SW Fitness

If I Wanted To Drop 20lbs Of Belly Fat After 35, This Is EXACTLY What I’d Eat Every Single Day.

Most men think they need 5–6 meals a day like a bodybuilder to get lean.

You only need 3.

Meal 1 (12pm)

🥣 500g 0% Greek yogurt or Skyr

🍓 Organic strawberries

🍯 1 tsp raw honey

Meal 2

🥤 2 scoops grass-fed whey protein with water

🍖 A large mug of bone broth

🧂 Maldon salt for electrolytes

The perfect appetite suppressant.

High protein, incredibly filling and the easiest way to crush hunger between meals without blowing your calories.

Meal 3

🥩 250–300g flank steak

🍠 A large baked sweet potato

🥦 As much broccolini as you can eat

Hydration

💧 Sparkling water all day.

Craving Management

🥕 Raw carrots

🥒 Cucumber

🥝 Kiwi

🍉 Watermelon

🍓 Strawberries

🥦 Greens

Eat as many servings as you darn well please. They’re incredibly filling for very few calories. Season everything to taste with your favourite spices, but watch out for hidden calories like oils, sauces and butter.

☕ Espresso or black coffee only. No milk. No sugar. Cut caffeine off by 1pm so your sleep stays on point.

The Fat Loss Multiplier

😴 Get 8 hours of sleep every night.

One study found people sleeping around 8 hours lost roughly twice as much fat as those sleeping around 5 hours, despite eating the same calories. Better sleep also means fewer cravings, more energy and better training sessions.

Training

🏋️ Lift weights 3x per week and progressively overload your lifts. The goal isn’t just to lose weight. It’s to lose fat while building muscle so you finish with a lean, athletic physique instead of simply becoming a smaller version of yourself.

The Biggest Mistake

🚫 Clear your environment of temptation.

If it’s in your house, you’ll eventually eat it. Remove the junk, make healthy choices the easy choices and fat loss becomes almost effortless.

Comment BLUEPRINT and I’ll send you the exact roadmap I use to help busy men lose their first 20lbs whilst training just 3x per week.

Eating whole foods and spending more time in the gym but STILL not losing fat?

There are usually 2 things happening on the food side.

You’re eating too many calories.

Whole foods are healthier, but that doesn’t mean you can eat unlimited amounts of them and lose fat.

Ribeye, avocado, nuts, olive oil, butter, full-fat dairy, dark chocolate and nut butters can all be great foods.

But they’re also incredibly easy to overeat.

If you’re consistently eating more calories than you burn, you’re not going to lose body fat.

OR…

You’re already in a calorie deficit, but you’re not eating enough protein.

Now you might be losing weight, but you’re also going to lose significantly more muscle alongside the fat.

So you get lighter…

But still end up soft, skinny fat and disappointed with what you see in the mirror.

That’s why when getting lean, I prioritise protein first.

Chicken breast, flank steak, 95/5 beef, white fish, shrimp, 0% Greek yogurt and whey.

Then there’s the gym.

More time does NOT equal better results.

You don’t need to live in the gym 6 days per week.

You need technique, intensity and progressive overload.

Control every rep.

Take your working sets all the way to failure.

Then come back next week and beat what you did before by adding a rep or adding weight.

A few brutally effective sessions per week will do more for your physique than hours of junk volume.

And finally, the thing that brings all of this together…

SLEEP.

You can have your food and training dialled in, but if you’re sleeping 5–6 hours every night, you’re making the entire process harder.

You’re hungrier.

Your cravings are higher.

Your training performance drops.

Your recovery suffers.

And making good food choices becomes harder.

Prioritise 8 hours.

You don’t need to eat cleaner.

You don’t need to spend more time in the gym.

You need the right strategy.

COMMENT “SHRED” and I’ll send you the strategy to actually get lean.

3 NON-NEGOTIABLES if you’re trying to get lean after 35…

Most men obsess over losing weight as fast as possible.

Slash calories.

Start running.

Watch the scale drop.

Then wonder why they look smaller and softer.

Here’s what I’d do instead:

1. Stop trying to lose weight at all costs.

Your goal isn’t to get lighter.

It’s to lose fat while packing on muscle.

Lift hard 2–3x per week.

Keep protein high.

Use a controlled calorie deficit.

Train to build muscle while the fat comes off.

Because the goal isn’t to be lighter at 35.

It’s to be leaner, stronger and more muscular.

2. Walk. Don’t run.

Walking is easier on your joints, creates less fatigue and is less likely to leave you ravenously hungry afterwards.

Hard cardio can also create the reward mindset:

“I trained hard. I’ve earned this meal.”

Or you burn 400 calories running, then spend the rest of the day sitting because you’ve “done your exercise.”

Walking is different.

You can do it daily, keep activity high and still have the energy to train hard.

3. Sleep 8 hours.

Even if you do everything else right, poor sleep can completely change the physique you end up with.

In one controlled dieting study, people sleeping around 5.5 hours lost similar scale weight to those sleeping around 8.5 hours…

But lost 55% less body fat and significantly more lean mass.

Similar weight loss.

Completely different result.

So you can watch the scale drop while losing less fat and more of the muscle you actually want to keep.

Meaning you’ll have to get even lighter to finally look lean.

After 35, stop making weight loss the goal.

Make body composition the goal.

Lose fat.

Build muscle.

Walk daily.

Sleep 7–8+ hours.

Make sure the weight you’re losing is the weight you actually want gone.

COMMENT SHRED and I’ll send you my full strategy to get lean without living in the gym.

The EXACT Shoulder Routine I Give My Clients Which Made My Shoulders DOUBLE In Size…

Think Michael B. Jordan in Creed II.

If you want that look, stop obsessing over your front delts.

To create width you need to emphasise side delts.

To improve your posture and create the 3d look you need to emphasise rear delts.

Together they create the broad V-taper that makes your waist look smaller and your entire physique look wider, even in a T-shirt.

This is exactly how I built mine.

I train side delts 3x per week using standing dumbbell lateral raises and cable lateral raises.

I train rear delts 3x per week using cable reverse flyes and incline reverse flyes.

If your training days are back to back, I’d reduce that to twice per week to give them enough time to recover.

The biggest mistake most people make is chasing heavier weights.

I spent far more time chasing extra reps while keeping every rep slow, strict and controlled.

The goal wasn’t to move more weight.

The goal was to force my side and rear delts to do more work every single week.

Another change that made a huge difference was moving these exercises earlier in my workouts instead of leaving them until the end.

Your priority muscles should always be trained while you’re fresh.

If wider shoulders are the goal, train them first.

As for front delts, I barely isolate them.

They already get hammered from incline pressing twice per week and standing dumbbell shoulder press once per week.

For most people, that’s all the front delt volume you’ll ever need.

Prioritise side delts.

Prioritise rear delts.

Train them early.

Train them frequently.

Beat your previous week’s reps.

Stay consistent for the next 12 months and you’ll completely change how your upper body looks.

One final thing…

Even the biggest shoulders won’t pop if they’re hidden under body fat.

Getting lean is what creates separation, makes your delts look capped and gives you that Michael B. Jordan in Creed II look.

Comment SHRED and I’ll send you the exact system I use to help busy men get lean without living in the gym.

These 4 DIET MISTAKES are keeping you skinny fat…

You can train hard every week and still look like you don’t lift if your diet is working against you.

Here are the 4 biggest mistakes:

1. UNDER-EATING PROTEIN

This is the fastest way to lose weight and still look skinny fat.

Protein gives your body what it needs to build muscle while you’re losing fat.

Your chest gets flatter, your arms get smaller and the gut sticks around.

Make protein the priority of every meal.

2. EATING MORE TO “BUILD MUSCLE”

This is where most skinny fat guys go wrong.

You decide you need more muscle, so someone tells you to bulk.

Now you’re eating 500+ extra calories every day trying to get bigger…

When you already have too much body fat.

You might build some muscle.

But now it’s hidden underneath even more fat.

If you’re skinny fat, you do NOT need to bulk.

Get lean while training hard and eating enough protein.

3. JUST EATING “CLEAN”

Avocado, nuts, olive oil, steak, eggs…

All great foods.

All still contain calories.

You can eat nothing but whole foods and still gain body fat if you’re eating too much.

Nuts, oils, fatty cuts of meat and other calorie-dense “healthy” foods add up incredibly quickly.

Food quality matters.

But calories still count.

4. SLASHING CALORIES TO GET LEAN

Then you make the opposite mistake.

You hate the gut, so you slash your food intake and try to lose weight as fast as possible.

The scale drops…

But so does your muscle, training performance and recovery.

You become lighter without actually building the physique you wanted.

The goal when you’re skinny fat isn’t simply to lose weight.

It’s to completely change your body composition.

Lose the fat.

Build muscle.

Keep protein high.

Use a controlled calorie deficit.

Lift hard 2–3x per week, all the way to failure.

And progressively get stronger.

That’s how you stop looking skinny fat and start looking lean, muscular and athletic.

COMMENT LEAN and I’ll send you the exact strategy to get lean without sacrificing muscle.

8 UNETHICAL HACKS TO LOSE BELLY FAT FASTER AFTER 35 👀

Unethical… because once you know these, fat loss feels almost unfair.

Most men over 35 don’t need more motivation.

They need fewer decisions.

Here’s what actually works:

1. Fast until midday.

Less time eating means fewer opportunities to overeat.

A calorie deficit becomes almost effortless.

2. Stop doing hours of cardio.

Walk 8,000–10,000 steps instead.

Burn calories, recover better and keep your hunger under control.

3. Build every meal around lean protein.

Chicken breast, flank steak, white fish, shrimp, 0% Greek yogurt or whey.

Protein keeps you full, preserves muscle and helps you lose body fat instead of ending up skinny fat.

4. Fill up on foods you can barely overeat.

Strawberries.

Watermelon.

Cucumber.

Broccolini.

Asparagus.

Raw carrots.

Huge portions.

Very few calories.

This is the closest thing to a fat-loss cheat code.

5. Eat just 2 meals per day.

Less snacking.

Less temptation.

Fewer decisions.

More consistency.

6. Drink a protein shake before restaurants or social events.

You’ll walk in satisfied instead of starving.

Good decisions become much easier.

7. Sleep 8 hours every night.

Better appetite control.

Better training.

More energy.

Less late-night snacking.

8. Control your environment.

If junk food is in your house, eventually it’ll end up in your stomach.

Keep lean protein, fruit and vegetables within easy reach.

Make the healthy choice the easy choice.

None of these are complicated.

They simply make staying in a calorie deficit almost automatic.

That’s why the men who use them lose belly fat while everyone else is relying on willpower.

Comment SHRED and I’ll send you my complete fat loss blueprint for busy men over 35.