Fitness influencer Jimmy Mackey recently took to social media platform LinkedIn and how he transformed his fitness routine. According to his website, Mackey became sedentary after an accident for close to a year and 38 pounds heavier, Jimmy developed a unique fitness approach that helped him lose the weight while still enjoying life.
Now, as a full-time coach, he helps men achieve their ideal physiques without resorting to extreme methods.
โThe fitness industry wants you in the gym 6 days/week. Hereโs how I stay lean in only 3 hours/week,โ he posted.
I spend more time:
- in my business
- with my girlfriend
- surfing waves
I spend less time:
- wasting time on a treadmill
- commuting to and from the gym
- buying crap supplements
Hereโs my grocery list, meals, routine and habits:
(This is a similar routine to those that have helped 100s of my clients lose 15-50lbs of stubborn fat)
๐๐ฟ๐ผ๐ฐ๐ฒ๐ฟ๐ ๐น๐ถ๐๐:
- Eggs
- Salmon
- Spinach
- Avocado
- Chicken breast
- Sweet potatoes
- Steak (lean cuts)
- Grass-fed butter
- Lean ground beef
- White rice or quinoa
- Frozen mixed berries
- Whey protein (isolate)
- Greek yogurt (low or fat free)
- Cottage cheese (low or fat free)
- Your favorite hot sauce (for taste)
๐ ๐ฒ๐ฎ๐น ๐ฝ๐น๐ฎ๐ป:
The goal: EASY and QUICK.
โI donโt have time to spend hours in the kitchen. Lucky for me (and you) you donโt need to be a chef to make food that tastes good and getโs the job done,โ he wrote.
High-protein breakfast:
- 3 scrambled eggs
- ground beef
- spinach
- hot sauce
Chicken & Rice
- 6oz grilled chicken breast
- 1 cup jasmine rice
- 1 cup steamed broccoli
Hearty Dinner
- 8oz ground beef
- Roasted sweet potato
- 1 cup sautรฉed spinach
- Hot sauce
Post-Workout Smoothie
- 1 scoop whey protein powder
- 1 cup unsweetened almond milk
- 1/2 cup frozen mixed berries
- 1/2 a banana
๐ฆ๐ป๐ฎ๐ฐ๐ธ๐:
- Most people donโt snack because theyโre hungry.
- They snack because theyโre bored, stressed or dehydrated.
โIf you feel hungry, drink water. If you still feel hungry, snack on some baby carrots. Game-changer,โ he said.
๐ช๐ผ๐ฟ๐ธ๐ผ๐๐๐:
Day 1 โ Strength & Power
- Pull-Ups
- Barbell Squats
- Cable Chest Fly
- Kettlebell Swings
- Incline Dumbbell Bench Press
- Dumbbell Romanian Deadlifts
Day 2 โ Metabolic Burn
- Deadlifts
- Walking Lunges
- Mountain Climbers
- Barbell Bent-Over Rows
- Dumbbell Goblet Squats
- Overhead Dumbbell Press
Day 3 โ Hypertrophy & Conditioning
- Hip Thrusts
- Dumbbell Curls
- Tricep Pushdowns
- Flat Dumbbell Press
- Dumbbell Lateral Raises
๐๐ถ๐ณ๐ฒ๐๐๐๐น๐ฒ:
- 5g of creatine daily
- 50g+ protein per meal
- walk 7,000+ steps per day
- 30min+ of sunlight per day
- get 7+ hours of sleep at night
- drink water before every meal
- block blue light 1 hour before bed
- optional 11 min of meditation every day
๐ ๐ถ๐๐๐ฎ๐ธ๐ฒ๐:
Most guys try:
- Extreme diets like Keto or Carnivore
- Quick fixes (โฆโ30 day shredsโ)
- Wasting time with endless cardio
โOnly to destroy their metabolism, burn out their bodies, and fall back to square one,โ he said.