Luke Strassner

Ex-300 lb’er | Coach
Helping big guys lose a minimum of 50 lbs or I work for free until they do

[Luke Strassner @LukeMStrassner]

Knowing how to perform a bench press does literally nothing for weight loss

“I think my issue is in the gym, I just don’t know what to do. That’s why I’m not losing weight”

Brother……

If there was a gun pointed to your head and they said you had to lose 5 lbs in the next 2 weeks, you wouldn’t be worried about what workouts to do.

You’d get extremely intentional with your nutrition, and move a hell of a lot more.

The problem isn’t that you don’t know what to do, it’s that there’s a lack of discipline & consistency.

Which to you shows up as “I don’t know what to do today so I’m not going to even try”

For your own sake, please stop weaponizing incompetence, you’re smarter than that

[Luke Strassner @LukeMStrassner]

How to start reversing insulin resistance

Walk after meals
Snack less in between meals
Eat carbs last at every meal
Cut out liquid carbs

[Luke Strassner @LukeMStrassner]

The amount of effort it takes to say no to 500 calories of food is nothing compared to the amount of effort it takes to burn 500 calories with exercise

[Luke Strassner @LukeMStrassner]

@DecruzJemma 100%. If the diet isn’t there then you’re wasting time

[Luke Strassner @LukeMStrassner]

“It was so much easier to lose fat when I was younger. You had it easy”

If you TRULY believe that…..why on EARTH would you keep waiting to start?

You’re saying that it only gets harder to lose weight as you get older……..yet you’re waiting for the right time to start

When I lost 100 lbs my advantage wasn’t that I was in my 20’s…

My URGENCY was my advantage

I attacked every day like I was going to die if I wasn’t below 250

[Luke Strassner @LukeMStrassner]

The average person:

Gets under 5k steps/day
Doesn’t lift weights consistently
Is on track to be in worse shape than their parents
Thinks seed oils are what’s keeping them fat
But they eat out 3+ times a week
And think healthy groceries are expensive

🤦🏼‍♂️

[Luke Strassner @LukeMStrassner]

If you haven’t had to bring 2 shirts to work at your desk job or only been able to buy from the big & tall section…..WE DONT WANT YOUR FAT LOSS ADVICE

-someone who’s been there

[Luke Strassner @LukeMStrassner]

Potatoes for fat loss

Rice for muscle gain

[Luke Strassner @LukeMStrassner]

automation isn't working on x right now, link in bio for the quiz

[Luke Strassner @LukeMStrassner]

belly fat is linked to:

diabetes
insulin resistance
sleep apnea
cancer

after losing 120 lbs,

here's what I wish I knew when I started

1. stop running

[Luke Strassner @LukeMStrassner]

6. urgency

this is actually something I did really well, but I figured y'all could benefit

I lost weight like I would drop dead if another day went by and I was over 250

the biggest reasons men fail to lose a sh*t ton of weight??

"I'll start when I'm ready"
"It's not the right time"
"My wife/kids/etc have all this bad food in the house, I can't go on a diet"
"I just need to be consistent this time"

if that sounds like you, just comment "quiz" and I'll show you why fat loss has felt impossible, and what to do.

[Luke Strassner @LukeMStrassner]

I can't express enough how much better it is to eat high carb and low fat for fat loss

you'll lose more weight while eating more food
you'll have constant energy
you'll have an easier time breaking plateaus
and you'll be able to put on more muscle while you lose fat

but people who have never actually lost serious weight would say to stop eating carbs

it sounds logical. too many carbs = too many calories. carbs spike insulin. insulin blocks fat burning. perhaps you're even insulin resistant. so cut the carbs, right?

here's why I ate >300 grams of carbs a day while losing 100 lbs

your thyroid needs carbohydrates to convert T4 into T3.

T3 is the active hormone. simply put: it's what keeps your metabolism running 'hot'.

starve the conversion process long enough and your metabolic rate drops (amount of calories you burn). so you eat less and less food to accomodate for you burning less calories. now your body has become efficient at running on almost nothing.

you lose some weight, keep cutting your calories, but now you're not happy with where you're at, your weight is plateaued, you're eating less than a child, and the ONLY fix you know is to cut calories even further and do MORE cardio (avoidable)

this is why guys who followed keto for 12 weeks gained the weight back faster than they lost it when they started eating normally again.

he stopped feeding his 'furnace', so his furnace adapted to running on less fuel

when the fuel is added back, the furnace overflows (aka you get fatter)

carbohydrates are the preferred fuel source for your brain and your muscles. when glucose (carbs in your body) is getting into the cells correctly, energy is stable all day. no 3pm crash. coffee becomes a stimulant again and not a requirement. no brain fog that makes you feel like a vegetable.

fat and carbohydrates compete for the same cellular machinery. when both are high simultaneously, neither gets burned cleanly. both trend toward storage. this is the Randle cycle and it is the reason the standard american diet makes fat loss nearly impossible.

high carbs = good
high fat = ok
high fat AND high carb = you're 300 lbs

keep carbs high and fat low and you eliminate the competition. glucose gets in. muscles run hot. the thyroid keeps converting. metabolism (calories burned/calories out) stays elevated.
low carb does the opposite.

but here is the biggest mistake you can make as someone with a lot of weight to lose.
(generally 250 lbs & up)
jumping straight into a high carb diet.

especially if you are insulin resistant, this will destroy you. your cell doors (that allow carbs in so they're not stored as fat) are still glued shut. the glucose has nowhere to go. high carb on a resistant cellular environment means high blood sugar, high insulin, and more fat storage, not less.

you HAVE to become insulin sensitive first. then you build the high carb foundation on top of a body that can actually use it.

those are two completely different phases with two completely different approaches.

I put together a quiz in my bio to help you figure out where you actually are and where to start.

[Luke Strassner @LukeMStrassner]

So you saw yourself tagged in a Facebook post, and you can’t believe you’ve let yourself go this far…..

But you’ve failed to lose the weight and keep it off so many times that it’s hard to even convince yourself to try again

Right now, it’s MUCH easier to ignore your health problems until you’re forced to deal with them

Similarly, I would rather spend the money I’m putting into my retirement fund on fun shit

But I know I’d be royally screwing myself by doing so

Health is no different