Christian Alexander - Physique & Performance Coach.

All the same foods, but your results will vary massively.

If you don’t know the portion sizes you need to be eating, it doesn’t make a difference what foods you eat, it can be the difference between keeping the dad bod, or getting lean and in shape.

I ate very similar same foods to what I normally do on my 5 week cut, I just changed the portion sizes, and you can see the results for yourself.

Save this video for the next time you’re trying to get lean.

The difference between where you are now, and the physique you want to achieve comes down to the daily choices and actions you make, you don’t need to get things perfect straight away, but as long as you’re making decisions over time that leads to the “Guy who is in shape” you will be well on your way

Most men make these 3 mistakes when they bench and it is one of the reasons they never get much stronger or build the chest they want.

1.) Their feet are all over the place

They never think about foot position.

So their feet sit too far forward, move around during the set, and they lose stability before the bar has even moved.

2.) They just lie flat on the bench

They don’t have any upper-back tension, their shoulder blades aren’t pulled back, there is no deliberate setup.

Strong benching starts with creating a stable base, not just lying down and hoping for the best.

3.) They rush the unrack

They lift the bar out before they have braced, taken a proper breath, or created any tension through their body.

That is the big difference. Average lifters think the bench press starts when the bar comes down.

Strong lifters know the lift starts before the bar even leaves the rack.

Fix your setup, get more stable, and give yourself a much better foundation to become stronger over time.

I break all 3 down properly in the reel.

If you want more lifting advice to help you get stronger and actually look like you train, drop me a follow. ✅

Most guys underestimate what they can achieve when they get their body fat low enough. People like Brad Pitt and Tom Holland aren’t overly built, they have some muscle, but the real trick is their body fat levels are low enough to be able to see every single muscle group, which gives the illusion of looking bigger.

However guys like Henry Cavil is a different ball game, he has a lot of muscle mass, he’s around 200 lbs fairly lean with thick traps, chest and wide delts, This would typically require 3-5 years of eating a lot of food to build muscle heavy training, and a few fat loss diets in between to achieve this.

What physique you going for?

This is why your belly stopped coming off.

When you have a lot of weight to lose, you can often make great progress just by cleaning up the obvious stuff.

Less takeaway, fewer drinks, healthier options, more protein etc

And initially, the weight can come off pretty quickly.

But as you get leaner, something changes.

Your margin for error gets smaller.

When you are heavier, your body generally uses more energy, so you can often get away with a less precise approach and still make progress.

But once you have already lost a decent amount of weight, the same loose habits that got you started might no longer be enough to get rid of the last bit around your stomach.

That is where a lot of men get stuck.

They keep following the exact same approach that worked at the beginning but their body is no longer in the same place it was at the beginning.

Getting from overweight to lighter is one stage.

But going from lighter to properly lean is another.

And the second stage usually requires a lot more precision.

it does not mean doing anything extreme, but the plan has to evolve as your body changes.

What got you here will not always get you to the next level

Imagine being a grown man, twice this kid’s age, and using your time to tear him down.

It’s embarrassing.

And you see this everywhere.

Someone starts losing weight, getting stronger, quitting bad habits, building a business, or trying to improve their life

And there is always somebody in the comments trying to mock them, discredit them, or make their hard work seem insignificant.

But that behaviour says nothing about the person improving.

It tells us everything about them

Because secure people do not feel threatened by somebody else winning.

So if someone starts to talk 💩 about you putting in the work and bettering yourself, ask yourself one question:

Why does your progress bother them so much?

The answer becomes clear pretty quickly…