fromfady.bsky.social
Lost 100lbs. Transformed more than my weight. Here to share the lean systems that fuel the healthiest people. Learn from someone who’s lived it.
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P.S. I’m looking for 3 more high-achieving men who want to lose 20+ pounds in 90 days.
No extreme diets or living in the gym.
Just the system that helped me lose 100 lbs.
If you want to feel confident in your clothes again, DM me "lean" and let's chat.
twitter.com/messages/co...
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Here's the truth:
You don't need:
• Perfect genetics
• Endless motivation
• Complex meal plans
You need:
• A meal plan that fits into your life
• 3 focused workouts/week
• Daily accountability
Follow the system and results follow.
That's it.
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9. Trying to outwork your diet
You can't outrun your fork.
Burning 1000 calories takes hours.
Eating them takes minutes.
Your body sheds fat in a caloric deficit.
Food is the foundation. Training amplifies.
The gym is a catalyst - not a fix for poor eating habits.
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8. Routine hopping
"It's not working" after 7 days...
So you switch. Again. And again.
This is why most people fail.
Fat loss isn’t instant. It takes time.
Stick to a plan and trust the process.
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7. Obsessing over the scale
Weight fluctuates whether you like it or not.
Water, sleep, stress, timing - they all affect the number.
Daily weigh-ins will make you obsess over noise.
Focus on weekly averages.
Track trends, not numbers.
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6. Starving yourself before big meals
"I'll skip lunch for dinner tonight"
Bad move.
You show up starving and overeat way more than you planned.
Instead, eat high-protein meals before going out.
You’ll eat less without even trying.
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5. Overtraining
More is not better. Better is better.
I used to spend 3+ hours in the gym every day.
I lost 50 lbs...then I gained most of it right back.
Now? 60 min, 3-4x per week.
That’s all it takes.
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4. Avoiding weights
If you don’t want to look like a deflated balloon, resistance training isn’t optional.
Even 3 sessions/week will:
• Reshape your body
• Boost metabolism
• Preserve muscle
If you’re not resistance training, you’re doing this wrong.
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3. Eating the same thing every day
Sure, you can lose weight eating chicken and rice.
But can you do that for years?
Most can’t. They get bored, then binge.
Mix it up:
• Keep protein high
• Rotate staple foods
• Make healthy versions of meals you love
Break the monotony.
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2. Not moving enough
Think about this:
The gym is only 4% of your day.
If you're sitting the rest of the time, you're fighting an uphill battle.
I went from 3K to 10K steps by:
• Taking stairs
• Walking after meals
• Walking during calls
• Parking further away
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1. Trusting calorie burn estimates
Your Apple Watch says you burned 800 calories.
You probably didn’t.
Most people overestimate calories burned and underestimate calories eaten.
Remember: Fat loss happens in the kitchen.
Track food, not "calories burned."
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I used to weigh 270 lbs.
Tried every diet, workout plan, and hack.
None stuck.
Years of trial and error taught me the reality of what works (and what doesn't).
It wasn’t until I stopped making these mistakes that everything changed…
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I’m looking for 3 more high-achieving men who want to lose 20+ pounds in 90 days.
No extreme diets or living in the gym.
Just the system that helped me lose 100 lbs.
If you want to feel confident in your clothes again, DM me "lean" and let's chat.
twitter.com/messages/co...
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Imagine losing:
• Your health
• Your vitality
• Your independence
All because you waited too long.
A personalized exercise and nutrition plan built around your life is your best defense against muscle loss.
If you're serious about your health and ready to take control:
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3. Early intervention
It’s never too late to start - but waiting only makes it harder.
Addressing muscle loss early prevents future damage and health issues.
Don’t wait until weakness or injuries force you to take action.
Start now while the climb is still manageable.
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2. Nutrition
Your muscles constantly break down and rebuild.
Without enough protein, that process stalls.
Aim for 0.8–1g of protein per pound of body weight daily to fuel muscle growth, aid recovery, and prevent loss.
Nutrition is just as important as training.
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The solution comes down to 3 core pillars:
1. Resistance training
A personalized routine challenges your muscles without wrecking your schedule.
This builds muscle that lasts.
The key is progressive overload - gradually increase weight and intensity to keep growing stronger over time.
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Good news:
Science shows that muscle loss can be reversed at any age.
Yes, even if you’re 40, 50, or 60.
Your body never loses its ability to build muscle.
The question is: how do you stop the decline?
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Muscle loss destroys your life in ways you never imagined:
• Destroyed metabolism
• Accelerated brain aging
• Loss of basic independence
• Increased risk of early death
• Higher risk of life-changing injuries
But, there’s a way to fight back…
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Here's what happens:
You lose 8% of your muscle mass every decade after 30.
Once you hit 60? That loss TRIPLES to 3% per year.
And this isn't just about looking good in the mirror...
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Sarcopenia is the age-related loss of muscle mass and strength.
It begins around 30 years old and it only gets worse with age.
The stats are brutal:
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P.S. I’m looking for 3 more high-achieving men who want to lose 20+ pounds in 90 days.
No extreme diets or living in the gym.
Just the system that helped me lose 100 lbs.
If you want to feel confident in your clothes again, DM me "lean" and let's chat.
twitter.com/messages/co...
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This system helped me lose 100 lbs.
The key?
• Simple meal plans > complex diets
• Sustainable habits > extreme restrictions
• Intentional 3hr/week training > endless cardio
No fancy diets needed. No living in the gym.
Just proven steps that work.
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Part 3: RECOVERY
None of this works if you’re always tired and stressed.
Sleep 7-8 hours minimum.
Good sleep:
• Preserves muscle
• Reduces cravings
• Improves willpower
• Enhances fat burning
• Maintains metabolism
• Controls hunger hormones
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4. Track!
If you're not tracking, you're flying blind.
How can you get stronger if you don’t remember what you did last week?
How can you know if you’re hitting your step goal if you’re not tracking?
Most people can’t even remember what they ate this morning.
No tracking = no progress.
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3. Walking is your best friend.
Walking is a fat loss cheat code because it:
• Burns ~100 calories per mile
• Increases fat burning
• Boosts metabolism
• Reduces belly fat
• Controls appetite
• Easy to maintain
Aim for 8,000+ steps per day.
No cardio needed - just steps.
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3 full-body sessions are enough:
This allows for:
• More recovery
• More strength per session
• More time to actually live your life
Our goal here is to start slow.
Remember: We’re in this for the long haul.
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2. Lift 3x per week.
Each workout = 1 hour max.
That's a total of 3 hours a week.
That's it. No excuses about time.
If you're new, prioritize machines. They're stable, safe, and less intimidating.
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1. Workout as early as possible.
Get it done early and you:
• Stop thinking about it all day
• Have more energy
• Stay motivated
• No excuses
The earlier you move, the easier it is to stay consistent.
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Part 2: EXERCISE
Remember:
• Your diet controls your fat loss.
• Your training controls your strength, muscle, and overall look.
With that being said...
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Then mix in vegetables and carbs as needed.
Could be:
• Beef patty + low cal bun + veggies
• Chicken + stir fry veg + egg noodles
• Scrambled eggs + turkey bacon + avocado
The point is this: Make it so easy you can't fail...
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Here's how I do it.
I prepare protein in bulk early in the week:
• Fish
• Turkey
• Deli meat
• Chicken thighs
• Chicken breast
• Lean beef (96/4)
Choose what you enjoy and prep it.