The absolute number one excuse I hear from people is TIME. You don't have to be a slave to the gym to get the physique you want. As we age we just have to be smarter and more precise with our training an nutrition. Only have 3 days a week to train? No problem. Here’s a great article on making the most effective 3-day workout splits—simple, efficient, and built for results. 👉 The 3 Day Workout Split - "A lot of people think that the only way to do "better" is to do more. More reps, more sets, more time in the gym... you name it."

👉 1st Phorm Recipe Link

https://open.spotify.com/episode/3esBJKs3YPHo9U7d2vi074?si=sSvkQhqCQISWZjLsmIrxeA

If you’re chasing high-protein steak cuts that actually taste good and won’t crush your macros, here’s the play: If you’re in a calorie deficit and trying to stay lean while still getting your steak fix, here’s the list of steak broken down by fat content per 100g (cooked). I eat steak daily, but I don’t always go for the fatty cuts, especially while in a deficit trying to lean out. Steak Cuts Ranked by Leanness (Fat Content) 1. Eye of Round Fat: ~4g Protein: ~30g Super lean. A little tougher, so go slow-cooked or sous vide. Budget cut for high-protein days. 2. Top Round Fat: ~5g Protein: ~29g Great for meal prep. Roast it, slice it thin. Just don’t dry it out. 3. Top Sirloin Fat: ~6g Protein: ~31g All-around solid. Great flavor, not too fatty. Easy to cook and hit your macros. 4. Flank Steak Fat: ~8g Protein: ~28g More flavor, but you pay for it in fat. Still a clean choice with a good marinade. 5. Filet Mignon (Tenderloin) Fat: ~9g Protein: ~28g Leaner than it tastes. Pricey, but a solid “date night cut” that won’t wreck your deficit. 6. Skirt Steak Fat: ~12g Protein: ~27g One of the most flavorful. Not terrible, but portion it right. Best on higher-fat days. 7. New York Strip Fat: ~14g Protein: ~27g Great taste, but a little heavier on the fat. Clean it up by trimming the outer edge. Quick Cooking Tips for the Cut Phase - Skip butter—use avocado oil spray or olive oil with restraint. - Grill, broil, or cast iron—keep it hot and fast. - Let it rest—keep the juice in, keep the flavor. - Weigh it cooked—don’t guess, track it. When you’re cutting, fat adds up fast. Stick to the 4–6g range when you can. Rotate in the higher-fat cuts sparingly. Let the steak work for your goals, not against them.

Consistency and patience, you need to do the plan, follow your macros and it will come off. Last time I was 230 pounds was in my mid 30’s. I’m hopeful with my continued journey I’ll reach my next goal in the next two months!