Jack Flood

Pro Decathlete | I help men 30+ get lean, strong and athletic without living in the gym or by restrictive dieting | .01% better everyday | Apply for coaching 👇

[Jack Flood @JackAFlood]

99% of people will never get jacked because they think they need to live in the gym 6 days a week.

The reality is, you only need 2 full-body workouts a PER WEEK.

Lift heavy, do 4-5 compound lifts, then accessories.

Go home. eat good, rest and grow. It's simple.

[Jack Flood @JackAFlood]

Your metabolism doesn't suck because you're getting older, it sucks because chronic under-eating has put your body into emergency conservation mode.

Here is how to fix it:
-High protein
-Cycle your carbs around heavy training days
-Full body workouts
-300-500 cal deficit max

[Jack Flood @JackAFlood]

IF you say you dont have time to workout 3x/week but your screen time is more than 3 hours per day than you might have a low iq.

[Jack Flood @JackAFlood]

There is ZERO downside in being in extremely good shape. I don't understand why 70% of men choose to be overweight, it's like you want your life to be 10x harder.

Stop crying about genetics and go to the gym.

[Jack Flood @JackAFlood]

How To Actually Get Ultra LEAN (10% body fat):
-3x full body lifts per week
-First meal 4-5 hours after waking
-Walk 5-10k steps daily
-Sprint 2x/week
-Maximize sleep even if its 7 hours.
-Hydrate all day
-Slight calorie deficit (300-500 MAX)
-Be consistent

[Jack Flood @JackAFlood]

Every action you take in the present is based on what you believe about the future.

Which means the fastest way to change your life is to only believe in favorable outcomes.

This is your superpower.

[Jack Flood @JackAFlood]

Why train until you break when you can train until you become unbreakable?

Quit skipping mobility and recovery protocols. Longevity is the ultimate flex.

[Jack Flood @JackAFlood]

Never skip leg day again. Just do these 7 exercises and you’re set for life.

[Jack Flood @JackAFlood]

Boring is the new FUN
-go for walks
-wake up early
-eliminate alcohol/vaping
-go for more drives
-spend quality time with loved ones
-be still and do nothing for 20 min
-drink water
-read more
-eat clean
-pray more

Normalize a clean mind and a healthy body over cheap dopamine.

[Jack Flood @JackAFlood]

45g of protein = greek yogurt + 1 scoop of protein powder

[N8 @Vararse_]

Bro what the hell are you supposed to eat for breakfast when tryna get protein in.

I’ve had eggs every day this week ffs

[Jack Flood @JackAFlood]

The New Pyramid will make you jacked, smarter and a more capable human being.

[Jack Flood @JackAFlood]

Master the boring

[Jack Flood @JackAFlood]

JANUARY CHALLENGE:

-No alcohol
-7-8 hours of sleep
-10K steps/day
-First meal at 12 pm
-Gym 3-4x week
-Bed before 10PM
-Up at 6AM
-Journal daily
-Read scripture daily
-Mobility work daily

You failing this?

[Jack Flood @JackAFlood]

75Hard should actually be called 75Easy.

You’re telling me it’s hard to drink water, read books and workout? Since when was taking care of yourself a challenge?

[Jack Flood @JackAFlood]

Let’s take a moment to acknowledge that it’s almost 2026 and the Costco hotdog combo is still $1.50🙏

[Jack Flood @JackAFlood]

A 24 hour fast once per week is one of the most effective ways to lose fat long term (Here's why):

1lb of fat = 3500 calories

Let's say you need to eat 3000 calories per day to be at maintenance. That means you need to eat 21,000 calories each week to not gain or lose any weight.

Well if you fasted 24 hours once per week on Sunday and ate completely normal Monday-Saturday you would be in a weekly deficit of 3000 calories.

Over 8 weeks you would have lost ~7 lbs of FAT just by fasting 24 hours once per week and you would still be able to eat normally the other 6 days of the week.

Would you rather do that or be in a ~430 calorie deficit everyday of the week?

I forgot to add, if you go over your calorie intake for one day of the week you would still be in a weekly deficit. This gives you a lot of room to eat freely in the case of an event or if life just happens.

I think the choice is easy. Fast 24 hours once per week.

Anyone else been doing this?

[Jack Flood @JackAFlood]

The 6 Best Exercises to Build Muscle and Shred Fat:

1. Heavy squat
2. Sprinting
3. Pull ups
4. Overhead Press
5. RDL
6. Barbell Row

Compound lifts + progressive overload will skyrocket your results.

[Jack Flood @JackAFlood]

Top 6 Foods to Build Muscle:

1. Eggs
2. Whole Milk
3. Steak or ground beef
4. Chicken breasts or Thighs
5. Fruit
6. White rice or potatoes

Lift weights, eat these foods, gain muscle. It’s that simple.

[Jack Flood @JackAFlood]

🤯THIS IS THE MOST IMPORTANT POST YOU WILL EVER READ OF WHY YOU NEED TO BUILD MUSCLE.

BMR(basal metabolic rate) is how many calories your body burns at complete rest.

Here are where things get interesting…

Your BMR determines 60-70% of calories you burn each day. This means you burn calories for just existing and it’s OVER HALF of the total calories you burn each day😮

If you had 2 people of the same weight(200lbs) and one was 15% body fat and the other was 30% body fat…

The individual who is 200 lbs with 15% body fat is estimated to burn approximately 295 calories more PER DAY than the person who is 200 lbs with 30% body fat. For just existing by the way.

The 15% body fat individual has 30 lbs more Lean Body Mass (muscle and bone) than the 30% body fat individual, despite weighing the same overall.

This metabolically active tissue(muscle) requires significantly more energy to maintain at rest, driving a higher Basal Metabolic Rate (BMR).

A daily difference of 295 calories is substantial. Over a month, that is almost 9,000 calories, and over a year, it's over 107,000 calories.

This clearly shows why improving body composition by increasing muscle mass is a key component of long-term weight management.

If you struggle to lose weight, LIFT WEIGHTS AND BUILD MUSCLE.

Muscle makes life easier, there is no downside.

This means you can…

✅Eat more food without worrying about gaining weight

✅Effortlessly burn calories, it allows room for you to burn hundreds of extra calories daily without doing any extra exercise.

You will also be stronger, reduce your injury risk, have more stamina and become a more capable person.

➡️If the question “What workout should I do?" is the toughest part of your day? You don't have to struggle with a plan anymore. Let me give you the roadmap. My program removes the guesswork and provides the structured, effective workouts you need to maximize muscle growth.

➡️Reach out to me in the comments or messages to learn more.

Share this post if you thought it to be of value or if you’re now inspired to gain some muscle🙏