Here's what you can expect today

• If I Woke Up 20lbs Overweight Tomorrow, Here's Exactly What I'd Do In The Next 90 Days
• How to live longer than 99% of people
• 3 things to cut out if you want to lose more fat & have more energy

Read time : 3 minutes

Want to lose 20lbs of stubborn belly fat in the next 90 days? Here's everything you need if you're a busy executive.

We've coached nearly 2,000 executives in 8 years through my company. This system works because it's built for your schedule.

No magic. No shortcuts. Just execution.

🥩 THE NUTRITION SYSTEM

Shop the perimeter once weekly. 30 minutes max.

Your executive grocery list:

→ Proteins: chicken breast, 95/5 ground beef, wild salmon, sardines, eggs, Greek yogurt

→ Carbs: white rice, sweet potatoes, oats, chickpeas

→ Fats: EVOO, avocados, almonds, walnuts

→ Produce: spinach, broccoli, bell peppers, berries, bananas, oranges

Meal structure for busy schedules:

→ Breakfast: Greek yogurt + walnuts + honey, 3 scrambled eggs, avocado, sour dough toast or oats (350-450 cal, 35-40g protein)

→ Lunch: Grilled chicken + white rice + EVOO, Salmon and bean salad with lemon & herb (450-550 cal, 40-45g protein)

→ Dinner: 95/5 burgers + roasted vegetables, Turkey chilli with white rice (450-550 cal, 40-45g protein)

→ Snack: Hard-boiled eggs + fruit, Greek yogurt with almonds (150-250 cal, 15-25g protein)

Sunday meal prep: 1 hour. Batch cook protein.

Water: Half your body weight in ounces daily.

Flexibility: 1-2 "off plan meals. Pizza nights with kids or steak dinner with your partner. 1-2 drinks one night weekly.

💪 THE TRAINING SYSTEM

45 minutes, 4 sessions weekly. Perfect for your calendar.

Push/Pull/Legs rotation:

Push: Bench press 3x8-10, overhead press 3x8-10, incline DB press 3x10-12, lateral raises 3x12-15

Pull: Deadlifts 3x8-10, pull-ups 3x8-12, rows 3x8-10, face pulls 3x12-15

Legs: Hack squats 3x8-10, RDLs 3x10-12, Bulgarian splits 3x12/leg

Progressive overload every session.

Cardio: Norwegian 4x4 protocol once weekly

→ 5-10 min warm up

→ 4 minutes hard, 4 minutes recovery, repeat 4x

📝 Your Daily Habit Tracker

→ Sleep: 7+ hours, same bedtime (non-negotiable)

→ 3-2-1 method: 3hrs before bed cut food, 2hrs cut liquids, 1hr wind down

→ Steps: 8,000+ daily (take walking meetings, park further away)

→ Morning sun: 10-15 minutes within first hour awake

→ Daily weigh-ins: same time, same scale

Box breathing during commute: 5-10 minutes daily

Supplements: Vitamin D3, Omega-3, magnesium glycinate, creatine

Stalled after 2 weeks? Drop 200 calories.

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How To Live Longer Than 99% Of People

Would you like to be running around after your kids and grandkids in your final decades of life?

The sad reality is that most US adults spend the last 10-12 years of their life with srious mobility issues.

No travelling, no hiking, no playing in the backyard. You're simply a passenger.

If you want to avoid that, the work starts now and never stops.

In this video, I show you exactly what to do.

​Click Here To Watch​

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3 Things To Cut Out For Better Energy & Fat Loss

• No caffeine 10hrs before bed. It wrecks your sleep. This slows fat loss & crashes energy levels
• Alcohol - There is no safe amount if alcohol that will not impact sleep. Try to limit to 1-2 drinks a few hours away from bed at business dinners.
• Food 3hrs before bed. Eating close to bed raises resting heart rate. Which impacts the quality & depth of your sleep.

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Calling 3 Busy Executives Who Want To Lose Weight, Get Stronger & Live Longer

I'm looking for 3 committed executives this week who want to:

• Lose body fat (especially midsection)
• Build lean, healthy muscle tissue
• Improve longevity so you can be around for your family

We will :

• Create a custom workout plan around your busy schedule
• Create a tailored diet plan that fits, family, work & travel life
• Assign you a personal 1-1 coach who has over 15 years of experience to work 1 on 1 and meet with you every week

If 2026 hasn't worked out health wise yet, it's time for a different strategy.

​Book Your Free Strategy Call Here

Ps. Got any health or fitness related questions I can answer for you right away?

Drop me a reply. They go straight into my personal inbox.