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.
“The fitness industry wants you in the gym 6 days/week. Here’s how I stay lean in only 3 hours/week,” 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
Here’s 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)
𝗚𝗿𝗼𝗰𝗲𝗿𝘆 𝗹𝗶𝘀𝘁:
- 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)
𝗠𝗲𝗮𝗹 𝗽𝗹𝗮𝗻:
The goal: EASY and QUICK.
“I don’t have time to spend hours in the kitchen. Lucky for me (and you) you don’t need to be a chef to make food that tastes good and get’s the job done,” 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 sautéed 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
𝗦𝗻𝗮𝗰𝗸𝘀:
- Most people don’t snack because they’re hungry.
- They snack because they’re bored, stressed or dehydrated.
“If you feel hungry, drink water. If you still feel hungry, snack on some baby carrots. Game-changer,” he said.
𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀:
Day 1 – Strength & Power
- Pull-Ups
- Barbell Squats
- Cable Chest Fly
- Kettlebell Swings
- Incline Dumbbell Bench Press
- Dumbbell Romanian Deadlifts
Day 2 – Metabolic Burn
- Deadlifts
- Walking Lunges
- Mountain Climbers
- Barbell Bent-Over Rows
- Dumbbell Goblet Squats
- Overhead Dumbbell Press
Day 3 – Hypertrophy & Conditioning
- Hip Thrusts
- Dumbbell Curls
- Tricep Pushdowns
- Flat Dumbbell Press
- Dumbbell Lateral Raises
𝗟𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲:
- 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
𝗠𝗶𝘀𝘁𝗮𝗸𝗲𝘀:
Most guys try:
- Extreme diets like Keto or Carnivore
- Quick fixes (…”30 day shreds”)
- Wasting time with endless cardio
“Only to destroy their metabolism, burn out their bodies, and fall back to square one,” he said.