Like I said, a book is judged by it’s cover. For this year – 2025 – I am going to use my looks a lot more to judge how I am doing. It should look like I am a marathon runner. That I am fit.
How I look – my body fat percentage in particular – will reveal what I do.

Cmon, you can be judgemental. It’s good. Look at yourself and be judgemental.

The ARC for this year is going to be something like this:

• Athleanx
• James bond, nick bare, daniel craig
• Alcohol is BAD BAD BAD
• Be ACTIVE, lift weights and run
• Sculpt the shoulders and chest and back
• Portion control. Small meals. More meals.
• Burn the fat, extinguish it. But keep the muscles. They are two different systems.

AthleanX – journey through your body

35% Body Fat

• You are inactive
  • Increase activity level. Don’t go crazy but you have to increase
  • Cardio
• You are going to have to cut back the alcohol
  • It is fooling you – you are a fatass, it takes 2000 calories to get you drunk!
• You are eating a LOT
• Portion control

30% Body Fat <– This is where I am in 2025 SOY

• More activity
• Strength training
  • THIS IS THE MOST IMPORTANT POINT
  • 2x a week
• Foods:
  • Get rid of the shit
  • Get FIBER
  • Get PROTEIN
    • Protein and Fiber will FILL YOU UP

25 % Body Fat

• Now shit becomes VISIBLE
• Increase the weight training
  • 3x weights
• Continue the conditioning and cardio
  • One 60 minute session
• Food
  • Fine tune the food even more
  • Reduce the small calorie leaks like sauces and stuff
  • PLATE DIVISION method:
    • 1/3 is protein
    • 2/3 of the remaining 2/3 is Fibers and Carbs

20 % Body Fat

• Writing in Jan 2025: Review this when you get here in the future
• Commitment to weight training is IMPORTANT
  • Fucking 5x a week!
  • The muscle mass is the only way to get this level of body fat
• Conditioning
  • Cardio will have to become HIIT 2x a week!
• Food
  • Continue refinement.
  • Leaner choices
  • Better whole foods

15 % Body Fat

• NUTRITION

10 % Body Fat

• MEHHHHH