Dylan Benjamin
@dylanbenjamin__
helping busy guys drop fat, get strong & look good naked. 700+ transformed in just 3 hours a week.
fat loss is actually pretty simple when you know what to do. grab my free cheat sheet to help you look so good naked clothes become optional ⤵️ mailchi.mp/bodybydb/simple
you don’t lose progress because you had beers or missed a workout. you lose it when you decide to start over. momentum doesn’t restart on monday. it never stopped.
how do you define true health and fitness? it’s being strong enough to handle life, centred enough not to be consumed by it, and humble enough to keep growing no matter how far you’ve come. true strength is the ability to carry life’s weight without collapsing under it.
Alcohol is not the villain. Overdoing it is. Rules that work Protein first Water between drinks Clear spirits with diet mixers Cut it off 2 hours before bed Follow those and you can still lose fat, build muscle, and feel sharp tomorrow.
If I had 75 days to drop 20 lbs I would Repeat simple high protein meals Delay breakfast if it helps the deficit Walk 12k steps daily Lift full body 3x week Cut booze, sugary drinks, mindless snacking Boring beats broken.
No time is not a plan. Do this on slammed days 1 main lift 4 sets 1 push or pull superset 2 rounds Carry for 60 sec 25 minutes counts. Never skip. Just scale.
Protein target for most men over 35 1.0 g per lb goal bodyweight. Easy wins Greek yogurt Eggs Cottage cheese Lean beef or chicken Whey shake when busy Hit protein and everything gets easier.
Want a free testosterone booster? Sleep. Tonight Set a bedtime No screens for 60 minutes before Cool dark quiet room Do this for 7 nights and tell me you do not feel different.
Are you training like a pro athlete while eating and sleeping like a college student Fix the boring stuff and the results show up fast.
Most men could transform their body with 3 things 1. Lift full body 3x week 2. 50 g protein each meal 3. Walk daily Do this for 90 days. If nothing changes I will eat my gym bag.
Want a free testosterone booster? Sleep. Tonight Set a bedtime No screens for 60 minutes before Cool dark quiet room Do this for 7 nights and tell me you do not feel different.
You don’t need 6 workouts a week. You don’t need to cut carbs. You don’t need punishment. You need a plan that works on your BEST days and your WORST.
Most men could transform their body with 3 things 1. Lift full body 3x week 2. 50 g protein each meal 3. Walk daily Do this for 90 days. If nothing changes I will eat my gym bag.
Looking good naked isn’t vanity. It’s health. To look good naked you have to eat well, lift weights, sleep, and walk. The exact same habits that keep you alive longer.
Are you training like a pro athlete while eating and sleeping like a college student Fix the boring stuff and the results show up fast.
Fruit doesn’t make you fat. Overeating does. No one on earth got fat from bananas.
Want a free testosterone booster? Sleep. Tonight Set a bedtime No screens for 60 minutes before Cool dark quiet room Do this for 7 nights and tell me you do not feel different.
Mobility isn’t “extra.” It’s the thing that keeps you moving like you’re 30 when you’re 50. Ignore it and you’ll creak like a rusty door hinge.
Protein target for most men over 35 1.0 g per lb goal bodyweight. Easy wins Greek yogurt Eggs Cottage cheese Lean beef or chicken Whey shake when busy Hit protein and everything gets easier.
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