If I magically woke up with a big belly & my goal was to become...
Chace Chambers@ChamberofFit
40 views
Oct 06, 2025
~5 min read
Advertisement
1
If I magically woke up with a big belly & my goal was to become unrecognizable ASAP, here's everything I'd do:
2
1. Creatine monohydrate. 5 grams/day to start, experiment with 10g/day after a few weeks. Find the dose that brings you the most benefit. No, it won’t make your hair fall out or hurt your kidneys. It will help you build muscle and strength.
3
2. Protein. Protein. Protein. I'd aim for 40 grams OR MORE per meal. 1g protein/lb bodyweight or goal bodyweight (if you're extremely overweight) daily should be your target. It will help you feel more full, burn more calories, and build muscle. (I'll list some foods later)
4
3. Lifting is essential. If you don't lift while losing weight you lose muscle slowing your metabolism & making it hard to keep fat off. If you lift, you'll build muscle & improve your metabolism, this makes it EASIER to keep the fat off. 3-5 sessions per week is great.
5
4. 90% of the time eat nutrient dense, whole foods like potatoes, salmon, eggs, lean ground beef/turkey, chicken, greek yogurt, rice, sirloin steak, sardines, cottage cheese, etc. 10% of the time I'd eat "less clean" foods you enjoy for sustainability.
6
5. Food = fuel mindset. Stop viewing food as only a source of pleasure and focus on choosing meals & foods based on how they make you feel. This will improve your decision making.
7
6. Shift your identity to being the fit person. Believe you are fit and act as a fit person before you are actually fit. Believe it relentlessly until it becomes your reality. If you don't shift your identity, the results won't stick.
8
7. Master lifting technique before going heavy. Doing the opposite leads to injury.
8. Progressively overload your lifts. This means adding weight/reps as often as possible. If you don't increase the demands placed on your muscles over time, you won't grow.
8. Progressively overload your lifts. This means adding weight/reps as often as possible. If you don't increase the demands placed on your muscles over time, you won't grow.
9
9. Prioritize quality sleep. Poor sleep is the root of low motivation, injury, hunger, cravings, and other things that make the process difficult. Focus on getting 7-8 hours of quality sleep per night. (tips coming later)
10
10. Alcohol. Drink in moderation or not at all. I've coached for years now and I can tell you without a doubt those who drink more see slower progress than those who don't. It kills your sleep, recovery, fat loss, gut health, and more.
11
11. Cardio is great for your health, but alone it isn't great for fat loss. You can eat 300+ calories in 30 seconds from a slice of pizza but it will take 30 minutes of running to burn those calories off. It can also spike hunger causing you to over-eat & negate progress.
12
12. Get an under-desk treadmill. It’s tough to always be able to get outside and walk. But there's no excuse when your treadmill is waiting for you every day. This also will allow you to work and walk which makes getting steps far easier.
13
13. 50g protein cheat sheet:
- 2 scoops whey protein
- 2 cups egg whites
- 8oz 93/7 ground beef
- 6oz chicken breast
- 2 cups Greek yogurt
- 2 cups cottage cheese
- 8oz sirloin steak
- 8oz ground turkey
- 13 shrimp
Loading your meals with protein = fat loss on autopilot
- 2 scoops whey protein
- 2 cups egg whites
- 8oz 93/7 ground beef
- 6oz chicken breast
- 2 cups Greek yogurt
- 2 cups cottage cheese
- 8oz sirloin steak
- 8oz ground turkey
- 13 shrimp
Loading your meals with protein = fat loss on autopilot
14
14. 10,000 steps daily. This isn't hard, stop making excuses. Any day you absolutely can't get 10K do 45 minutes of zone 2 cardio such as incline walking.
15. Weigh yourself daily. Average it weekly. The average weekly weight is what matters, not day to day weigh ins.
15. Weigh yourself daily. Average it weekly. The average weekly weight is what matters, not day to day weigh ins.
15
16. Take your bodyweight x 10-12 (200lbs = 2000-2400 calories) and eat this many calories daily. This estimation will usually put the average person in a sustainable calorie deficit.
17. If you aren't losing 1-2lbs per week on average, you need to decrease your calorie intake or take more daily steps.
17. If you aren't losing 1-2lbs per week on average, you need to decrease your calorie intake or take more daily steps.
16
18. Sleep tips. Make sure your room is cool (68 degrees or less) and comfortable. Get blackout curtains, go to bed and wake up at similar times daily, limit blue light for an hour before bed. Get sunlight at sunrise, wear blue light blockers at night, and take magnesium.
17
19. Training 101: Upper/Lower/Full Body split for 3x/wk. Upper/Lower/Rest/Upper/Lower split for 4x/wk. Do 5-15 sets per muscle group per week in the 6-12 rep range. Make your sets end near failure to stimulate growth efficiently.
18
20. Cut toxic habits. This includes late night binge snacking, eating fast food 4-5x/wk (unless you're making smart choices), drinking excessive amounts of sugar loaded soda, snacking on processed junk, etc.
19
21. Create a system of 3-5 go to meals for each meal of the day and rotate them as needed for enjoyability. Literally no one I know that’s gotten in incredible shape eats random meals each day. You must build routine or you’ll fail.
20
22. Track everything, your calories, macros, steps, workouts, etc. Without data you can't make good decisions to break through plateaus and keep your progress rolling.
21
23. Learn to view mild hunger as progress. It is inevitable along the journey, especially if you're already lean and trying to get leaner.
24. Throw out any food you know you can’t control yourself around. This will set your food environment up for success.
24. Throw out any food you know you can’t control yourself around. This will set your food environment up for success.
22
If you enjoyed this thread:
Follow me @ChamberofFit for more no-nonsense fat loss advice.
Bookmark and retweet the tweet below to share this with others 🤝
x.com/ChamberofFit/s…
Follow me @ChamberofFit for more no-nonsense fat loss advice.
Bookmark and retweet the tweet below to share this with others 🤝
x.com/ChamberofFit/s…
23
P.S: If you’re a busy high achiever over 35 years old wanting to drop 20lbs+ AND keep it off without:
- Living in the gym
- Starving or fad diets
- Sacrificing your time w/ family or social life
DM me "FIT" & I’ll help you achieve that:
x.com/messages/compo…
- Living in the gym
- Starving or fad diets
- Sacrificing your time w/ family or social life
DM me "FIT" & I’ll help you achieve that:
x.com/messages/compo…
24
I’ve helped 100s of clients lose 20-100lbs+ AND keep it off.
If you follow my program and don’t reach your goal, I’ll give you your money back.
DM me "FIT" if you´re ready to transform.
If you follow my program and don’t reach your goal, I’ll give you your money back.
DM me "FIT" if you´re ready to transform.
