Fady
@fromfady.bsky.social
Lost 100lbs. Transformed more than my weight. Here to share the lean systems that fuel the healthiest people. Learn from someone who’s lived it.
5/ "You need to eat 6 small meals a day to boost your metabolism."
This myth had me carrying tupperware EVERYWHERE and obsessing over meal timing.
Reality: Total daily intake matters most.
Some people do better with 2-3 larger meals. I did.
Find what works for YOUR hunger patterns and schedule.
This myth had me carrying tupperware EVERYWHERE and obsessing over meal timing.
Reality: Total daily intake matters most.
Some people do better with 2-3 larger meals. I did.
Find what works for YOUR hunger patterns and schedule.
April 22, 2025 at 12:00 PM
5/ "You need to eat 6 small meals a day to boost your metabolism."
This myth had me carrying tupperware EVERYWHERE and obsessing over meal timing.
Reality: Total daily intake matters most.
Some people do better with 2-3 larger meals. I did.
Find what works for YOUR hunger patterns and schedule.
This myth had me carrying tupperware EVERYWHERE and obsessing over meal timing.
Reality: Total daily intake matters most.
Some people do better with 2-3 larger meals. I did.
Find what works for YOUR hunger patterns and schedule.
4/ "Exercise is how you lose significant weight"
I'd spend hours on cardio machines, barely making progress.
Truth: You can't outrun your fork. 80-90% of my 100-pound transformation came from nutrition changes.
Exercise builds muscle and improves health, but food determines fat loss.
I'd spend hours on cardio machines, barely making progress.
Truth: You can't outrun your fork. 80-90% of my 100-pound transformation came from nutrition changes.
Exercise builds muscle and improves health, but food determines fat loss.
April 22, 2025 at 12:00 PM
4/ "Exercise is how you lose significant weight"
I'd spend hours on cardio machines, barely making progress.
Truth: You can't outrun your fork. 80-90% of my 100-pound transformation came from nutrition changes.
Exercise builds muscle and improves health, but food determines fat loss.
I'd spend hours on cardio machines, barely making progress.
Truth: You can't outrun your fork. 80-90% of my 100-pound transformation came from nutrition changes.
Exercise builds muscle and improves health, but food determines fat loss.
3/ "Eating after 8 PM makes you gain fat."
I stressed about arbitrary eating windows for SO long.
The science? Your body doesn't have a magical "fat-storing" hour.
WHAT you eat matters infinitely more than WHEN you eat it.
Total calories and food quality > meal timing.
I stressed about arbitrary eating windows for SO long.
The science? Your body doesn't have a magical "fat-storing" hour.
WHAT you eat matters infinitely more than WHEN you eat it.
Total calories and food quality > meal timing.
April 22, 2025 at 12:00 PM
3/ "Eating after 8 PM makes you gain fat."
I stressed about arbitrary eating windows for SO long.
The science? Your body doesn't have a magical "fat-storing" hour.
WHAT you eat matters infinitely more than WHEN you eat it.
Total calories and food quality > meal timing.
I stressed about arbitrary eating windows for SO long.
The science? Your body doesn't have a magical "fat-storing" hour.
WHAT you eat matters infinitely more than WHEN you eat it.
Total calories and food quality > meal timing.
2/ "You should always feel hungry when dieting."
This myth kept me miserable and bingeing for YEARS.
Truth: Sustainable weight loss shouldn't leave you constantly hungry.
I learned to focus on protein-rich, high-volume foods that kept me satisfied while still losing weight.
This myth kept me miserable and bingeing for YEARS.
Truth: Sustainable weight loss shouldn't leave you constantly hungry.
I learned to focus on protein-rich, high-volume foods that kept me satisfied while still losing weight.
April 22, 2025 at 12:00 PM
2/ "You should always feel hungry when dieting."
This myth kept me miserable and bingeing for YEARS.
Truth: Sustainable weight loss shouldn't leave you constantly hungry.
I learned to focus on protein-rich, high-volume foods that kept me satisfied while still losing weight.
This myth kept me miserable and bingeing for YEARS.
Truth: Sustainable weight loss shouldn't leave you constantly hungry.
I learned to focus on protein-rich, high-volume foods that kept me satisfied while still losing weight.
1/ "You need motivation to stay on track."
WRONG.
Motivation is unreliable and temporary. What actually worked?
Systems and discipline.
I built habits and found a program that worked with my life...even on my worst days.
Consistency beats motivation every single time.
WRONG.
Motivation is unreliable and temporary. What actually worked?
Systems and discipline.
I built habits and found a program that worked with my life...even on my worst days.
Consistency beats motivation every single time.
April 22, 2025 at 12:00 PM
1/ "You need motivation to stay on track."
WRONG.
Motivation is unreliable and temporary. What actually worked?
Systems and discipline.
I built habits and found a program that worked with my life...even on my worst days.
Consistency beats motivation every single time.
WRONG.
Motivation is unreliable and temporary. What actually worked?
Systems and discipline.
I built habits and found a program that worked with my life...even on my worst days.
Consistency beats motivation every single time.
I used to weigh 270 pounds.
I followed all the popular advice - and it kept me FAT.
Then I dropped 100 pounds by rejecting these 5 myths:
I followed all the popular advice - and it kept me FAT.
Then I dropped 100 pounds by rejecting these 5 myths:
April 22, 2025 at 12:00 PM
I used to weigh 270 pounds.
I followed all the popular advice - and it kept me FAT.
Then I dropped 100 pounds by rejecting these 5 myths:
I followed all the popular advice - and it kept me FAT.
Then I dropped 100 pounds by rejecting these 5 myths:
Truth #6: Sleep quality dictates hormone balance.
I cut screens an hour before bed and kept my room at 65°F.
Better sleep → lower cortisol → less belly fat.
This was the missing piece in every failed diet I tried.
I cut screens an hour before bed and kept my room at 65°F.
Better sleep → lower cortisol → less belly fat.
This was the missing piece in every failed diet I tried.
April 16, 2025 at 12:00 PM
Truth #6: Sleep quality dictates hormone balance.
I cut screens an hour before bed and kept my room at 65°F.
Better sleep → lower cortisol → less belly fat.
This was the missing piece in every failed diet I tried.
I cut screens an hour before bed and kept my room at 65°F.
Better sleep → lower cortisol → less belly fat.
This was the missing piece in every failed diet I tried.
Truth #4: Walking beats intensive cardio for sustainable fat loss.
I replaced brutal cardio sessions with 10-15,000 daily steps.
• Less hunger
• Less stress hormones
• More consistent progress
The key wasn’t intensity - it was doing it consistently.
I replaced brutal cardio sessions with 10-15,000 daily steps.
• Less hunger
• Less stress hormones
• More consistent progress
The key wasn’t intensity - it was doing it consistently.
April 16, 2025 at 12:00 PM
Truth #4: Walking beats intensive cardio for sustainable fat loss.
I replaced brutal cardio sessions with 10-15,000 daily steps.
• Less hunger
• Less stress hormones
• More consistent progress
The key wasn’t intensity - it was doing it consistently.
I replaced brutal cardio sessions with 10-15,000 daily steps.
• Less hunger
• Less stress hormones
• More consistent progress
The key wasn’t intensity - it was doing it consistently.
Truth #3: A high-protein first meal crushes hunger.
I used to eat cereal and be starving by 10am.
Then I switched to eggs, beef, and Greek yogurt.
Cravings disappeared. I ate less without trying.
No willpower needed.
I used to eat cereal and be starving by 10am.
Then I switched to eggs, beef, and Greek yogurt.
Cravings disappeared. I ate less without trying.
No willpower needed.
April 16, 2025 at 12:00 PM
Truth #3: A high-protein first meal crushes hunger.
I used to eat cereal and be starving by 10am.
Then I switched to eggs, beef, and Greek yogurt.
Cravings disappeared. I ate less without trying.
No willpower needed.
I used to eat cereal and be starving by 10am.
Then I switched to eggs, beef, and Greek yogurt.
Cravings disappeared. I ate less without trying.
No willpower needed.
Truth #2: How much you eat matters more than when.
“Breakfast is the most important meal of the day” is BS.
Fat loss comes down to total daily calories - not timing.
When you eat matters far less than how much you eat.
Eat whenever you want - as long as it fits your calorie target.
“Breakfast is the most important meal of the day” is BS.
Fat loss comes down to total daily calories - not timing.
When you eat matters far less than how much you eat.
Eat whenever you want - as long as it fits your calorie target.
April 16, 2025 at 12:00 PM
Truth #2: How much you eat matters more than when.
“Breakfast is the most important meal of the day” is BS.
Fat loss comes down to total daily calories - not timing.
When you eat matters far less than how much you eat.
Eat whenever you want - as long as it fits your calorie target.
“Breakfast is the most important meal of the day” is BS.
Fat loss comes down to total daily calories - not timing.
When you eat matters far less than how much you eat.
Eat whenever you want - as long as it fits your calorie target.
Truth #1: Your environment matters more than your motivation.
STOP testing your willpower.
I redesigned my surroundings to make good choices automatic:
• Meal prep visible in fridge
• Water bottle always filled
• Gym bag by the door
A smart setup beats trying harder.
STOP testing your willpower.
I redesigned my surroundings to make good choices automatic:
• Meal prep visible in fridge
• Water bottle always filled
• Gym bag by the door
A smart setup beats trying harder.
April 16, 2025 at 12:00 PM
Truth #1: Your environment matters more than your motivation.
STOP testing your willpower.
I redesigned my surroundings to make good choices automatic:
• Meal prep visible in fridge
• Water bottle always filled
• Gym bag by the door
A smart setup beats trying harder.
STOP testing your willpower.
I redesigned my surroundings to make good choices automatic:
• Meal prep visible in fridge
• Water bottle always filled
• Gym bag by the door
A smart setup beats trying harder.
When I weighed 270 pounds, I kept failing at weight loss.
No one told me about the daily habits that were killing my progress.
After losing 100 lbs, here's the simple plan I wish I had found years earlier:
No one told me about the daily habits that were killing my progress.
After losing 100 lbs, here's the simple plan I wish I had found years earlier:
April 16, 2025 at 12:00 PM
When I weighed 270 pounds, I kept failing at weight loss.
No one told me about the daily habits that were killing my progress.
After losing 100 lbs, here's the simple plan I wish I had found years earlier:
No one told me about the daily habits that were killing my progress.
After losing 100 lbs, here's the simple plan I wish I had found years earlier:
Mistake #9: Trying to outwork a bad diet
You can't outrun your fork.
A 500-calorie donut takes 5 minutes to eat and 60 minutes to burn off.
No amount of exercise can compensate for consistently poor nutrition.
Fix your food first, then optimize your training.
You can't outrun your fork.
A 500-calorie donut takes 5 minutes to eat and 60 minutes to burn off.
No amount of exercise can compensate for consistently poor nutrition.
Fix your food first, then optimize your training.
April 15, 2025 at 12:00 PM
Mistake #9: Trying to outwork a bad diet
You can't outrun your fork.
A 500-calorie donut takes 5 minutes to eat and 60 minutes to burn off.
No amount of exercise can compensate for consistently poor nutrition.
Fix your food first, then optimize your training.
You can't outrun your fork.
A 500-calorie donut takes 5 minutes to eat and 60 minutes to burn off.
No amount of exercise can compensate for consistently poor nutrition.
Fix your food first, then optimize your training.
Mistake #8: Scale addiction
The scale lies constantly.
Water, sodium, sleep, stress - all affect the number.
Daily weigh-ins create anxiety, not results.
Better metrics:
• Weekly averages
• Progress photos
• How clothes fit
• Energy levels
The scale lies constantly.
Water, sodium, sleep, stress - all affect the number.
Daily weigh-ins create anxiety, not results.
Better metrics:
• Weekly averages
• Progress photos
• How clothes fit
• Energy levels
April 15, 2025 at 12:00 PM
Mistake #8: Scale addiction
The scale lies constantly.
Water, sodium, sleep, stress - all affect the number.
Daily weigh-ins create anxiety, not results.
Better metrics:
• Weekly averages
• Progress photos
• How clothes fit
• Energy levels
The scale lies constantly.
Water, sodium, sleep, stress - all affect the number.
Daily weigh-ins create anxiety, not results.
Better metrics:
• Weekly averages
• Progress photos
• How clothes fit
• Energy levels
Mistake #5: Program hopping
"This isn't working fast enough."
So you switch. Again. And again.
The best program is the one you'll stick with for months, not days.
Choose a simple plan and give it at least 8-12 weeks before judging results.
"This isn't working fast enough."
So you switch. Again. And again.
The best program is the one you'll stick with for months, not days.
Choose a simple plan and give it at least 8-12 weeks before judging results.
April 15, 2025 at 12:00 PM
Mistake #5: Program hopping
"This isn't working fast enough."
So you switch. Again. And again.
The best program is the one you'll stick with for months, not days.
Choose a simple plan and give it at least 8-12 weeks before judging results.
"This isn't working fast enough."
So you switch. Again. And again.
The best program is the one you'll stick with for months, not days.
Choose a simple plan and give it at least 8-12 weeks before judging results.
Mistake #4: Sedentary lifestyle outside the gym
Your 60-minute workout is just 4% of your day.
What about the other 96%?
Increasing daily movement was my game-changer:
• Taking stairs
• Standing desk
• Phone calls while walking
• 10-minute walks after meals
Aim for 8-10K steps minimum.
Your 60-minute workout is just 4% of your day.
What about the other 96%?
Increasing daily movement was my game-changer:
• Taking stairs
• Standing desk
• Phone calls while walking
• 10-minute walks after meals
Aim for 8-10K steps minimum.
April 15, 2025 at 12:00 PM
Mistake #4: Sedentary lifestyle outside the gym
Your 60-minute workout is just 4% of your day.
What about the other 96%?
Increasing daily movement was my game-changer:
• Taking stairs
• Standing desk
• Phone calls while walking
• 10-minute walks after meals
Aim for 8-10K steps minimum.
Your 60-minute workout is just 4% of your day.
What about the other 96%?
Increasing daily movement was my game-changer:
• Taking stairs
• Standing desk
• Phone calls while walking
• 10-minute walks after meals
Aim for 8-10K steps minimum.
Mistake #2: Ignoring resistance training
"Cardio burns more calories" is the biggest myth in fitness.
Without weights, you'll lose muscle and end up skinny-fat.
Just 3 days/week of compound lifts will:
• Preserve lean mass
• Shape your physique
• Increase metabolic rate
"Cardio burns more calories" is the biggest myth in fitness.
Without weights, you'll lose muscle and end up skinny-fat.
Just 3 days/week of compound lifts will:
• Preserve lean mass
• Shape your physique
• Increase metabolic rate
April 15, 2025 at 12:00 PM
Mistake #2: Ignoring resistance training
"Cardio burns more calories" is the biggest myth in fitness.
Without weights, you'll lose muscle and end up skinny-fat.
Just 3 days/week of compound lifts will:
• Preserve lean mass
• Shape your physique
• Increase metabolic rate
"Cardio burns more calories" is the biggest myth in fitness.
Without weights, you'll lose muscle and end up skinny-fat.
Just 3 days/week of compound lifts will:
• Preserve lean mass
• Shape your physique
• Increase metabolic rate
Mistake #1: Believing fitness trackers
That "600 calorie" workout? Probably closer to 300.
Studies show people routinely overestimate exercise calories by 50-70%.
The solution isn't more cardio - it's honest food tracking.
Weight loss happens on your plate, not on the treadmill.
That "600 calorie" workout? Probably closer to 300.
Studies show people routinely overestimate exercise calories by 50-70%.
The solution isn't more cardio - it's honest food tracking.
Weight loss happens on your plate, not on the treadmill.
April 15, 2025 at 12:00 PM
Mistake #1: Believing fitness trackers
That "600 calorie" workout? Probably closer to 300.
Studies show people routinely overestimate exercise calories by 50-70%.
The solution isn't more cardio - it's honest food tracking.
Weight loss happens on your plate, not on the treadmill.
That "600 calorie" workout? Probably closer to 300.
Studies show people routinely overestimate exercise calories by 50-70%.
The solution isn't more cardio - it's honest food tracking.
Weight loss happens on your plate, not on the treadmill.
I spent YEARS stuck at 270+ pounds...
Despite HOURS in the gym.
Here are the 9 hidden reasons you're not seeing results (from someone who's lost 100lbs):
Despite HOURS in the gym.
Here are the 9 hidden reasons you're not seeing results (from someone who's lost 100lbs):
April 15, 2025 at 12:00 PM
I spent YEARS stuck at 270+ pounds...
Despite HOURS in the gym.
Here are the 9 hidden reasons you're not seeing results (from someone who's lost 100lbs):
Despite HOURS in the gym.
Here are the 9 hidden reasons you're not seeing results (from someone who's lost 100lbs):
HABITS:
• 1 gallon of water daily
• 7+ hours of sleep nightly
• 10-min walk after each meal
• 16oz water before every meal
• Pack gym bag the night before
• 1-2 slow cardio sessions/week for heart health
• Double your lunch to cover dinner - save time and effort
Watch this for more 👇
• 1 gallon of water daily
• 7+ hours of sleep nightly
• 10-min walk after each meal
• 16oz water before every meal
• Pack gym bag the night before
• 1-2 slow cardio sessions/week for heart health
• Double your lunch to cover dinner - save time and effort
Watch this for more 👇
April 14, 2025 at 12:00 PM
HABITS:
• 1 gallon of water daily
• 7+ hours of sleep nightly
• 10-min walk after each meal
• 16oz water before every meal
• Pack gym bag the night before
• 1-2 slow cardio sessions/week for heart health
• Double your lunch to cover dinner - save time and effort
Watch this for more 👇
• 1 gallon of water daily
• 7+ hours of sleep nightly
• 10-min walk after each meal
• 16oz water before every meal
• Pack gym bag the night before
• 1-2 slow cardio sessions/week for heart health
• Double your lunch to cover dinner - save time and effort
Watch this for more 👇
EXERCISE:
Start with 3 one-hour sessions per week.
• Focus on compound exercises
• Use a full-body split
• Train close to failure
DON'T overtrain and burn out at the beginning.
Stick to 6–8 solid working sets per muscle group.
Start with 3 one-hour sessions per week.
• Focus on compound exercises
• Use a full-body split
• Train close to failure
DON'T overtrain and burn out at the beginning.
Stick to 6–8 solid working sets per muscle group.
April 14, 2025 at 12:00 PM
EXERCISE:
Start with 3 one-hour sessions per week.
• Focus on compound exercises
• Use a full-body split
• Train close to failure
DON'T overtrain and burn out at the beginning.
Stick to 6–8 solid working sets per muscle group.
Start with 3 one-hour sessions per week.
• Focus on compound exercises
• Use a full-body split
• Train close to failure
DON'T overtrain and burn out at the beginning.
Stick to 6–8 solid working sets per muscle group.
PROTEIN TARGETS:
I break it down by the amount of weight you have to lose:
• Less than 50lbs to lose? Eat your current body weight in grams of protein
• More than 50lbs to lose? Eat your goal weight in grams
At 200lbs wanting to be 180lbs? Aim for ~200g protein daily.
I break it down by the amount of weight you have to lose:
• Less than 50lbs to lose? Eat your current body weight in grams of protein
• More than 50lbs to lose? Eat your goal weight in grams
At 200lbs wanting to be 180lbs? Aim for ~200g protein daily.
April 14, 2025 at 12:00 PM
PROTEIN TARGETS:
I break it down by the amount of weight you have to lose:
• Less than 50lbs to lose? Eat your current body weight in grams of protein
• More than 50lbs to lose? Eat your goal weight in grams
At 200lbs wanting to be 180lbs? Aim for ~200g protein daily.
I break it down by the amount of weight you have to lose:
• Less than 50lbs to lose? Eat your current body weight in grams of protein
• More than 50lbs to lose? Eat your goal weight in grams
At 200lbs wanting to be 180lbs? Aim for ~200g protein daily.
NUTRITION (BEGINNER):
As a beginner, you have two goals:
1. Hit your protein targets
2. Eat 90% whole foods
No calorie counting required initially.
This alone will help you drop 10-15lbs. I still use this approach when I don't feel like tracking.
As a beginner, you have two goals:
1. Hit your protein targets
2. Eat 90% whole foods
No calorie counting required initially.
This alone will help you drop 10-15lbs. I still use this approach when I don't feel like tracking.
April 14, 2025 at 12:00 PM
NUTRITION (BEGINNER):
As a beginner, you have two goals:
1. Hit your protein targets
2. Eat 90% whole foods
No calorie counting required initially.
This alone will help you drop 10-15lbs. I still use this approach when I don't feel like tracking.
As a beginner, you have two goals:
1. Hit your protein targets
2. Eat 90% whole foods
No calorie counting required initially.
This alone will help you drop 10-15lbs. I still use this approach when I don't feel like tracking.
I lost 100lbs and changed my life.
Now summer’s just 90 days away - and you’ve got time to do the same.
Here’s the simple NO-BS plan I’d use to drop 15–20lbs: 👇
Now summer’s just 90 days away - and you’ve got time to do the same.
Here’s the simple NO-BS plan I’d use to drop 15–20lbs: 👇
April 14, 2025 at 12:00 PM
I lost 100lbs and changed my life.
Now summer’s just 90 days away - and you’ve got time to do the same.
Here’s the simple NO-BS plan I’d use to drop 15–20lbs: 👇
Now summer’s just 90 days away - and you’ve got time to do the same.
Here’s the simple NO-BS plan I’d use to drop 15–20lbs: 👇
3. Early intervention
It’s never too late to start - but waiting only makes it harder.
Addressing muscle loss early prevents future damage and health issues.
Don’t wait until weakness or injuries force you to take action.
Start now while the climb is still manageable.
It’s never too late to start - but waiting only makes it harder.
Addressing muscle loss early prevents future damage and health issues.
Don’t wait until weakness or injuries force you to take action.
Start now while the climb is still manageable.
April 9, 2025 at 12:00 PM
3. Early intervention
It’s never too late to start - but waiting only makes it harder.
Addressing muscle loss early prevents future damage and health issues.
Don’t wait until weakness or injuries force you to take action.
Start now while the climb is still manageable.
It’s never too late to start - but waiting only makes it harder.
Addressing muscle loss early prevents future damage and health issues.
Don’t wait until weakness or injuries force you to take action.
Start now while the climb is still manageable.