John Hodgson 🇦🇺

[John Hodgson 🇦🇺 @jdhodgson]

@SCSpy1 Sione back to the middle is the play

[John Hodgson 🇦🇺 @jdhodgson]

@SCSpy1 @NBWT__ Sukkar I'd say Sione back in the middle rotation

[John Hodgson 🇦🇺 @jdhodgson]

@hollis_k_ Hard to compete when your rotations are thrown out like that feel for our middles

[John Hodgson 🇦🇺 @jdhodgson]

@WestsTigers @Zurich Oh captain my captain

[John Hodgson 🇦🇺 @jdhodgson]

@NBWT__ Good enough to jump Herbert?

[John Hodgson 🇦🇺 @jdhodgson]

@NBWT__ Always been a fan of his we know his faults but his positives were heavily needed something has to have happen behind the scenes

[John Hodgson 🇦🇺 @jdhodgson]

@Prism_Fitness Boys have struggled for.sure

[Kevin Heintz @AskCoachKev]

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

Below is the grocery list, meals, and daily routine I'd use to lose it ASAP:

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

Veggies (unlimited):

• Broccoli
• Asparagus
• Peppers
• Spinach
• Green beans

Supplements:

• Creatine
• Magnesium
• Electrolytes

DAILY MEALS (Choose 1 option from each):

Meal 1:

• Greek yogurt + protein shake
• 3 eggs + turkey bacon
• Cottage cheese + Oikos Pro yogurt

Meal 2:

• 8oz chicken + 1 cup rice + broccoli
• 8oz 93/7 beef + sweet potato + veggies
• 8oz salmon + veggies + 1 cup rice

Meal 3:

• 8oz sirloin + potatoes + asparagus
• 8oz chicken + cauliflower rice + peppers
• 8oz shrimp + rice + mixed veggies

DAILY ROUTINE:

• Awake by 5:30am
• Asleep by 10pm
• Zero alcohol
• No eating after 7pm
• 8,000 steps minimum
• Water + electrolytes
• 150g protein daily (no exceptions)
• Intense 45min lift 3-4x per week
• 30 minutes direct sunlight in the am
• Two 30-minute walks outside
• 5g creatine daily (even rest days)
• 400mg magnesium glycinate before bed
• Half your bodyweight in oz's of water (200lbs = 100oz)

So f*cking simple.

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

[John Hodgson 🇦🇺 @jdhodgson]

@OptionsBuffett Ready

[John Hodgson 🇦🇺 @jdhodgson]

@LogicaISoIution @therooster Agree

[John Hodgson 🇦🇺 @jdhodgson]

@EmbarkBulletin Ruined tarkov imo so I'm a no.

[John Hodgson 🇦🇺 @jdhodgson]

@Awk20000 Fuck me make them work a 9-5 these people are a joke who would waste their money on them

[John Hodgson 🇦🇺 @jdhodgson]

@CastTiger And to be fair I'm a doe hard tiger

[John Hodgson 🇦🇺 @jdhodgson]

@CastTiger The amount of madge hate from tigers fans is mental. Hamstrung by cleary trying to change years of horrific culture, horrible front office. Happy for the bloke

[John Hodgson 🇦🇺 @jdhodgson]

@CastTiger Yeah right you guys might not have been around the forums etc near the end he was panned pill to post

[John Hodgson 🇦🇺 @jdhodgson]

@SENLeague You would have got 1.01 for this at the start of the year. It will be the same next year

[John Hodgson 🇦🇺 @jdhodgson]

@MachineGoPing @pcet2022 @TheCalebBond This

[John Hodgson 🇦🇺 @jdhodgson]

@thebalmainboy @NBWT__ Plays both sides in union right wouldn't bother him

[John Hodgson 🇦🇺 @jdhodgson]

@MightyDoomz @bosco08 Understand your thoughts and he is a left centre in league but plays both sides in union. Doubt it would bother him