I'm back to my heaviest dumbbells, it's been the most insightful journey to rebuild both my shoulders from two torn ones!

This is how you get leaner over the weekend step by step: 

1. Take your body progress photos today and make sure you’re covering all body parts, not just where you lean out first. 

2. Check the light so it’s not unusually gym selfie mirror style  flattering which will seduce your mind that you got leaner already and you can refuel with REFEED. 

3. Check the texture of your fattest body part; is it thinner body fat or thicker or just the same? 

4. Grab your fat so you know if your love handles got looser, monitor it. 

5. Be mindful about your meal plan and the fact “one cheat meal” can undo the whole body recomposition process momentum you’ve been building up over the week. 

6. Tomorrow Saturday avoid falling for your friends’ drinking and mindless eating lifestyle, if you feel tempted just ask yourself if their body shape is your goal? 

7. Don’t rely on your willpower to sit with hunger, plan for a big POBO FighterDiet meal you can have if you go weak.

By the way, if you’re dieting with hunger you’re not doing it right, real hunger isn’t needed to get lean, reminder this. 

8. On Sunday, watch your Mind carefully, you might get hit by another “start over diet Monday” mentality you’ve conditioned yourself to keep up repeating, it’s the yoyo dieting culture you’re stuck on. 

When this thought arrives, remind yourself that if you eat today the way you want to remember tomorrow you’ll choose the right way to wake up leaner. 

9. Be extra cautious when it’s Sunday afternoon and your mind suggests “just one last cheat”. 

When this strikes you, take that fantasy for a thought observation. What will going for it do for you? Will the bliss end in regrets? Will you be proud of yourself if you cave? 

10. Give yourself daily positive encouragement for working on your discipline, your self reliance and self trust. 

Follow this protocol and you will wake up Monday HAPPY, feeling invincible, proud and LEANER. 

Let me know how it works out! 

For joining my VIP coaching, VIP form checks and personal training online email me!

Only REAL people train with me!

#fitnessgoals
#realfitness
#WorkoutRoutine

New routines added every week because I train every week!
Do you feel the difference?

Extra hard ab wheel rollout with bottom stagger reps!

How many days in a week do you train abs?

My k.i.s.s tips about how to get leaner and build real muscle: 

I just recorded my podcast episode about it! 

How do I gauge my leanness progress and why on Friday? 

Why taking fitness progress photos are real helpful and the importance of form checks?

Do you believe you’re stuck at a stubborn fat loss plateau? 

Listen to my straight shooter fitness podcast episode about this!

I published new episode:

TIPS for real body transformation, please check it out ⬇️

https://www.podbean.com/ei/pb-agt4k-197592a

It's 3 MONTHS to Christmas!

How's YOUR 2025 fitness year?

Mine is STRONG because I KEEP SHOWING UP to my TRAINING. 

I'm going to USE the 3 last MONTHS to GAIN Muscle.

January 1 I'll be LEANER, DENSER, STRONGER & HAPPY I didn't quit the season like MOST PEOPLE DO!

I want my fellow dedicated fitness people who train with me to list the workout videos you actually DID with me the past week!