4 days of lunch, done! 25 min cook and prep time. 6oz lean ground turkey with greek seasoning, feta, cucmber and homemade tzatziki. 6oz turkey with taco seasoning, Daiya Mexican cheese (lactose free) and smashed avo cup. Plenty taco meat left over for today's dinner! Greek macros: 550 calories | 41g protein | 18g carbs | 33g fat | 3g fiber. Taco macros: 510 calories | 41g protein | 14g carbs | 30g fat | 3g fiber.

The Wake and Shake check-in. 30g protein within 30 minutes of waking. Every morning, drop your shake (or whatever you had) in the comments. Why: it kills the junk-grabbing, makes the rest of your macros easier, and gets you ahead on protein before life gets loud. Starts tomorrow morning. Who's in?

1 hour = Sunday evening dinner for the family + 5 days of lunch. 35g protein hit every lunch. I have 4 seasonings for chicken, 1 for beef, 2 for ground turkey. That's 7 weeks of lunches in rotation so I don't get bored but I dont have to think about what to make for lunch. Nurri 30g protein shake for breakfast and I'm half way to my daily protein goal by 12:30 every day. Consistency, not perfection.

I feel some of you slacking. The messages don't have the same oomph. You're not as amped. This is that sticky time. This is the moment where you push past where you were before and lean into who you are and who you want to be. Don't do the same thing you've always done. Why did you reach out? Why did you download the app? Why did you ask me for help? You started this for a reason. Don't fall back into the same person you were. You're not that person anymore. Let's refocus. Start tracking your food. Follow the GPS. Follow your game plan. Get back on the horse. It's the weekend. That's not an excuse to go crazy — it's an excuse to keep going. The weekends are when you lock in MORE, not let loose. If the week is the only thing giving you structure, you have nothing to build on. Let's get it, fam. If you need help, reach out — text, DM, call. You all have my number. Let's get it.

Last night I ran my 5-9 after my 9-5. 13,570 steps. Push-ups. Pull-ups. Dinner weighed before I ate it. No skipped workout because of “a long day.” No 2-hour gym session. Just a full-time job and a plan that fits around it. Here’s the thing most people get wrong: you don’t need more motivation. You need a smaller plan you’ll actually do. Walk through the day. A bodyweight circuit when you get home. Protein first at dinner. That’s it. That’s the whole system on a workday. What’s your move after work today — gym, walk, or rest?