The last fat loss guide you need for 2026 - copy me

How I Lost 20 Pounds of Fat in 90 Days

Introduction to Weight Loss Journey

• The speaker introduces the video, stating he will explain how he lost 20 pounds of fat in 90 days without becoming "skinny fat" and while enjoying his favorite foods.

• He shares a before-and-after picture, highlighting his transformation from low confidence and being out of shape to achieving a lean toned physique.

Personal Background and Challenges

• The speaker notes that no one in his family was fit, which influenced his own fitness journey. He desired a lean look rather than a bulky bodybuilder appearance.

• He discusses various diets he tried (whole foods, intermittent fasting, carnivore diet), noting they were not sustainable for long-term weight loss.

Target Audience for the Video

• The video is aimed at individuals wanting to lose stubborn fat while still enjoying their favorite foods and not spending excessive time in the gym.

• It addresses those who lack confidence due to their body image or have previously failed with other diet plans like keto or intermittent fasting.

Who Should Not Watch This Video

• The speaker clarifies that this video is not for those satisfied with being overweight or unwilling to change their mindset about fitness.

• It also excludes viewers looking solely for quick fat loss without addressing underlying issues or making time for their health.

Key Insights on Fat Loss

• Emphasizes that losing fat does not require extreme measures like running excessively or eating only salads; understanding calories is crucial.

• Shares personal experiences of enjoying meals like Raising Canes and cookies while still progressing towards fitness goals.

Understanding Muscle Growth While Losing Fat

• Discusses the misconception that one cannot build muscle while losing weight; stresses the importance of progressive overload in training.

• Encourages viewers to prioritize key factors in daily life that contribute to both muscle growth and fat loss.

Effective Gym Strategies

• Promises to teach viewers how to calculate calories effectively and enjoy food while working towards fitness goals.

• Plans to share efficient gym strategies so viewers can achieve results without dedicating excessive time there.

Personal Transformation Story

• Provides insight into his past struggles with self-image as a "skinny fat" individual lacking confidence, illustrating his journey through visual examples.

Health is True Wealth

Importance of Health

• The speaker emphasizes that while people often have multiple problems, health issues are singular and paramount. This highlights the need to prioritize health over other concerns.

• The speaker shares their personal fitness journey, indicating that anyone can achieve similar results through effort and basic understanding of fitness principles.

Introduction to the Fit Protocol

• The "Fit Protocol" is introduced as a system developed through personal experience and research, aimed at helping others lose fat and build muscle effectively.

• A visual comparison shows the speaker's transformation, reinforcing the effectiveness of their protocol.

Components of the Fit Protocol

Fixing Your Mindset

• The first component focuses on mindset; believing in oneself is crucial for success in fitness.

• An analogy involving numbers illustrates how perspective shapes reality—both viewpoints can be correct depending on one's mindset.

Intentional Eating Habits

• Emphasizes shifting from an outcome-based approach to a process-based one. Success should be measured by daily actions rather than immediate results.

Understanding Caloric Needs

Caloric Maintenance Explained

• Each individual has unique caloric maintenance levels based on various factors like weight and activity level. Understanding this is essential for effective weight management.

• The importance of using a Total Daily Energy Expenditure (TDEE) calculator to determine personal caloric needs is highlighted, stressing that many people unknowingly consume excess calories leading to weight gain.

How to Effectively Track Calories and Build Muscle

Tracking Calories Accurately

• The speaker emphasizes the importance of maintaining a calorie deficit of 300 to 500 calories for weight loss. They recommend using the My Fitness Pal app for accurate tracking instead of manual methods like notes apps.

• A crucial tip is to track food in its cooked state rather than raw, as cooking alters water content and provides more accurate calorie counts.

Importance of Protein Intake

• The speaker discusses the significance of protein in muscle building, noting that many people neglect their protein intake while exercising.

• They suggest a target of one gram of protein per pound of body weight, explaining that slight deviations above or below this target are acceptable and should not cause stress.

Training Consistency Over Variety

• The speaker reflects on their past belief that constantly changing workout splits was necessary due to new studies but concludes that consistency is key regardless of the split type.

• They describe their push-pull-leg workout split, detailing what exercises fall under each category (e.g., chest/triceps/shoulders for push).

• It’s emphasized that individuals should choose a workout schedule that fits their lifestyle—whether it’s three days or six days a week—and stick with it for long-term success.

Progressive Overload for Muscle Growth

• The concept of progressive overload is introduced as essential for muscle growth; simply going to the gym isn't enough without increasing weights or reps over time.

• An example illustrates how to apply progressive overload: if you lift 135 pounds for eight reps one week, aim for ten reps the next week or increase the weight if unable to do so.

Mindset Shift Towards Fitness

• The speaker shares personal reflections on overcoming negative self-perception and excuses about fitness, highlighting how mindset changes can lead to improved confidence and energy levels.

• They conclude by inviting viewers who struggle with confidence and energy issues related to fitness to book a call for personalized guidance on fat loss and muscle building.