FLOOR 1: FOOD • Step 1: Weigh and log everything you eat. Don't change anything yet. Just see the truth. • Step 2: Hit your protein every day. • Step 3: Drop your calories a little. Not a lot. A small drop. • Step 4: When the scale stops for 2 weeks, drop a little more. FLOOR 2: LIFTING Lifting tells your body to keep muscle while you lose fat. • Step 1: Lift 3 days a week. • Step 2: Add weight or reps every week. • Step 3: Add a 4th day when you're ready. FLOOR 3: RECOVERY Sleep and water. • Step 1: Get 7 hours of sleep. • Step 2: Drink water all day. [MATTHEW: your water target.] • Step 3: Same bedtime every night. Here's why this floor matters. One study took people on the same diet. One group slept 8 and a half hours. The other slept 5 and a half. The short sleepers lost way less fat. And more muscle. Same food. Worse sleep. Worse result. FLOOR 4: MOVEMENT Daily steps. • Step 1: Find your current step count. • Step 2: Add 1,000 steps a day. • Step 3: When the scale stops, add another 1,000. FLOOR 5: CARDIO Last floor. On purpose. Most people start here. That's why they run out of stairs. • Step 1: Add one cardio session a week. • Step 2: Add a second. • Step 3: Make the sessions a little longer.

Just wanted to take a moment to congratulate everyone here for taking the steps to better their overall well being! We love having you here, it such a win to see you guys winning! That being said drop your biggest fucking win since starting i would love to hear them!

I am under 200!!!!! Weighed in this AM at 199.4 🤩

Today I am 2 pounds from being my lowest weight in - decade. Bet!

Our homework from last night’s call: 1. My biggest recurring craving is peanut butter. 2. My go to swap will be PB Fit 3. When the swap isn’t enough, the reason I’m choosing to stay on plan is because I want to look like a fucking bodybuilder!