The exact 90-day system to get ripped — macros, training, cardio, and how to break stalls

0:02 Two 90-day transformations

0:02 Have you ever in your adult life looked at yourself in the mirror and thought to yourself, man, I'm ashamed of how I look. I've lost myself. I've let myself go. You know what I'm saying? You You lost

0:10 your confidence. Clothes don't fit the same way anymore. Guys, that is exactly how I felt on the left. On top of that, I was completely invisible to women, lacking all sorts of confidence. And on the right, 90 days

0:21 later, I literally regained my confidence, built myself from the ground up, and I did it in 90 days. So guys, if you guys feel like that, I did too. And in this video, this is probably going to be one of the most important videos that

0:32 you will see cuz I'm going to share with you the exact system that I used to get ripped in only 90 days. And here is the proof on the top because on this channel, all we share is proof and receipts, okay? You have the dates

0:45 February 14th to May 15th. Now, the interesting thing about this whole whole thing, guys, is literally a week later after I took this photo, the photo of me with the abs, I would end up getting run over by a

0:57 car. All those months, those three months of dedication of finally regaining my physique back. And I literally got run over by a car when I was crossing the street like a

1:07 raccoon. I ended up fracturing six bones in my spine. I ended up losing my job as a barber. I couldn't work cuz I literally could barely even walk, okay? I literally lost my relationship at the same time. You know what I'm saying? The

1:20 girl that was with me at the time and I was recovering during this recovery process, I ended up finding out that she was talking to other dudes. You know what I'm saying? I lost my health. I lost my physique. I lost my

1:30 relationship. I lost my sanity. You know what I'm saying? And the interesting thing is the doctors told me, "Hancho, it's going to take you 6 months to get back in the gym." And guess what, guys? 2 months after, I decided, you know

1:41 what? Let me take this [ __ ] neck brace off. I've had enough. I was feeling sorry for myself. I was giving up hope. I was smoking weed. I was eating cheesecakes. I was eating a bunch of

1:51 [ __ ] And that is why my gut looked like the way it did. You know what I'm saying? So I decided, you know what? Everything is going wrong in my life. I've lost everything. And the only thing that I can do to actually get my sanity

2:02 back is to actually get my physique back and bring back my [ __ ] confidence. So, guess what, guys? I literally did another 90-day transformation when circumstances were not ideal. I had six fractures in my spine. I was going to

2:15 the gym in pain with tears. And I documented the entire comeback journey on this very channel, guys. So, I did another 90-day transformation literally right after an accident when I only had to recover for 2 months. And if you guys

2:28 don't think this is true, guys, here's the dates, okay? August 14th to November the 13th. Another 90-day transformation. So, there's obviously something about the system that I'm going to share with you guys that works very well within a

2:41 time frame of 90 days. Now, for those of you who don't know who I am because I have a lot of new subscribers on this channel. Okay? My name is Huncho, man. I'm originally from New York. And fitness

2:51 had always been a passion of mine ever since I was 16 years old. At the age of 18 years old, you know what I'm saying? I started to work at the gym. You know, most kids, most high schoolers, they're probably home playing video games and

3:02 watching porn. I was a type of dude who would just go home and start to just research biology, nutrition, how the human body works. That was a passion of mine. I was obsessed. Almost to the point where I was like autistic. And so,

3:14 at the age of 18, I decided, you know what? Let me work at a gym. Long story short, um I ended up hating that because um my manager was screaming down my throat to sell packages, sell packages, and sell packages. And that is when my

3:26 dream of being a trainer died cuz I was like, man, I just want to get people in shape. I just want to get people ripped. I don't want to be selling [ __ ] So, I decided, you know what? Let me leave that job. And that is when I started to

3:36 work as a bouncer. You know what I'm saying? That's when a lot of you guys know my bouncer videos from this Um that was during the time when I started to work at the clubs. And guys, when I started to work at the

3:46 clubs, I was 250 lb overweight. Cuz I thought I was some hot [ __ ] But guys, the first time that I ever got lean, that I ever got ripped was during this time when I was working as a bouncer. And this is when I made so many

3:58 realizations about female nature and how getting ripped actually attracts women. It went to the point where guys, I would only have the fat [ __ ] coming up to me when I was bouncing to the point when I got down to 195 lb from 250. I went

4:12 from 250 to 195. Bro, the entire game shifted. I had the younger women coming up to me. It was crazy. Let's just put it that way, right? I realized how actually being ripped and being in shape is the

4:25 most important thing when it comes to attraction, when it comes to building confidence, and when it comes to attracting the women that you actually want. You know what I'm saying? And so, long story short, guys, a couple years

4:36 later, I ended up just getting out of shape. I let myself go. I got comfortable in a relationship. Maybe some of you guys watching can relate to this, man. I ended up chasing this woman, chasing

4:47 ass. I was simping my ass off, guys. I was chasing for external validation, which led me to a low point in my life. And that is when I decided to start this YouTube channel. And that is when I realized, guys, that

5:00 we're all chasing external validation. We're all chasing ass. We're Most of us are chasing women. But guys, we're chasing women for something that we can only give ourselves, which is self-respect, pride, and confidence when

5:13 you look at yourself in the mirror. And so, going through this transformation process allowed me to realize, you know what? I had been chasing the wrong thing all along. This is about self-respect, building a man that I'm attracted to,

5:24 proud of, and building a man that is confident so that you can attract the things that you want in life, right? And so, before we dive in, guys, I want to be clear, okay? This system does not only work for me, okay? I made two

5:36 90-day transformations. The second one, I made it with six fractures in my spine, okay? So, there's no reason why this shouldn't work for you. This works for other men as well, all right? It worked for Deion, and Deion is 56.

5:47 Deion was 56, bald, fat with tits and a stomach. Literally, in 87 days, we got him down ripped. So, if you're watching this video and you're younger than 56, pay the [ __ ] attention cuz this if this works for a 56-year-old grandfather,

6:01 it's going to damn sure work for you, too. And on the bottom right, I literally posted a full interview with Deion on this channel to show proof cuz I got said this channel is all about proof and receipts. You know what I'm

6:11 saying? It also worked for a guy called Felix, who was 48 years old. He had spinal fusion. He has multiple herniated discs. He has a full metal bracket on his neck, a bunch of injuries just like myself after my accident. And we got him

6:24 ripped in literally 90 days with this exact same system. So, if it works for him, it worked for me with six fractures in my spine. It worked for Deion, who's 56. Of course, this also will work for you, as well.

6:36 It worked for uh Geo. Man, Geo was 35 years old, busy father. The circumstances were not ideal cuz he didn't have a lot of time. You know what I'm saying? And he still was able to get this done in 90 days, as well. We

6:46 dropped him 35 lb. It also worked for Mark Anthony, you know what I'm saying, who's also married, had kids. We got him ripped in 90 days. So, as you guys see, there's a trend. It works. All I want you guys to do is like this video cuz

6:58 I'm going to share this whole blueprint for free. Um and comment down below so that you guys help the algorithm. And here we got Mark Foster, who I'm also going to have on this channel. I'm going

7:07 to interview him cuz I like to show proof of everything. We did this in 90 days. You know what I'm saying? Guys, none of these men were actually special. You know what I'm saying? This isn't rare. None of these guys had ever seen

7:17 their abs before. You know what I'm saying? This is what happens when you fix the right thing, guys, and you actually follow a system that's proven to work. So, without further ado, man,

7:26 Part 1: Nutrition — count macros

7:26 we're going to dive in. Part one, we're going to talk about nutrition, okay? Very, very important. If you guys actually want to drop body fat and get ripped, get the physique that you want, build the confidence that you want,

7:37 okay? You must count your macros. And this is the first thing that I need you guys to understand. Now, anybody who's told you online, in person, on the internet, anywhere, "Just track your protein." cuz this is what the fitness

7:48 influencers they like to say, "Just track your protein." Guys, how long have you been tracking your protein for? And do you have a six-pack and are you ripped? And do you look like any of my clients? Probably not. So guys,

7:59 that is not the answer. I'm going to share with you the answer in this video. Anybody who's told you stop eating carbs. Oh, just stop eating carbs. Stop eating carbs. Carbs are the enemy. Guys, all my guys eat carbs.

8:09 Okay? Anybody that's told you don't eat before bed. How many times have you guys heard this? Don't eat after 8. Don't eat after 7. Don't eat before bed. Yeah. Anybody who's told you do fasting, right?

8:18 Fasting, fasting. None of my guys do fasting. Anybody who's told you just eat once a day. None of my guys eat once a day. None of my guys are starving, okay? Anybody who's told you any of these things does not look anywhere as near as

8:29 good as myself or any of my clients. So if you're doing any one of these things and you think that that's the answer, guys, be real. Analyze yourself. You probably don't look as good as me and you probably don't look as good as my

8:38 clients, so there's obviously something that you're missing. And that is the system that I want to share with you guys in this video, okay? Now, if we have the proper balance between protein, fats, and carbs, this is what's going to

8:49 guarantee that you build the muscle and lose fat at the fastest pace possible. I want to be I want to be clear, guys. This isn't for the guys who want to look average or the guys who just want to lose like 10 lb and look average. This

9:00 is for the guys that actually want to achieve physical excellence like the results that I've just showed you, okay? So, you must understand and execute the proper balance between all of your

9:10 macros. Now, for those of you guys who don't know what macros even means, macronutrients are the only nutrients on God's green earth that actually have calories, okay? So a protein has 4 calories, a carb has

9:22 4 calories, and a gram of fat has 9 calories, okay? So I hope you guys are following along. Now, I'm going to teach you guys exactly how to set up your macros so that you guys can actually start tracking them. Actually, I'm going

9:32 to walk you through how to make your meal plan so that you can start burning fat, building [ __ ] muscle, and achieving physical excellence. So, step number one, you're going to multiply your body weight times 10 or 11.

9:43 Somebody might ask, "Why do you say 10 or 11?" If you live a very sedentary lifestyle, multiply by 10. If you're kind of active, if you have an active job, you work at a warehouse, like some of my clients, or you're a trucker,

9:54 truckers are pretty sedentary. So, I would say do it according to your lifestyle. If you're sedentary, times 10. If you're active, times 11. That's going to get us your calorie deficit target, okay? Now, you're going to take

10:05 that number and you're going to multiply it by 25% and divide it by nine. That's going to give you how many grams of fats a day. And guys, it is very important to track all these things, because if you eat too many fats, your body is going to

10:17 hold on to more body fat, okay? And I made a specific video about that. So, be sure to track everything. Number three is you're going to take that number, multiply it by 35% and divide it by four. This is going to give you your

10:28 daily grams of carbs that you're going to intake on a day. And then number four, you're going to take that number, multiply it by 40, and divide it by four, and this is going to give you your grams of protein that you need to eat in

10:38 a day, okay? Now, for anybody watching this video, and you're like, "Yo Huncho, I don't like doing a lot of calculations. I don't like anything that's complicated. I don't like to like just guess my way there, or I don't like

10:47 to hope my way there." Guys, I do one-on-one coaching. There's going to be a link in the description if you actually want to fast track your way to results. You know what I'm saying? You don't have to do that, but for the guys

10:56 that actually want to make sure and guarantee that you actually get ripped, hit the link in the description. Now,

11:01 The 200 lb worked example

11:01 here's an example for a guy who weighs 200 lb, which is around my weight, okay? You're going to take 200 lb multiply by 11. That's going to give you 2,200 calories, okay? Now, your macros are going to be 60 g of fat a day, 192 carbs

11:16 a day, and 220 protein a day. And right off the rip, a lot of guys make the mistake where they're actually eating too many fats. So, notice how the fats are at 60 g, okay? So, this is going to be your daily macro target, and this is

11:27 going to make sure that you literally lose fat every single week. Now, if you're wondering, "Yo Huncho, how I track these macros, bro? Like, how do I actually track these macros? How do I know what I'm eating?"

11:37 The first thing you're going to do, you're going to go on to the App Store and you're going to download one of these three macro trackers, okay? These are the top three, in my opinion. MacroFactor, Lose It, and MyFitnessPal.

11:47 I've moved on to MyFitnessPal because Lose It had a change in the updates, and I don't really like it. I A lot of my guys also use MacroFactor, okay? Now, once you log in to the app, you're going to select to manually enter

11:59 your calorie target, okay? If you just input your height and weight, the app is going to give you the wrong targets, okay? And I cannot stress that enough. So, make sure you're following the video and following the steps. Now, you're

12:10 going to input your calorie target based on the previous calculation that I just gave you, okay? You're going to put 40% protein, 35% carbs, and 25% fats, and that's going to give you your actual calorie, your macro

12:23 distribution, okay? Now, what you're going to do is everything that you eat, you're going to track it in the app, okay? You're going to weigh it, you're going to literally track it. Now, the easiest way to

12:34 actually hit your macros every day is if you have a set meal plan, okay? Because there's two ways to do this, guys. You can have a set meal plan where you eat more so or less the same thing every day, or you can just go about your day

12:45 and just track everything that you eat, and then at the end of the day you see where your totals are at, and then at the end of the day you try to hit those totals, making up for the macros that are left, okay? But, the problem is that

12:55 can take some mental real estate. So, for the guys that are very busy, the busy dads, or even like the CEOs, entrepreneurs, or the guys that are just too busy, I recommend having a set meal plan, which is exactly what I do, and

13:06 exactly what some of my clients like to do as well, okay? And that's where you pretty much eat the same thing for simplicity, for less mental real estate, okay? Now, for those of you who don't want to eat

13:19 the same things every day, and you're like, "Hancho, I get tired of eating the same thing every day." Okay? You're going to want to watch the video that I made. It's a literally a full guide of exactly how to track your

13:28 macros the right way, okay? It's 30 minutes. It's from A to Z. I guarantee you it's going to change the game for you, okay? Now, I'm going to give you some tips on how to take these macros that we just gave

13:38 you and make your own meal plan, okay? If you have a very strong appetite, which is a lot of people watching cuz a lot of you guys are fat with tits, okay? Which is unacceptable, especially if you're bald. If you're bald and you have

13:49 tits, if you're bald and fat, you have to get ripped, you know what I'm saying? So, um if you have very strong appetite, high volume dense foods, okay? Some examples of these, strawberries, watermelon, Greek yogurt, you know what

14:03 I'm saying? Um include vegetables with all of your meals. Do not use protein shakes, okay? Protein shakes are actually not going to fill you up, you know what I'm saying? So, I find it best to actually split this up into three to

14:15 four meals a day. I prefer four meals, that way I get less hungry. If you eat less times during the day, you're going to get hungrier during the day because what happens is when there's a long period where you don't eat, your insulin

14:28 levels are going to drop. And when your insulin levels drop, you start getting itchy. You're like, "Damn, I'm hungry. That Snicker bar looks good." And that's the problem that a lot of guys have, especially guys that like to fast for a

14:38 long period of time, is they'll get super hungry and next thing you know, they're slamming [ __ ] double cheeseburgers and they're literally like twice as fat with tits, okay? So, third thing,

14:48 you're going to want to include fruits into your diet. This is going to replace the na- This is going to replace the sugar addiction that a lot of us have because sugar is 10 times more addictive than cocaine. They did a study where

15:01 they took a set of rats and they were giving it on one side they were giving it sugar and on the other side they were giving it cocaine. And they starved those rats for several days without any of them. Then when they gave

15:12 those rats the option of either doing cocaine, literally snorting lines, or eating sugar, the rats preferred to actually eat sugar. So, sugar is more addictive than cocaine. So, what I'd like to do is I like to incorporate

15:25 fruits in the diet. And that is a natural form of sugar. It's a healthy natural form of sugar, which is going to replace the actual sugar addiction. Very, very important, guys, okay? And lastly, stay away from processed foods.

15:37 The meal plan that we're going to create is not going to have processed foods because that's literally going to uhm there's there's so many reasons why processed foods are bad, okay? Number one, it's going to make you feel like

15:47 [ __ ] low energy. That's why a lot of you guys wake up super tired. I guarantee you, bro, if you eat whole foods, you're going to wake up with high energy. You're not going to have that brain fog anymore. That's why all of my

15:57 clients they tell me, "Yo, Huncho, after 2 weeks, I feel super sharp. I'm able to make way better decisions. I wake up with energy. I'm not feeling like dragged down and like low energy and like a like a shell of my former self."

16:09 So, it's very important that you guys don't eat processed foods. Some people online they're going to tell you, "It doesn't matter as long as you just track the macros." But guys, I'm telling you right now it makes a huge, huge

16:18 difference. Processed foods also uhm exacerbate visceral fat, which literally can take years off your life. It literally wreaks havoc and damage to your internal organs. So, guys, keep it whole foods,

16:31 okay? If anybody's watching this, here are some ideas for some whole foods if you don't know what whole foods to eat, okay? Screenshot this. I'm not going to go into it in depth, but these are some good recommendations to

16:42 literally make your meal plan off of based off your preferences, okay? Now,

16:46 The sample meal plan

16:46 here's a sample meal plan that I've given before, but I'm going to give again cuz I know it can help a lot of people. You have breakfast, lunch, and dinner, and a post-workout shake. Anybody that says they don't have time,

16:55 guys, you can execute this. Four whole eggs, boiled, scrambled, boiled, you know what I'm saying? You can take it on the way to work with strawberries, you know what I'm saying? Very basic, very simple,

17:06 easy to execute, okay? Lunch is white rice and ground beef, you know what I'm saying? And then dinner you can have potatoes and salmon. You can even have white rice again. Anybody saying that white rice is not healthy or it's bad,

17:16 they obviously don't know what they're talking about uh because I have a six-pack and so do all my clients. You know what I'm saying? Post-workout shake, um Greek yogurt, make sure it's 0% fat Greek yogurt, and then add some

17:26 blackberries to add some fiber in there. This is a sample meal plan, guys. Very simple. You guys can really take this and run with it, and I guarantee you'll get you'll get results, okay? Now, a fat loss hack

17:38 for everybody watching who thinks they're Superman, who thinks they have more discipline than Hancho. You know what I'm saying? You guys think you guys are super disciplined. You're like, "Nah, I don't need condiments." Guys,

17:47 please use condiments, okay? It's going to make this a lot easier, especially for the guys who choose to eat more or so the same things every day. If you're eating the same foods, you know what I'm saying, every day,

17:59 um you're going to want to use condiments because that's going to make this sustainable, and you're going to want to rotate these condiments. These are very low-calorie, sugar-free condiments. So,

18:08 I would recommend that you guys use these specifically, cuz as I'm going to go into later, there's a mistake where a lot of guys actually ruin this process, okay? So, these are the the condiments that I recommend, and these are the

18:19 condiments that my clients use as well, and obviously it works. Now, here's what

18:23 The 5 nutrition mistakes

18:23 I was talking about. Guys, these are the mistakes that you're going to want to avoid if you actually want to get ripped and achieve the ripped physique, okay? Number one is the guys who say, "I'll just track my protein." Guys, I cannot

18:35 tell you guys the amount of people that I helped that tell me, "Yeah, I've been tracking my protein." And then I look at their physique, and it looks like [ __ ] They have tits. They They're bald with tits. That's a

18:46 sign if you're bald with tits. You know what I'm saying? I can help you. But bottom line, dude, like anybody watching this video, I want you to ask yourself, how long have you been tracking your protein for, okay?

18:57 And how's that been working out for you? Doing the same thing over and over again and expecting a different result is the definition of insanity. Something has to change. So, be open-minded and and and realize, you know what? Tracking your

19:09 protein is just not enough, okay? Number two, using excessive cooking oil. This is a big mistake. If your mom does the cooking, that's kind of gay to me, you know what I'm saying? You're grown ass

19:19 man, do your own goddamn cooking. But, make sure that whoever's preparing the food is not drenching the food in excess oil. That can literally be the difference between you losing fat one week versus

19:31 you not. And guys, 90 days goes by super [ __ ] quick. So, every day matters and that's why I get really fast results for myself and my clients, okay? If you're literally like jeopardizing one week of progress, you're going to fall behind

19:45 and one week becomes two weeks becomes two months becomes two years and you're still fat with tits and you're wondering why you're only getting the fat girl smiling at you like I do. And when that happens, guys, I'm mad at myself cuz I'm

19:55 like, god damn, I take that as an as a as an offense. I take that as an insult. I'm looking at myself wondering like, yo, I got to get my [ __ ] together, you know what I'm saying? So, please um just use the nonstick oil sprays,

20:06 okay? When you're cooking, as little of it as possible. Number three, extra calories from the wrong condiments. Guys, if you're using regular condiments, that can literally be the difference between you getting ripped

20:17 and you not getting ripped, okay? The creamer in the coffee, the sugars, the the Starbucks, the the Dunkin' Donuts, the snacks. Dude, you're a grown ass man and you're [ __ ] snacking, dude. Like, "Huncho, when am I going to get a

20:29 snack?" Hey, when are you going to stop being a [ __ ] You sound like your 5-year-old son who's asking you for snacks. That's for kids. We're grown men. We eat meals, okay? Number four, eating

20:39 Chipotle and Panda Express. This is a huge mistake. This is a huge mistake. Guys, the amount of oils that they cook their meats in, pause, is

20:50 an amazing, incredible amount, okay? And I guarantee that if you're eating Chipotle or Panda Express, you're not going to get ripped. You're not going to get ripped. How do I know? Cuz I did that for such a long time. I would track

21:01 the macros in those things and I would think that they were on point, but my physique didn't really change until I stopped doing it. And I followed this system, okay? So, stop eating Chipotle and Pan Express because the calories

21:13 that they're giving you and you think you're tracking the macros correctly, they're way out of target, okay? Number five is cheat meals. If you're having a great week, you know what I'm saying? Then the weekend comes and you're like,

21:22 you know what? Let me just have a a meal out with the boys, you know? Let me just have a couple drinks out with the boys. And then you wake up on Monday and you're not seeing the type of progress that you see everybody else making.

21:34 That's probably why. It's because of the cheat meals, okay? So, one cheat meal can also ruin an entire week of fat loss progress. You want to make sure that you track the cheat meal and you actually are not having the wrong foods, okay?

21:47 So, guys, the cheat meals is not a freebie. It's not just no. [ __ ] that [ __ ] you know what I'm saying? This is for the guys that actually want to achieve physical excellence. I want to raise the standard and become the

21:57 standard. If you want to look average, then I mean, you shouldn't be watching this video this far anyways, okay? Now,

22:02 Supplements

22:02 um supplement recommendations. These are supplements that I literally take, guys, okay? And these are the supplements that all of my clients take, all right? Vitamin D3 plus K2, uh 15,000 IU's. Any doctors, medical professionals watching

22:13 this video, there's debate in the medical field as far as like, what's the actual appropriate amount of vitamin D3? I'm just going to say this, the guys who are up-to-date with the most recent research and medical uh research

22:27 understand why D3 with K2 at 15,000 IU's is actually a good thing, okay? Uh the guys who are stuck with the old research, right? And uh the the pharmaceutical industries who are funding a lot of the research in the

22:39 United States, which I don't even want to talk about that cuz I'm going to get censored about that, they're going to tell you that that's too much. But bottom line, that's what I take. Don't do what I do. This is not medical advice

22:48 so you don't sue Huncho. But do some research and you'll find out why, okay? Great for testosterone levels, great for all-around well-being, immune system, etc., okay? Vitamin C, 1,000 mg with every meal, okay? Um take a multivitamin

23:01 one time per day. This can be any multivitamin from any brand, really. It doesn't really matter. A zinc picolinate at 50 mg a day. Now, you should take this at at the end of the day. So, towards the evening, towards the night

23:13 time. This is going to literally help your testosterone levels, okay? And it's also going to actually get you in a a relaxed mood to actually sleep better and rest, okay? Which is very, very important. Magnesium does the same thing

23:23 as far as like the resting and allowing you to get into good, proper sleep. I would do 600 mg before bed. And then creatine creatine monohydrate at 5 mg a day. I have all my gentlemen taking this, even the older gentlemen.

23:35 It's actually shown to help anti-aging benefits. If you look at the recent research, it confirms this. It has a lot of mental benefits. So, everybody should be taking creatine monohydrate at 5 mg a day. If you're super fat and you have a

23:48 lot of tits, then I mean, dude, you need some help. So, forget the creatine, you know what I'm saying? Follow this system. If you don't take the creatine, you'll still get elite results, right? But, if you're just like 20, 30 lbs

23:59 overweight, then I would take the creatine monohydrate, and that's going to benefit you, okay? Now, guys, that was the nutrition recommendations. I literally told you the exact system, you know what I'm saying? Follow that, come

24:08 back to this video. Let me know the results that you're making, cuz if you guys just see all the comments in my YouTube videos, they always tell me, "Yo, Hancho, I'm down 15 lbs. I'm down 20 lbs following your free stuff, okay?"

24:17 Part 2: Building muscle

24:17 So, part two, building muscle, okay? We're going to talk about not only how to lose fat with nutrition, but how to actually build muscle and lose fat at the same time, all right? Now, anybody that's telling

24:29 you that you can build some serious muscle and achieve physical excellence only training two to three times per week is lying to you. Let me repeat that one more time, guys. Anybody who's telling you that you can do less and

24:40 expect more, they're trying to sell you something, okay? I want you guys to understand that. They're trying to make it sound easy. "Oh, yeah, you can just work out twice a day and look like a Greek god." Guy

24:50 Guys, it doesn't happen, okay? When have When have you ever heard, "Yeah, I'm going to work less and like work 10 hours, but I'm going to make the same amount as I made when I was working 40 hours a week. It doesn't make sense. You

25:00 cannot do less and expect more, okay? So, with that being said, 95% of people are not going to be able to train intensely enough or hard enough to actually stimulate the muscles enough from three workouts a week. Okay? And

25:15 I've been in the industry for a long, long time. I've been around the physiques that are really incredible, and guys, they actually train more than three times per week. All right? With that being said,

25:24 reason number one is because most people do not know how to train hard enough, like I said, okay? If you're a beginner or if you're an intermediate, you should not be training 3 days a week because you don't know how to actually train

25:33 hard enough, right? Number two is you also have to sacrifice certain body parts, okay? Guys, when you're training two to three days a week, your workouts are naturally going to be longer. They're going to be like an hour and a

25:44 half to two hours plus. And what happens is you can only give 100% effort during the first 45 minutes of your workout. So, any body part that's getting trained after 45 minutes of working out, it's going to get sacrificed. So, if you want

25:58 to build like that aesthetic physique, the V-taper, you know what I'm saying? The shoulders, the arms, and you're hitting that at the end of your workout, eventually something is getting sacrificed because if you only train two

26:07 to three times per week, you can only prioritize certain body parts, okay? And that's how you end up looking not uniform, not aesthetic when you're sacrificing body parts. That's why all my guys all have that aesthetic look

26:19 because we don't sacrifice body parts. We actually develop the aesthetic physique. So, understand that if you actually want to achieve this in 90 days, you have to work out more than three times per week, okay? Now, lifting

26:31 weights more frequently also increases your metabolism. Metabolism is what regulates how much fat you actually lose, all right? So, when you actually work out more frequently, you're going to burn more calories, you're going to

26:43 burn more fat. And as you increase more muscle mass on your body, the body's also going to burn more fat. This creates like a snowball effect, okay? the body needs the proper amount of stimulus,

26:55 workout volume every week in order to maximize your muscle growth, okay? You want to actually hit every muscle group 10 sets to 20 sets per week. Every muscle in the human body needs to get hit 10 to 20 sets per week,

27:10 okay? I hope that's simple enough for you guys. So, if you guys are like tracking your own workouts or making your own workouts, make sure that you're hitting every muscle group at least 10 sets per week, okay? Now, let me give

27:20 you guys some pointers, some free gems, some game so that you so that you guys can actually build some solid [ __ ] muscle. Every muscle, like I said, gets hit 10 to 20 sets per week. Now, your

27:32 workouts are You can do 4-day-a-week workouts, you can do 5-day-a-week workouts. I don't have most of my guys doing 6 days a week. I don't think it's needed. If you have extra time and you love the [ __ ] gym, go for it. But, 4

27:42 to 5 days a week is literally what all those guys that I just showed you do, and that is what I do. I train 5 days a week, okay? Now, make sure that you guys actually train with intensity. Every set is to failure. If you guys train soft,

27:54 the truth is you're going to look soft, okay? Anybody that's telling you like, "Yeah, just go in there and just kind of just don't train to failure." Look at your physique. Let me ask you a question, how has that been working out

28:05 for you, right? Probably not great. So, please take every set to failure. All these guys online talking about reps in reserve or not taking the the sets to failure, it it's for retards, okay? They don't look good, and you're not going to

28:18 look good until you actually train hard. If you train hard, you're going to look hard. If you train soft, you're going to look like a [ __ ] okay? So, the rep ranges, guys, you're going to want to train within the 6 to 15 rep

28:29 ranges. And for the older gentlemen that I work with, I always recommend you guys to train with eight reps plus, okay? There's no reason to be really be going lower rep range than that because you're going to risk injury. And as I said

28:41 before, I have had a lot of injuries, fractures, and some of the guys that I've helped also have had fractures. And the way that we work around that and still get them elite results is by literally just making sure that they're

28:50 training within the higher rep ranges, okay? Um this is going to avoid injury and this also maximizes muscle growth because in the lower rep ranges, guys, you're not really building a lot of muscle. You're You're just building

29:00 strength, okay? You're just showing off to the other guys in the gym, right? I want to be able to walk around and for somebody to be like, "Holy [ __ ] dude. Like you look great, right?" That's the way the women look at me and

29:10 they're like, "Yo, this guy looks good." I don't want to be flexing to the guys like, "Yo, I've bench four plates." You know what I'm saying? That's I'm not trying to impress other men. Let's just put it that way, okay? So, um you guys

29:19 are also going to want to track your lifts. Make sure that you're tracking your lifts because you're going to want to make sure that every week when you get into the gym, you're progressing. You're

29:27 doing one more rep than last week, okay? That's how you make really quick progress really fast and get really great results in a really short amount of time, okay? Um lastly, I like to do 3-second [clears throat]

29:38 negative tempo. And this is something that might not be talked about a lot, but this is great because it allows you to build muscle without risking injury. And as you guys heard my story, um which is why I guess some of the clients that

29:51 I work with come to me. Guys, um we have injuries, you know what I'm saying? If you're older than 30 plus, your shoulder's [ __ ] up, your lower back is [ __ ] up, your knees, something's wrong. And training in Training in this

30:01 way with a 3-second negative allows you to actually build some solid muscle because your sets take longer, okay? If you're training with a 3-second negative, your sets are probably going to take

30:10 like 25 seconds plus and you're not going to risk injury. Whereas if you're actually training like fast like you're just a monkey in the [ __ ] jungle, your sets are going to take 10 seconds, so it's less time under

30:20 tension and you also risk injury, okay? Which if you get injured, you're not going to make any progress at that point. So, guys, 3-second negative and a 1-second positive at the top, okay? Now,

30:30 Training mistakes

30:30 let me go over some common mistakes so that you guys don't slow down your progress, okay? Lifting with improper form. I see this a lot of time, especially with beginners. Beginners, please

30:41 pay attention. When you're in the gym, do not be concerned with what other people think about you. Trust me when I say this, do not be concerned with what other people think about you cuz you're going to go in

30:51 there and you're literally going to zoom past all of these guys and 3 months later 5 months later, 4 months later, 6 months later, you're going to be looking like a different animal if you actually focus

31:00 on mastering the form first. So, making sure that you're focusing on the execution of the exercise cuz that is what's going to ensure that the muscle is going to get worked. If your execution is poor, then you're

31:11 going to risk literally not working the muscle at all. And that's a common mistake that I see. So, if you're doing 30-lb barbell curls and you're a beginner, you shouldn't feel bad whatsoever because everybody

31:22 starts at a certain point. The biggest problem that I see with beginners is they'll go into the gym and they'll just start repping weights out. They'll feel self-conscious cuz everybody else probably looks better than you, but what

31:31 happens is you're literally sacrificing muscle because you're not properly focusing on the execution. And the execution, the form, is what ensures that the muscle gets worked. Once you get that execution good, then you can

31:43 start adding weight, okay? But stop being concerned with impressing other people in there because dude, even I go in there and I warm up with 30-lb barbells and I'm sure people are looking at me like I'm

31:52 [ __ ] but I look way better than them, okay? So, worrying too much about form can also become a problem. Once you get the form down, guys, once you feel the muscle that you're working, if you're doing curls, you should feel it

32:02 in your biceps. Once you get the form down, you should be actually taking the sets to failure. You should be pushing yourself. You should feel a crazy [ __ ] burn. And you should not just be obsessing over form to the point where

32:14 you're training too light or you're training like a [ __ ] So, once the form is good, once you feel the muscle, you can slowly start adding weight, okay? Number three, guys, not being hydrated. The muscle is made

32:24 up of about, I think, 70% water. What happens when you go to the gym and you're not drinking enough water, you're not going to be able to lift as heavy, number one, which means you're not going to be able to actually lift as

32:35 much as you could and take the sets to failure. So, if you don't stay hydrated, you're not going to reach actual muscle failure, which means you're not going to build enough muscle or as much muscle as you otherwise could, okay?

32:46 Another big mistake, guys, is pyramid style training. If you're going to the gym and you're doing four sets of bench press and every set you're going up in weight, that is wrong. Okay? You're not going to build

32:58 enough muscle. You're not going to build muscle like that, okay? You should actually start with the heaviest weight first, okay? Now, I'm not telling you to go in there and just randomly start benching two plates without warming up.

33:09 Obviously, do three warm-up sets, get the bar, feel it out, then add a couple a couple pounds on there, feel that out again, then add then add a little bit more weight and feel that out again. After doing about three sets at the

33:20 start of your workout, I'd say you're ready to go. That's when you can actually start with the heaviest weight that you can handle, okay? Your sets should not be increasing in weight. Your sets should be

33:31 decreasing in weight because your first set should be the heaviest set. Then, when you're hitting your second set, you're probably a little more fatigued. So, you probably won't be able to do as many reps as when you started with and

33:40 that's okay cuz that means you're pushing yourself. And then as the sets progress, then you should probably lower the weight if you can't hit the targeted rep range, okay? And then lastly, full range

33:50 of motion, guys. When you're in the gym, make sure that you're looking at yourself in the mirror to see how your form is. The best thing that you can do apart from that is to record yourself. That's how you're going

34:01 to see how you're actually executing the range of motion, okay? If you're doing a bench press, you shouldn't be doing this little jerky thing, which I see I I've seen influencers doing this, okay? You know what I'm saying? Or when you're

34:11 doing curls, you shouldn't just be like a little a little range of motion. It should be all the way down and all the way up, okay? If there's one thing you can take from this part of the video, when you're in the gym, tell yourself

34:20 all the way down and all the way up. When you bench press, touch your chest and come all the way up. Don't snap your elbows out, okay? But, come all the way up controlled. Make sure you train with a full range motion. And bottom line,

34:33 muscle growth is a survival mechanism. Is a survival mechanism. If you don't give your body a reason to grow muscle, it won't grow muscle. The reason that the human body grows muscle is when it's actually faced against a challenge that

34:50 requires the body to adapt, okay? Think about it like this. This is This is evolutionary science, okay? Human beings adapt. If we were climbing a mountain that was like 500 miles, the body in the next day or the next weeks would

35:06 tell itself to grow more muscle so that it can endure that kind of activity again, right? That is why humans are essentially survival of the fittest, right? We're on top of the [ __ ] food chain. So, make

35:16 sure that you understand that muscle is only built on the human body when we give it a reason to build muscle, and it is a survival mechanism, right? To get stronger. So, make sure you're pushing yourself with intensity and you're

35:28 feeling sore the next day. All right. Now,

35:31 3 signs you're doing it right

35:31 here are three ways to know if you're actually doing this right. Number one, it if you get sore, right? People online are going to tell you you don't need to get sore, guys. Trust me. I've been training for 10 years, and when I'm

35:42 pushing myself, I get sore. When I look my best, I get sore. You should be getting sore after every workout, okay? I'm not saying you should be like incapacitated every time, but you should be getting sore. That is a good sign

35:53 that you're executing the workouts properly. Number two, if you're getting stronger every week. Guys, you actually should be getting stronger every week. Part of the reason why I get the results that I do in 90 days is because I get

36:04 stronger every week during my cut. As the body fat comes down, your actual insulin sensitivity improves, which means that the way that your body uses nutrients gets better. The carbs, they start going in the muscle. When the body

36:17 fat comes down, your your performance actually increases up to a certain point. Then when you get beneath 15% body fat, you you maybe get a little weaker, but up until that point, guys, you should be getting stronger and make

36:29 sure you're getting stronger every week. If you're not getting stronger every week, you're doing something wrong. Number three, if you feel it in the actual muscle that you're working out. If you trained back

36:37 today and then tomorrow you're not sore in your back, you're sore in your biceps, you didn't train properly. If you train legs today, but your legs aren't sore tomorrow, you didn't train properly. Make sure that you're feeling

36:45 the workouts in the muscle that you worked out. Even at the gym, if you're doing biceps, your biceps should feel a crazy burn. Same thing with your shoulders, same thing with your back, okay? And lastly, this is a mental

36:55 check. If you guys are working out and your mind is telling you, "Man, I don't want to do another set." Or damn, like I don't want to do another set. I'm scared. That is a good sign that you're

37:05 pushing your body to the limit, okay? The mind is meant to keep you safe and comfortable, but what's safe and comfortable doesn't lead to growth. So, if your mind is telling you to stop, that you've done enough, that's a good

37:17 sign that you're actually pushing yourself to the limit, okay? I hope you

37:20 Part 3: Cardio & fat loss

37:20 guys are paying attention. Now, part three, let's talk about how to accelerate fat loss and fat burning activity. Now, this is important, guys. People who are in physically demanding jobs that require

37:33 movement and activity, they always have an easier time getting ripped than people who are sedentary, okay? People who work the office jobs. Now, this shows how important it is to implement activity and movement into

37:46 your daily routine in order to actually get ripped, especially for desk job workers, okay? Now, most people are going to tell you that you need to hit 10,000 steps per day. Okay, that's what most people are going

37:56 to tell you. Just hit 10K steps per day. Guys, um I'm going to explain to you guys why that's not effective for actually burning fat at an effective pace. I do not like that approach because it

38:07 does not allow you to control the intensity of the activity, okay? And I kind of broke it down like this. So, here we have laid out 10K steps per day versus actually just doing a cardio machine, okay? 10K steps per day,

38:21 tracking steps can actually be inaccurate. Okay, the trackers, the watches, the Fitbits, the apps, they can actually be inaccurate by a couple thousand steps. And there's studies that they've done on this. They've used five

38:32 different step trackers at the same time, and they'll all like be off by a couple thousand. They'll all have different measurements. Okay? The other problem with it is that you cannot control the intensity of those steps.

38:44 Okay? If you're getting in 10,000 steps per day at a very low intensity, just about going about your day, your daily activity, you know, just going to the going to your job and walking back and

38:54 forth, versus you getting those steps in at an incline treadmill, or you getting those steps in at an elliptical, those are two complete different cardio routines. Those are two complete different fat burning activities. Okay?

39:07 The 10k steps per day is actually going to burn less fat because the intensity is not there in the cardio. Okay? So, understand that if you're just tracking your steps, your daily steps, that is not as effective nearly as effective as

39:22 executing daily fat burning activity utilizing a cardio machine. Okay? And lastly, it's not structured. And that's going to add complexity. It's going to add complexity. It's a lot more simpler to say, you know what? I'm going to take

39:35 this elliptical, and I'm going to do 30 minutes of it. You know exactly where the pace is at, where the intensity is at, and you know exactly how long you did it for. Okay? And you're able to adjust that as you go along. So, as I

39:47 said here, cardio machines, they're always precise. You can track your time, you can track your intensity. Um and you can actually track your heart rate as well, which is important, as I'm going to go into it now. So,

39:57 how we're going to do this is I want you to pick any cardio activity that you actually enjoy. Hancho, I don't enjoy any cardio activity. Stop being a [ __ ] and just pick one. Okay? And you're going to want to keep your heart rate at

40:10 130 beats per minute. Guys, this is a recommendation, cuz I get a lot of questions about this. If it's at 140, 145, or 150, that's not bad. That's not a bad thing. That's still fine. But you want to keep it

40:23 around the 130 beats per minute, the 140 beats per minute, okay? Um I like the incline treadmill. I like the elliptical. I like the Stairmaster. Those are my go-tos, okay? Now, you're going to want to begin by

40:34 adding 25 minutes of any cardio machine after your weightlifting sessions, okay? And guys, consistency is very important. If you guys are like doing this like once or twice a week and you're wondering why you're not seeing results,

40:47 it's because you're not being consistent. This is actually going to aid you in burning fat, trust me. So, please do not skip it. And if you do skip it, you're not going to get ripped. You're

40:56 not going to achieve physical excellence. I guarantee it. Guys, I've been coaching hundreds and hundreds of men and I've only met one person in my entire life who's gotten ripped without

41:08 doing cardio, bro. I want you guys to understand that. One person. So, that's probably not you. That's definitely not me, okay? So, be sure you're actually implementing this at the end of your weightlifting routine, all

41:20 right? Not only that, guys, but this is healthy, okay? One of the main predictors for somebody to die early is like how healthy is their heart, okay? And if you're not actually doing a consistent cardio routine on a

41:34 semi-daily basis or on a daily basis, your heart health is going to decline over time, especially as you age, and you're going to literally die early, bro, okay? Apart from having high body fat and high visceral fat and literally

41:45 killing your organs. So, if you live a sedentary lifestyle, please be aware that you'll definitely have to ramp up your cardio time as you go along in the fat loss phase. So, you can start off with 25 minutes after

41:57 every workout. Let's say you're working out 4 days a week. After the next week or the next week after that, you're going to want to slowly start increasing the time because your body is going to adapt, okay? So,

42:07 in order to continue making fat-burning progress, the answer isn't only to lower your calories, but also increase your cardio. Okay, this is something that some people actually miss. All right, so to go along with that, now I'm going to

42:21 share with you guys how to actually

42:23 Part 4: Troubleshooting stalls

42:23 troubleshoot your progress. How to make certain adjustments, how to actually make the progress continued throughout the 12 weeks. Okay, now every week you should weigh yourself to gauge your progress on the scale. Okay,

42:36 so every week I personally like to weigh myself on Sundays, but I also weigh myself every day. But really once a week you want to weigh yourself to gauge what's your progress looking like. If you're dropping 1 to 3 lb per week,

42:50 you're within a good weekly range. Anybody that's telling you that 2 lb is too much or 3 lb is is too much, guys we're not about slow progress here. Okay? We're not about slow progress here. I'm not going to take 12 months to

43:00 get ripped, that's [ __ ] That is way too slow. Okay? So a good range is 1 to 3 lb per week. If you're on the heavier side and high body fat with tits, yeah, you should be losing 2 to 3 lb every week. If you're more so on the skinny

43:12 fat side, you want to be losing around 1 lb a week and you want to slow it down. That way you don't look emaciated with stick arms. Okay, so it's very important, it's kind of dependent person to person.

43:23 And this is when the personalization comes into play. Okay, but general rule, you're going to want to shoot for 1 to 3 lb off every week. Now, if you begin noticing that your fat loss begins to stall, there are a couple of things that

43:34 you want to check before making a change to your nutrition or your routine. All right? When your fat loss stalls, number one, I want you to ask yourself, have you been pooping every day? And this is actually important. You

43:46 should be pooping at least one time per day. This means that your body is actually digesting and assimilating the food that you're eating, and it's actually keeping everything going. If you're not pooping every day,

43:58 you're going to have a very hard time losing weight, bro. Okay? That's slowly your body your body's metabolism is slowing down, your digestion has slowed down, and you're going to get stuck. So make sure

44:07 that you're pooping at least one time per day, okay? Number two, having poor sleep can stall your fat loss progress. I've seen this so many times with people that I help or even myself. When I've had very poor sleep,

44:20 it's been a challenge to actually lose fat. And one good night of sleep can literally help you lose 3 to 4 lb overnight. I've seen this happen time and time again, also with myself. So, make sure if you do have sleep issues,

44:30 number one, that's probably cuz you're high body fat cuz I used to have sleep issues. I used to snore a lot, sleep apnea. That literally got fixed once I literally got down to 205 lb, 200 lb. But, when I was 225 to 230 to 250, yeah,

44:43 I would snore like crazy and that literally went away. So, lowering your weight, lowering body fat can literally fix a lot of sleep apnea or sleep problems. You're going to sleep a lot better, okay? Number three,

44:54 water consumption. You should got You guys should be drinking a gallon of water a day, okay? Anybody thinking that has too much, guys, my mom is 53 years old. She lost 30 lb in 6 months. She wasn't even working out. I helped her do

45:04 that and she was literally drinking 1 gallon per day. And she has a 9:00 to 5:00 job and she was still able to get it down. And she's 5'2", so I don't want to hear any excuses, okay? Um either one of these three things can

45:15 stall your fat loss progress throughout the week, okay? So, ask yourself these three questions if your progress starts to stall. All right, now, if those things are on point, if you're pooping fine, if you're

45:27 drinking water, if you're if all that is good, you can move towards making an adjustment to your nutrition and your routine. You don't want to lower your macros unless it's actually needed. Doing so can lead to slowing down your

45:38 metabolism early on. And this is a big mistake that I see some of the guys making. They're eating 1,300 calories a day, 1,200 calories a day. Guys, the amount of problems that that's going to create,

45:48 just just watch my channel cuz I've I've gone into that in multiple videos. I even interviewed somebody who I started to work with who came to me eating 1,300 calories a day. I increased his calories all the way up to 2,200 using a specific

46:00 protocol and he started to literally lose weight the higher his calories got cuz he was stuck when he was eating 1,300. So, understand that you don't want to lower your macros unless it's actually needed, all right? That's how

46:10 you make sure you actually look good when you're losing weight and you don't burn through muscle and then you end up looking skinny fat. Like dude, imagine losing like 20, 30, 40 lb and still looking like [ __ ] Because a lot of you

46:21 guys are starving yourselves, you're not actually feeding the body enough to actually look good, okay? So, the main macronutrient that you're going to be adjusting is going to be your carbohydrates. This is an expendable

46:32 macronutrient. So, if you notice that you're stalling, okay, you'll actually want to lower your carbs by 30 to 50 g when your fat loss truly begins to stall. You're also going to want to increase your cardio by 5 to 10 minutes

46:44 every day at the same time. Okay? And you're going to want to increase the intensity. So, for example, if you're doing like a if you're doing uh let's say you're doing stairs at a level four, then

46:54 increase it to a level five. If you're doing incline treadmill, you can increase the incline along with the time. So, you know that you're doing this right when you weigh yourself the next week

47:03 and you notice that the scale is going down again at the end of the week. Very basic, very simple, okay? Now, let's talk about one of my secrets.

47:12 The high-carb-day method

47:12 Let's talk about the Huncho method. Guys, once your carbohydrates begin to get low during the process, once it gets underneath 100 g, you'll typically want to implement one high carb day per week, okay? And that

47:25 high carb day per week is literally going to help you burn more fat, look way better, have better workouts, and actually continue to keep your metabolism going so that you continue to make progress. You're going to want to

47:36 increase your carbs by 2x to 3x the amount of carbs that you're having only one day per week to start, okay? This is going to spike your metabolism so that you continue burning fat at a higher pace, preventing it from slowing down

47:47 and slowing down your fat loss progress. And guys, you're literally going to want to rinse and repeat the exact same process and this is how anybody This is how literally anybody can get to 15% body fat, anybody watching. So, guys,

48:00 let me know what you guys thought of the video. I thought I was done, but I forgot to go over some common mistakes, okay? Um common mistakes that can also affect your progress, so pay attention, guys. Not working out hard enough.

48:11 Okay? Working out properly raises your metabolic rate, which is going to make you actually lose fat and change and transform a lot quicker, okay? Another common mistake is if you're not increasing the intensity

48:23 of the cardio. That is the problem with tracking your steps. If you're tracking your steps, you're not able to track and maintain a proper intensity, right? Because you're just walking

48:34 around or you're just doing your daily activities or you're randomly taking steps, but you're not able to maintain a specific pace at a specific intensity, okay? And also, the last mistake, guys, the

48:45 psychological warfare of feeling flat. A lot of guys, they care too much about what other men think. Oh, you're looking skinny or you're looking small. Dude, [ __ ] that. I'm not trying to appeal to other men.

48:56 Before, guys, I'm going to be real, I used to let that get in my head. You know what I'm saying? I used to like listen to these guys say that I look skinny. I used to listen to to the comments that

49:05 other men used to make, and I used to get scared. Until I realized, you know what? I'm not trying to appeal to men, bro. I'm trying to appeal to women. And what I realized, like I mentioned when I was bouncing in

49:14 the clubs, and I went from 250 down to 195, all the guys were telling me, "Yo, you're looking skinny. Are you still working out?" I was putting in effort in the gym, and people thought I had stopped working out, but the women, they

49:25 started to notice me. They started to treat me. They started to smile at me. So, I was like, "You know what? That's where I made the mental switch of, you know what? I'm not trying to appeal to other men,

49:33 because really like I'm straight, bro. You know what I'm saying? So, I realized that stop paying attention to other men, you know what I'm saying? I'm not doing this for other men. I'm doing this to actually build physical excellence,

49:42 build confidence, and obviously, you know what I'm saying? Increase my my chances in the dating market, which this helped tremendously, right? So, guys, for anybody that wants to actually get ripped, you want to fast track your way

49:53 there. You've seen this video, you know what I'm saying? I do one-on-one coaching. There's an application below. I do not work with everybody because when I do work with somebody, I want to make sure that they actually can get

50:03 results and they have the proper mindset and they actually have the proper goal. And if they have the proper goal that I can help them with, then I do help them with. So, if you want to see if you actually want to work with me, there's

50:13 going to be a link in the description to fast track your way to get ripped, you know what I'm saying? Um but if not, then keep watching the videos. Hopefully you get ripped, but guys, let's be real. If YouTube videos were enough,

50:26 every single nerd watching this video would be ripped with a six-pack. And the truth is, most of you guys are not. And most of you guys are going to keep watching videos, you know what I'm saying? You're going to keep the mental

50:34 masturbation. And the most important thing is having a system that you can follow that's actually proven to get results and to get you to where you need to go, you know what I'm saying? So guys, that was the video,

50:44 you know what I'm saying? I hope it was helpful. I'll give you guys a lot of gems. Let me know what you guys thought in the comment section, man. Southpaw Huncho, checking out. Peace.