If you want to lose 30 pounds of fat by the end of 2025, copy this:

About this Video

• Video Title: If you want to lose 30 pounds of fat by the end of 2025, copy this
• Channel: Dan Go
• Speakers: Dan Go
• Duration: 00:17:49

Introduction

This video outlines a 15-step protocol for losing 30 pounds of fat by the end of 2025. The speaker emphasizes the importance of not just weight loss, but also maintaining the results long-term and improving overall health and well-being. The protocol is based on the speaker's experience helping a client lose significant weight.

Key Takeaways

1. Eliminate Alcohol: Alcohol consumption hinders fat burning and leads to poor food choices, sleep, and willpower.
2. Calorie and Protein Targets: Calculate daily caloric intake (body weight x 12 or 11) and minimum protein intake (body weight x 0.8 g). Prioritize hitting these targets over precise carb and fat tracking.
3. Strategic Meal Timing: Eat within 1-2 hours of waking, with a high-protein breakfast (40g+), and finish eating 3-5 hours before bed. This regulates hunger and improves sleep quality.
4. Strength Training and Cardio: Perform 3 strength training workouts per week with progressive overload (adding 5 lbs or reps). Aim for 8,000-10,000 steps daily.
5. Optimize Sleep: Create a conducive sleep environment (cool room, mouth tape, blackout shades, etc.) and a consistent sleep schedule.
6. Supplementation: Consider taking at least 5g of creatine daily and ensuring sufficient vitamin D and K2 levels.
7. Consistent Tracking: Regularly track weight (daily or weekly), workouts, and nutrition to identify weaknesses and stay accountable. Take progress pictures every 4 weeks and get blood work done.
8. Journaling and Mindset: Journal your experiences, feelings, and progress to enhance self-awareness and mental well-being. Change self-talk to reflect a healthier identity and practice mental rehearsal.