Marcus Filly

Handing out macros is fine. Teaching someone the skill of food tracking is even better.

Eat 50g of protein before 10am - and watch your energy and body composition improve.

Willpower is where biology meets your skill and preparedness with habits. The drive to seek food will hit. The question is, what will you do?

Feelings are part of body composition change - but data must guide your decisions. Look at averages, not day to day.

Calories aren’t a magic prescription. Your needs change as your training, activity, and metabolism change. Think “adjustable dial,” not fixed number.

Let's make filming workouts cool again - for movement feedback from a coach who can help you improve.

You don’t need a big goal to train. Sometimes the goal is simply to stay connected. Move, lift, and keep your energy high so you can crush other parts of life.

@alexjamesbooth socially questionable glute gains...worth it?

@fillymarcus Have you tried going up escalators the wrong way. It’s like a stairmaster

Walking laps through the airport before boarding, it’s rare to see others doing the same. Are the choices in your day those of a sitter, or a mover?

Tracking food isn’t a punishment. It’s a skill. Most people fail because no one ever showed them how to do it right.

Most training plans work. What actually drives progress is how you execute intensity, form, and intent. Every rep counts. Imagine how this compounds vs. just checking the box in the gym.

The goal for most isn’t to look great for 2 weeks after a brutal cut. It's to feel and look great all year. That means slower cuts, lean bulks, and maintenance phases you can live with.

The biggest lie in fitness: “Just eat less and move more.” True change needs structure, support, and ruthless attention to what actually works.

you know how you get better a squatting? not by hearing how much you suck at squatting, how your technique is crap, and by fearing bad positions like your heels coming up or your knees collapsing. you get better a squatting by squatting. Just squat

The "Magic Fitness Formula" For My Exclusive 1:1 Clients: • Track everything you eat • Hit protein & calories daily • Measure steps & walk more • Resistance train 3x/wk • Sleep 7-8 hrs/night • Weigh yourself daily & take weekly progress photos

The number of people I chat with in my DMs that have a fitness training plan but DO NOT have a clear nutrition strategy is staggering. If this is you, the please pay attention. Trying to reach a body composition goal without a nutrition plan AINT IT. It’s a recipe for failure

What you do consistently trumps what’s optimal. Stop over optimizing and start repeating simple behaviors.

Clients who struggle with motivation don’t need you to cheerlead for them. Instead they need a proven system that when discipline is applied will get them results. Motivation will follow… I promise.

Every day I walk into the gym I'm excited to train - are you? If not, you might be missing one of two things: 1. The feeling of making progress in the right direction and getting stronger every week 2. Plain old fun, variety, and challenge

What made me a good coach when I first started was believing that, and treating every one of my clients like, they were a special snowflake. What makes me an even better coach today is that I know my clients are NOT special snowflakes.