If fat loss feels harder than it should right now, it’s almost always because one of the Big 3 slipped: 1️⃣ Strength Training Lifting 3–4x/week keeps muscle high, metabolism high, and progress steady. 2️⃣ Sleep If you’re sleeping 5–6 hours, cravings explode, energy drops, and fat loss slows down. 3️⃣ Protein Low protein = more snacking, more hunger, worse recovery, and less muscle retention. You don’t need a new plan. You don’t need more motivation. You just need to tighten up the Big 3. Lock these in → everything else becomes easier. Will be back to videos tomorrow when I am home. Happy Saturday!

Most guys mentally check out of training during the holidays. Lighter weights. Less effort. “Just maintaining.” That’s a mistake. Heavy lifting is fat loss insurance. It tells your body to hold onto muscle, keep metabolism high, and stay tight — even when food isn’t perfect. You don’t need max lifts. You need intent. ✔️ Push challenging weights ✔️ Track your lifts ✔️ Stay in the 5–10 rep range ✔️ Aim to maintain or slightly improve strength Lift heavy now so you don’t have to rebuild later. Drop the ONE lift you’re focused on improving this month 💪

“Nighttime cravings aren’t a lack of discipline — they’re a lack of strategy.” Most men don’t lose fat because they eat too much at night. All day they’re solid… Protein good… Meals good… Steps good… Training good… And then 9pm hits —and suddenly they’re elbow-deep in cereal, chips, cookies, ice cream, leftovers, whatever’s in reach. Here’s the truth: 👉 Nighttime cravings are predictable. 👉 They happen for a reason. 👉 And you can stop them with strategy — not willpower. Let’s break down why nighttime eating happens and how to fix it.

“Most programs work. Most people don’t.” A lot of men bounce from program to program thinking the plan is broken. “Keto didn’t work.” “Fasting didn’t work.” “This coach didn’t work.” “That workout routine didn’t work.” Here’s the truth: 👉 It’s not the program you’re following that isn’t working — it’s your lack of commitment to it. Not sticking to the plan is what’s causing your lack of progress. Most decent programs — ANY decent program — will get you results if you just refuse to quit. This month, it’s time for accountability.