Dylan Hester

How to go from dad bod to lean in less than 6 months:

@DeanTTraining This over sweet potato covered in yellow bird blue agave sriracha. Literally never gets old.

I’ve been telling people this all 2026 and I’m about to do it AGAIN… 96/4 Ground Beef is GREATEST Protein source known to man Per 8oz: 260 Calories 42g Protein 8g Fat 0g Carbs The next best option doesn’t even COME CLOSE

@schober222 Black plastic too…the worst one. You’re already on borrowed time. I’d say minutes

Forgot to pour my ground beef and rice into a glass bowl Ate it out of plastic How long till I’m ded?

@AFitTrader Dinner from the night before is enough fuel for my workout at 6am. Don’t have to stress about a meal that early in the morning that way

Early morning gym-goers... I wake up at 5:30 AM I'm in the gym by 6 What's one pre workout meal you'd recommend? No fruits.

@BhavanChand No reason to waste time anymore getting things right before using a GLP-1. If you can access it then do it. Faster track to being a much healthier human

"Fix your basics first before using GLP-1s" But GLP1s literally help you fix your basics

@abradomine Consistently good always outperforms occasionally great.

Quick fixes often produce quick results and quick setbacks. Sustainable fitness comes from habits you can maintain for years. Choose an approach to training and nutrition that fits your lifestyle, because the best plan is the one you can consistently follow.

@micheal_ws18 There really is a stigma around being a father figure and mental/emotional health. The deck is stacked against us a lot of times but there’s always an outlet for help. Seeing a post like this is reassuring

Some of the strongest men you know are fathers who are struggling in silence, believing no one knows how to help when they speak up. Keep going your story isn’t over, and brighter days can still be ahead.

@KOACHKAMALSAINI I workout in the morning fasted. So I always have a heavy carb dinner at night. Plenty of fuel for my workout in the morning. And I still have abs when I wake up in the morning. Carbs are your friend

People are still scared of eating carbs at night. Some stop eating rice after 6 PM. Some avoid roti after 7 PM. Others think one bowl of rice at 9 PM magically turns into body fat. That's not how fat gain works. I do the exact opposite. Most of my carbs are eaten at night. In fact, around 60–65% of my daily calories come in the evening, often after 9 PM. And yes, I do it on purpose. During the day, I can function perfectly fine with lighter meals. But before bed, I prefer having a bigger meal. It helps me hit my calorie target, recover from training, and it's simply the eating pattern that suits me best. The clock doesn't decide whether food becomes fat. Your total energy balance does. If you're eating at maintenance, you'll maintain your weight. If you're in a calorie deficit, you'll lose fat. If you're consistently eating above maintenance, you'll gain weight. Whether those carbs come at 8 AM or 10 PM doesn't suddenly change the laws of thermodynamics. Stop fearing nighttime carbs. Start paying attention to your total daily calories and protein instead. That's what actually moves the needle.

@askcoachboye Hint: one makes you live longer. Choose wisely

You have two choices as you get older: Build muscle on purpose. Or lose it by default. Nature doesn't care which one you pick.

@KevinSzabo14 My days drastically improved after I started waking up at 5am. Getting the gym and just a little bit of me time to start the day makes all the difference

If you want to change your life: Start waking up early. I’m talking 4-7am. Your life will change in every way. • You’ll have more energy • More motivation • Make most of your day • Go to sleep bed on time All these habits bring real happiness. Try it!

@LaupWing1994 The low stress block is so important. People don’t always realize how much stress is holding them back. It’s a silent killer and we need to know how to handle it

No matter how hard you workout, fat sticks to you if your daily habits are trash. Here are 8 things I have clients do every day to make the scale finally move. 1. Walk. A lot.

@TheCryptoDaddi It can literally make you live longer. The science is already there on it. It’s a great add for sure

Tadalafil is the cheat code that most men should be aware of: - overall better health benefits - insane gym pumps - low dose effectiveness - the most cost effective monthly addition you could add The biohackers were absolutely correct about this gem. So stoked I added this to my stack.

@schnellreece007 You get to have bigger meals too. Big meals in a deficit is a hack

I lost 40lbs fasting until 1-3PM everyday. The fast itself isn’t magic, but it’s much easier to stay in a calorie deficit when you only have a 5 hour eating window.

@iron_will_pt Intuitive eating is going to fail most people. Because most people have never had to be intuitive and they can just reach for whatever the hell they want. And it got them fat.

Worst nutrition advice ever: “Just listen to your body” If your instincts helped build the body you’re trying to change… Why are you suddenly trusting them to get you out of it?

@LxngevityLab Pretty low volume to train it too. Small time investment for a priceless ROI. Start now and the older you will be thanking the version of you now

Your VO2 max predicts how long you'll live better than your cholesterol, your blood pressure, or almost any blood test your doctor runs. In a study of 122,000 people, low fitness was a bigger death risk than smoking. Here's how to boost it:

@tommyswriting 💪

@dylan_hester1 This is the way

I’m 36…I played basketball for two hours yesterday with a group of 22-25 year olds They all thought I was 25 You know you can just extend your physical prime nearly indefinitely if you lift weights and take care of your nutrition and sleep

@tferriss 1% better daily at being creative makes a huge difference in a shorter amount of time than you would ever think. Just start.

Even the most time-sensitive items can usually wait 60 minutes, and by make something, I mean anything. You just need to feel like you’ve pushed a millimeter ahead in some creative direction. The psychological difference between zero acts of creation and one act of creation, no matter how small, is impossible to overstate. If you’re lucky, sometimes that one idea, one sentence, or one shitty first draft can turn into something bigger. But the point is to be able to say to yourself, even for five minutes, “Hark! I am a creator, not just a janitor of bullshit! Here is proof that I can—and will!—do more than just manage minutiae… ” We all spend time on the struggle bus. At the very least, this mantra has helped me to find a window seat when it’s my turn. When in doubt, try it out: make before you manage.

@ted_ryce That’s a great way to do it. Shows in the results you get for them. Amazing work 💪

@dylan_hester1 Well I get my clients fast results in the first month. The goal is to help them lose 10lbs in 4 weeks But gotta transition to a more sustainable approach after that or they gain the weight back

Meet Jeff. A 44-year-old financial advisor grinding through extreme workouts and Keto (left photo)—but still stuck. In just 4 months, he: ✔️ Dropped 30 lbs of fat ✔️ Got his confidence back ✔️ Trained less than 2 hours per week ✔️ Enjoyed vacations and social life—guilt-free Results like this don’t have to be hard—just smart.

@jacthlete Smarter, strategic, sustainable. There’s always a way to enjoy your food while you still move toward your goals. Consistency works best and all or nothing mindset breaks that

Standard “Cheat Day” meal for me circa Spring 2024. Had no clue what enjoyment of food was. It was either restriction or gluttony Ate myself to the point of sickness many times. Super unhealthy. So many are stuck in this loop and it’s sad to see.