 miles a day.
It means walking slightly more than you currently do.
• Walk during your calls (if you can)
• Park further from the office or store
• Bring a smaller water bottle and walk to fill it up
It means walking slightly more than you currently do.
• Walk during your calls (if you can)
• Park further from the office or store
• Bring a smaller water bottle and walk to fill it up
Lifestyle
Improving your health isn’t about choosing between a fit life or a fun one, it’s about finding a balance where you’re living a healthy life and are able to enjoy everything about it.
Your #1 goal should be finding a system/balance you can enjoy for years to come.
Improving your health isn’t about choosing between a fit life or a fun one, it’s about finding a balance where you’re living a healthy life and are able to enjoy everything about it.
Your #1 goal should be finding a system/balance you can enjoy for years to come.
When it comes to improving physical & mental performance, a few small changes go a long way.
Sleeping more is key:
• Aim for 7-8 hours
• Stay off screens 30-60 mins before bed
• Supplement with magnesium glycinate to improve sleep
• Get some AM sun & supplement Vitamin D
Sleeping more is key:
• Aim for 7-8 hours
• Stay off screens 30-60 mins before bed
• Supplement with magnesium glycinate to improve sleep
• Get some AM sun & supplement Vitamin D
Audit what you put into your body.
Start with the basics:
• More sleep & water
• Less alcohol & high calorie drinks
These alone will start dropping the lbs and increase your energy & productivity levels.
Start with the basics:
• More sleep & water
• Less alcohol & high calorie drinks
These alone will start dropping the lbs and increase your energy & productivity levels.
How to drop the weight off as a 9-5er (very high level stuff):
• Prep your meals
• Track your calories
• Lift 3-4 days a week
• Walk more (Start by adding 2k steps a day)
• Sleep more
• Drink more water
Do these well and you’ll drastically improve your health.
• Prep your meals
• Track your calories
• Lift 3-4 days a week
• Walk more (Start by adding 2k steps a day)
• Sleep more
• Drink more water
Do these well and you’ll drastically improve your health.
I’m a big fan of starting small and slowly introducing more change.
Focusing on 2-3 small changes at a time makes it easy to build healthier habits that last long term.
Once you realize how easy it is you’ll kick yourself for not doing it earlier.
Focusing on 2-3 small changes at a time makes it easy to build healthier habits that last long term.
Once you realize how easy it is you’ll kick yourself for not doing it earlier.
Additionally, I couldn’t add everything I wanted to here, so if you have some questions feel free to comment or shoot me a dm and I'll do my best to try and help you out.
If you made it this far, I appreciate you and I hope you got some value out of this.
If you did, retweet it to share with others and bookmark it for you can refer back to this.
If you did, retweet it to share with others and bookmark it for you can refer back to this.
I’m taking on 2 more clients before the new year.
If you're a 9-5er looking to:
• Drop 20+ pounds
• Improve your health & performance
• Create a system that's sustainable
Let me know and I'd love to help you out.
Dm me for more info
If you're a 9-5er looking to:
• Drop 20+ pounds
• Improve your health & performance
• Create a system that's sustainable
Let me know and I'd love to help you out.
Dm me for more info
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