Dyl | MED System

18 weeks in a moderate deficit, 2-3 days a week of strength training and walking. Took this photo right after a big dinner of Mexican food and zero pump whatsoever. Ate an entire bag of cookies every single night. Zero crazy cardio. And absolutely no extreme anything. This is what the minimum effective dose can realistically do in less than 5 months.

This is how my system works. And it works incredibly effectively. DMs open if you want to talk more about it.

@TheK_Nox Not only will it change the quality of your life, the habits you build along the way to build your dream physique carry over into building the life that you’ve always wanted. You become unstoppable when you figure it out

Want to dramatically improve the quality of your life? Lift weights, consistently, for years.

@Geopol762 @sagelovebars 💪

@Dyl_dose @sagelovebars If you overtrain to the point your muscle is inflamed,you'll get a 3 day pump

A real man wakes up, hates his physique, hits the gym, gets a pump, loves his physique, gets home, then hates his physique again.

@thegarybrecka Doing this just sets your day up perfectly. The mood boost and natural waking from the sun makes me look forward to crushing the shit out of the day. Noticeable difference in my sleep cycle too. Everyone needs this

I have a non-negotiable that I have held for years. Morning sunlight before anything else. Not a supplement. Not a device. Not a protocol. Just me, outside, facing the sky for 10 minutes before I do anything else. Here is why I will never give this up. 📈 Morning light in your eyes within 30 minutes of waking sets your cortisol peak, anchors your melatonin rhythm for that night, elevates serotonin, and activates the circadian signals that govern your hormones, metabolism, and mood all day. 🚨 No indoor light replicates this. Not a light therapy lamp. Not a SAD light. Nothing. It has to be real sky. Even on a cloudy day. ✅ Ten minutes. Outside. No sunglasses. No glass between you and the sky. Free. Powerful. Every single day. 💪🏻

@owlshapedheart The right system is all you need. Moderate everything. Nothing extreme. No crazy diet or crazy workouts. Just the basics with a moderate diet structure and walking. These three alone will get you to a fit physique quicker than you’d believe. And it will last if you do it this way

I want to get actually fit but I'm too much of a hedonist to obsessively track my protein intake and force-feed myself some godawful skyr or whey I tend to think that if protein from a normal diet combined with exercise is not enough then I'm not meant to be fit

@bluewmist Build everything quietly in the background. Life changes without anyone else knowing but all of the sudden it looks like you did it all overnight. Removes the filter of other people’s opinions too

Go workout. Tell no one. Go for a run. Tell no one. Eat clean. Tell no one. Read a book. Tell no one. Travel. Tell no one. Whoever guards his mouth and tongue keeps his soul from troubles.

@josiahfitness Build the habits over time that get you into prime shape, retain those habits as lifestyle. Then your day in the life just keeps you in sub 20% body fat. All those small habits stack up into a big life changing result

I don’t know who needs to hear this today, but if you’re a successful guy with a family… Get your bloodwork done every 6 months, get a Vo2 max test, make sure you’re getting a Dexa Scan once a year and keep your body fat under 20% Lift weights 3-4 times per week. Go on a 20-30 minute walk everyday You worked hard to reach a level most never do, don’t throw it away because you ignored your health

@KarlApexFit If someone followed this exactly for 6 months, they would be unrecognizable. Minimalist training and proper recovery are the best ways to stay consistent with a system and the quickest way to see lasting results.

Most men over 40 overcomplicate their training. More sessions. More volume. Worse results. Here's the exact 4-day workout system I use with busy executives, surgeons, and founders to get better results in less time: = Thread =

@sagelovebars Cutting 30 lbs in 18 weeks and finally seeing my abs. No coach. Nothing extreme. I just did the basics so consistently over that time. Now I’ve built these habits into my lifestyle that make living amazing, fulfilling and fun. Life is fun when you feel great all the time

What is your biggest fitness accomplishment that really made you proud of yourself?

@benmintahx The psychological benefits of the process are worth more than anything your physique can give you. You feel like you can accomplish anything you put your mind to and get the life you want

Getting in shape is a psychological process disguised as a physical one.

@bryan_johnson The dose is real. Feel it for multiple nights in a row then miss it and you’ll know exactly why you should do it. Every. Single. Night

Interested in hundreds of dollars of free peptides? Go to bed on time. It doses you with natural growth hormone. No injection. GH great for recovery, muscle synthesis, cellular repair. Dose is gated to first night’s sleep window. You miss the dose if you miss the window.

@CoachDanGo That was me literally last week. I just started and I feel so good that I did it. I’m already way more comfortable posting videos too and talking to the camera is so much easier. Now I’ll never regret not starting

Give yourself permission to be cringe. Post on the internet. Upload that video. Do something, anything for the first time, and be okay with looking like like a fool. To become great at anything, you need to be bad at first. So put yourself out there and be fucking cringe.

@joeyyochheim This goes for any small goal you can hit daily. If you add it all up in a years time you could be looking at truly life changing results

A year from now you'll wish you started today. That sounds like a cliché until you do the math. 52 weeks of a 500 calorie daily deficit is roughly 182,000 calories. At 3,500 calories per pound of fat, that's approximately 52 lbs.

@Devsthetix Lifting should be first if you do them on the same day. You don’t want to waste your body’s energy currency on cardio if you’re going to the gym to lift heavy. Light cardio after lifting is my favorite way, just incline walking for steps. Not to burn extra calories

Cardio before lifting? Or lifting before cardio?

Keep it slow and you grow. I posted about this a few days ago but it’s amazing what this does to your entire workout. More out of every rep. Greater recruitment. Drives intensity way up. Slow those negatives.

@AFitTrader I prefer I little bit higher carb and moderate protein. .75 grams of protein per pound of body weight. It helps make my meals more balanced and it’s easier to enjoy meals that have sufficient carbs

I've seen people get great results eating lots of carbs. I've also seen people get great results eating very few. So what's worked best for you? High carb + high protein or Low carb + high protein?

@mike_behr_ Be consistent with all this and watch your body and life change. The habits bleed over into all the other areas of your life. And this is sustainable enough to not feel like you’re punishing yourself every day

The 5 non-negotiables that burn fat and keep it off: • 8K+ steps every day • Protein at every meal • 4 workouts a week, under 3 hours • 7.5 hours of sleep every night • 80% consistency for 90 days That's it.

@bolexy2004 @Kxngstn_ Yes definitely, sustaining the right system over a long duration will absolutely change the way you see yourself. Take progress photos too. They remind you along the way that you are changing and what you’re doing is working even in times you can’t fully see it

Gym bros, be honest: Have you ever looked in the mirror after a great workout and thought, “Yeah… I’m actually starting to look good.” Or is it just me? 😂

@DeanTTraining Build up to pretty heavy weight with laterals too. It doesn’t have to be a light weight movement! I feel like I see a lot of people say it’s ineffective to do it heavier

Here’s how to develop Muscular Shoulders as fast as humanly possible: (See slides in posts below)

@benmintahx Not technically a mirror selfie

Gym goers, let’s see your mirror selfie.