Guy Philbrick

Girls Hockey Dad, Dance Dad, Golden Retriever Dad, Electric Lineman, #BillsMafia #repbx #Sabrehood

[Guy Philbrick @guyphilby]

@KevinBuffalo Just checked Ticketmaster $132 per seat…🙈

[Guy Philbrick @guyphilby]

@SabresFunStats

[Guy Philbrick @guyphilby]

@JoeyCana

[Guy Philbrick @guyphilby]

@RyanTalbotBills Red helmet with blue pants would look good with that jersey!!

[Kevin Heintz @AskCoachKev]

I don't care if you're 10, 30, or 70lbs overweight...

Below is the exact grocery list, meals, and daily routine I'd use to strip it off:

(If you follow this to the best of your ability, the next 90 days will be filled with progress)

One easy rule to follow before you start: eat 11–13x your GOAL bodyweight in calories.

Want to weigh 170? That's roughly 1,900-2,200 a day.

That single number is why this works whether you're 10lbs out or 70.

A 240lb guy eating for a 170lb body is in a big deficit and shrinks toward it.

Someone already close is in a small one.

Same math, scaled to you. The food below just makes hitting it easy.

Adjust off the scale after 2-3 weeks.

GROCERY LIST

Proteins:
- Chicken breast
- 93/7 ground beef
- Sirloin steak
- Salmon
- Eggs
- Turkey bacon
- Shrimp
- Greek yogurt
- Cottage cheese
- Whey protein

Carbs:
- White rice
- Sweet potatoes
- Regular potatoes
- Oats
- Low-cal tortillas

Vegetables (unlimited):
- Broccoli
- Asparagus
- Peppers
- Spinach
- Green beans
- Cauliflower

Fill the cart with these. Nothing else comes home.

DAILY MEALS (pick 1 from each)

Portions are cooked weight. For the love of god weigh it if you're just getting started. This is the one place guessing kills your results.

Meal 1:
- 1 cup Greek yogurt + 1 scoop whey
- 3 eggs + 3 slices turkey bacon
- 1 cup cottage cheese + 1 Oikos Pro

Meal 2:
- 8oz chicken + 1 cup rice + broccoli
- 8oz 93/7 beef + 1 sweet potato + veggies
- 8oz salmon + 1 cup rice + veggies

Meal 3:
- 8oz sirloin + potatoes + asparagus
- 8oz chicken + cauliflower rice + peppers
- 8oz shrimp + 1 cup rice + mixed veggies

THE DAILY ROUTINE

Two things drive 90% of the result. Protect these before anything else:

- 150g protein daily
- Intense 45min lift, 3-4x per week

Everything below is support. It makes those two easier and faster.

If a day falls apart, you protect the two, not these:

- Awake by 5:30am, asleep by 10pm
- 8,000 steps minimum
- Two 30-minute walks outside
- 30 minutes of morning sunlight
- Half your bodyweight in oz of water (200lbs = 100oz)
- 5g creatine daily
- 400mg magnesium glycinate before bed
- Zero alcohol
- No eating after 7pm

Hit your calories.

Protect the protein and the lift.

Do it on the days you don't feel like it. That's the whole game.

Follow this and you'll be leaner in 90 days.

[Guy Philbrick @guyphilby]

@NotTheJoeMarino No chance Konsta is not on the opening night roster!

[Guy Philbrick @guyphilby]

@CMDeDominicis Helly,Kane and McCann. Is that enough additions to offset what we lost? I kinda like it if Jarmo can get it done..

[Karoline Leavitt @PressSec]

Sign your child up for a Trump Account!

https://t.co/dNLnpLJScS

[Guy Philbrick @guyphilby]

@TheSabreReport

[Guy Philbrick @guyphilby]

@BuiltInBuffalo_ Where is the Scooby-Doo meme pulling the Jarmo mask off and revealing Kevyn Adams?….😂😂🙈

[Guy Philbrick @guyphilby]

@CMDeDominicis Fishing and Hunting is great in the Buffalo area!!

[Pierre LeBrun @PierreVLeBrun]

Beck Malenstyn re-signs with the Sabres, 6 years, $2.9167 M AAV

[Guy Philbrick @guyphilby]

@DraftDiamonds 13

[Guy Philbrick @guyphilby]

@DraftDiamonds 1

[Travis Yost @travisyost]

Brutal for Buffalo. Great for Utah. Pretty clear as day a trade to me. Peterka is a Guy, capital G.

[Kris Baker @SabresProspects]

Pace-pusher. Speed. Zone exits. Creator. Really good finding space; adding motion from the back end. Relies purely on his feet and stick positioning defensively. Competent vs. the rush but needs more man strength because he can get out-leveraged around the net and on the boards.

[Guy Philbrick @guyphilby]

@MattKopnak Bridge until Skinner is off the books

[Carson Hayek @CarsonHayek]

Although not a goal, here is good look at the pure skill new #Sabres defenseman Olen Zellweger has.

Certainly a good chunk of people view him as a breakout candidate this upcoming season!

#Sabrehood @CrossSwordsPod

[Carson Hayek @CarsonHayek]

Just a casual 102-mph BOMB from new #Sabres defenseman Louis Crevier.

Dude sure can rip it! #Sabrehood @CrossSwordsPod

[Hater Report @HaterReport]

Becky Hammon on why the Knicks can’t win a championship:

“They don't have a dude... you got to have a 1A dude."

Perkins: "They do have that dude…Jalen Brunson."

Hammon: "He too small. If your best player is small, you're not winning."