Leo Dokoza

I help executives lose 10-15kg in 120 days, built around their calendar. 134kg → 114kg in a corporate job. 17 years of training. Discovery Chat 👇

[Leo Dokoza @leodokoza]

@theoliveranwar Here's the easiest formula from my 17 years of experience:
- Lift weights 2-3 times a week
- Stick to full-body splits only
- Pick a weight for a max of 10 reps
- Increase the weight every few weeks
- Do only 2-3 sets
- Eat 40g of protein per main meal
- Walk 8k+ steps daily

[Leo Dokoza @leodokoza]

@joeyyochheim Here’s how I hit around 220g of protein in a day:

- protein shake first thing, about 40g
- 6 whole eggs, about 45
- protein bar, about 15g
- 400g of meat, about 80g
- 400g of greek yogurt, about 40g

[Leo Dokoza @leodokoza]

@smithhmackenzie I eat eggs and meat every day. Nothing beats that combo.

[Leo Dokoza @leodokoza]

@Emmachuuks When I wake up, I get a coffee and read the Bible. Afterward, I go directly into my business.

[Leo Dokoza @leodokoza]

@Jainadave_ Wide shoulders make your frame look wide. Build some lats too, and you’ll look huge.

[Leo Dokoza @leodokoza]

Before I give anyone a training plan, I look at their calendar.

3 things:

1. Where are the gaps?
Most people have 2-3 slots of 45 minutes they don’t even see.

2. Where are the dinners and trips?
That’s where plans usually break, so those weeks get their own rules.

3. What happens before 9am?
For busy people, it’s the only part of the day nobody else controls.

Then the plan gets built around that.

Not the other way around.

[Leo Dokoza @leodokoza]

Before I give anyone a training plan, I look at their calendar.

3 things:

1. Where are the gaps?
Most people have 2-3 slots of 45 minutes they don’t even see.

2. Where are the dinners and trips?
That’s where plans usually break, so those weeks get their own rules.

3. What happens before 9am?
For busy people, it’s the only part of the day nobody else controls.

Then the plan gets built around that.

Not the other way around.

[Leo Dokoza @leodokoza]

@Devsthetix The best fashion and look advice for men is to get in shape and jacked. Anything will look good on you when you’re in shape.

[Leo Dokoza @leodokoza]

@Jainadave_ A fit and healthy body is the truest investment you can make. Nobody can do it for you except yourself.

[Leo Dokoza @leodokoza]

@phresh_arrow Here’s how I hit around 220g of protein in a day:

- protein shake first thing, about 40g
- 6 whole eggs, about 45
- protein bar, about 15g
- 400g of meat, about 80g
- 400g of greek yogurt, about 40g

[Leo Dokoza @leodokoza]

@Marc0sRomano Don’t ban foods. Swap them instead:

- rice → potatoes
- salami → ham
- butter → cream cheese
- pesto → tomato sauce

Same plate. Far fewer calories.

[Leo Dokoza @leodokoza]

@_alfa_jnr @sugarvalentino1 Solid list. Women should also focus on protein intake. Here’s how I hit around 220g a day:

- Protein shake first thing, about 40g
- 6 whole eggs, about 45g
- Protein bar, about 15g
- 400g of meat, about 80g
- 400g of Greek yogurt, about 40g

[Leo Dokoza @leodokoza]

@Jainadave_ True. Working out and eating well increases focus. Being in shape helps you enjoy life more.

[Leo Dokoza @leodokoza]

@theoliveranwar The easiest formula if you're out of shape:

- Lift weights 2-3 times a week
- Do full-body splits only
- Pick a weight you can do a maximum of 10 reps with
- Try to increase the weight every few weeks
- Only do 2-3 sets
- Eat 40g of protein per main meal
- Walk 8k+ steps daily

[Leo Dokoza @leodokoza]

@mike_behr_ Focus on the foundations. Lift 3x a week, eat protein at every main meal (at least 40g per meal) and walk 8k+ steps a day.

[Leo Dokoza @leodokoza]

Christmas party season starts soon.

Here’s how I’d get through December without starting January 4kg heavier:

- eat a normal, high-protein lunch on party days
- first drink: water, then decide
- one plate from the buffet, sit down
- keep the 3 gym sessions, even if they’re shorter
- next morning: normal breakfast and a long walk

The goal for December isn’t to lose weight.

It’s to arrive in January already ahead.

[Leo Dokoza @leodokoza]

Christmas party season starts soon.

Here’s how I’d get through December without starting January 4kg heavier:

- eat a normal, high-protein lunch on party days
- first drink: water, then decide
- one plate from the buffet, sit down
- keep the 3 gym sessions, even if they’re shorter
- next morning: normal breakfast and a long walk

The goal for December isn’t to lose weight.

It’s to arrive in January already ahead.

[Leo Dokoza @leodokoza]

@BeBetterMan_ @CoachWillStone Easiest formula to lose 13kg:

- Lift weights 2-3 times a week
- Do full-body splits only
- Pick a weight for a max of 10 reps
- Increase the weight every few weeks
- Do only 2-3 sets
- Eat 40g of protein per main meal
- Walk 8k+ steps daily

[Leo Dokoza @leodokoza]

@Better_men @CoachWillStone Easiest formula to lose belly fat I found:

- Lift weights 2-3 times a week
- Only do full-body workouts
- Pick a weight for a max of 10 reps
- Increase the weight every few weeks
- Do only 2-3 sets
- Eat 40g of protein per main meal
- Walk 8k+ steps daily

[Leo Dokoza @leodokoza]

@smithhmackenzie You need a lean, modular system you can run even when life gets bad and busy.