After years of struggling with my weight, I finally cracked the code. Over 2,000 workouts, 3,000 hours, and 9 years later, here are the 11 systems that transformed my health (and will do the same for you):
1. The 10:1 Ratio Don't spend more than 10 calories per gram of protein. Example: • 200 calories with 20g protein? Perfect. • 300 calories with 15g protein? Skip it. This single rule eliminates confusion and makes every food choice crystal clear.
2. Eat The Frog Start each workout with your hardest lift. Tackle the toughest part when: • Your energy is at its peak • Your form is sharpest • Your mind is clearest The rest of the workout will feel easier.
3. The 10-Minute Rule Not motivated? Only commit to 10 minutes. That's it. If you still don’t want to continue after that, stop. But here's the truth: You won't. I've used this rule 2,000 times. I've quit after 10 minutes exactly 0 times.
4. No Zero Days Do something every day, no matter how small • A quick workout beats none. • A short walk beats none. • Something over nothing. Our goal is to keep momentum alive. Zero days kill progress, but small actions keep it moving.
5. Every Step Counts Treat 10,000 steps as a lifestyle, not a workout. • Take the stairs • Walk during calls • Park further away • Walk between sets Small choices compound. Big results follow.
6. Gym for Muscles, Kitchen for Fat Loss The gym builds muscle. The kitchen burns fat. Don't try to outrun a bad diet. Don't try to outlift poor nutrition. Build strength in the gym. Create deficits in the kitchen.
7. Protein First Before you think about anything else, find your protein. Why? • Keeps you full • Preserves muscle • Prevents overeating Protein is the foundation of a solid diet.
8. The 2-Day Rule Never miss two days in a row. One day off? That’s normal. Two days off? Now it’s a pattern. Two misses is the start of a new habit. Consistency keeps the rhythm.
9. The 1:1:1 Water System 1 gallon per day 1 glass before meals 1 glass when you wake up Benefits: • Curbs cravings • Aids in weight loss • Boosts energy levels Often, dehydration disguises itself as hunger.
10. Zero-Calorie Drinks Only Stick to water, coffee, and tea. Liquid calories add up fast without filling you up. Cutting them out is one of the easiest ways to control intake. Drink your water, eat your calories.
11. The Sleep Stack • No food 3hrs before bed • No screens 1hr before • Magnesium glycinate • Dark, cool room Sleep is your body's reset button. Better sleep = better choices = better weight loss.
These systems aren't complicated. They're simple. They're repeatable. They're sustainable. And over time, they create massive results.
Thanks for reading! If you enjoyed this thread: • Follow me @fromfady for more. • RT to share it with your friends.
P.S. I’m looking for 3 high achievers ready to transform their health. If you’re: • Tired of feeling stuck • Ready to build lasting habits • Committed to a lifestyle change DM me 'Lean OS.' https://x.com/messages/compose...
@fromfady No zero days and the 2-day rule sync up nicely. Just goes to show no matter how shitty you feel, you can always do something even if it's micro in scale. It's more about the repetition than the result. Killer thread bro 💪
@ItsMatDo You said it perfectly ! 🤝
@fromfady Systems built by someone who’s been through it all. Doesn’t get any better.
@johnnyxbrown Learn from those who are experienced. Much appreciated, Johnny!
@fromfady That's one hell of a transformation. Well done!
@SteveOnSpeed Thank you, Steve!
@fromfady “You’re not ugly you’re just fat/poor” Good work man.
@jamessimulation Much appreciated, James!
@fromfady Killer thread Fady. The No Zero Days is a great habit. Even doing pushups for a couple minutes will compound more than doing nothing.
@thedanielaros The Daniel seal of approval ? I’m honored. 🤝 thank you
@fromfady What a GROWTH MINDSET! Well done.
@abdulahmusalam Thank you! Glad it resonated.
@fromfady Great thread Fady!!!! 👏👏👏
@tyromper Thank you, Tyler!
@fromfady lookin good
@piovincenzo_ Appreciate it!
@fromfady Your story is unique! Great. How do you feel now?
@FitWithDrSam I feel 1000x better, brother.
@fromfady @DhiruCodes You, one day 🦍
@kadaipaneeeer @DhiruCodes I’ll get him there ;)
@fromfady this is insane you are insane