Justin Myers

Everything I ate on my chest day in a calorie deficit

2500 cals
202g protein
289g carbs
63g fat

Follow to see more of why I eat and how I train to stay lean year round at 37 years old

How many times are you repping 225? Drop it in the comments

Here’s one rep for every year since I started training

The first year, 225 was a max. A grinder. A “spot me bro” lift with a bar that barely got up

Now it’s a warm-up.

Everyone wants to post PRs and physique pics but not talk about the decades of work it takes to build it

We are going hit 25 reps by the end of the year

LETS GO BOYS

Everyone thinks staying lean in your 30s means cutting carbs. I eat all 7 of these daily and I’m leaner now than I was at 25.

🥚 Eggs - protein + omegas
🌰 Dates - nature’s candy, perfect pre-workout
🍯 Honey - fuels training without the crash
🥭 Mango - fast carbs + it just tastes incredible
🥔 Potatoes - the most filling food per calorie, easy to cook
🫐 Blueberries - antioxidants without the sugar spike
🍦 Greek yogurt - 20g protein and it hits like dessert

No powders. No “superfoods.” No 6am fasted cardio.

Just real food, eaten consistently, in amounts that make sense for how much I move.

The secret isn’t restriction it’s whole foods that you enjoy and are hard to overeat.

DM me “DIET” if you want helping building a diet to hit your goals

Use this progression chart to hit your first 315 lbs squat this year

Once you complete one level you’re ready to move on to the next

I want all the bros squatting three plates this year

Follow Justin | Fat Loss Engineer to build massive legs

These 6 habits made my weight loss journey a lot easier and actually made the results stick

If you’re on weight loss journey try these 6 tips

1. Stop mindless snacking
2. Slow down when you eat
3. Stop eating before you’re stuffed
4. Eat around the same times every day
5. Drink water before meals
6. Stay busy enough that you don’t eat out of boredom

Send me a DM if you want my 1:1 help making your fat loss easier

How many you got?

Try this if you think your cortisol is too high to lose weight

I’m not a teacher but maybe wait until you can make it through the whole class without leaving before trying advanced stuff 🤷‍♂️