Walkin’ through the gym door with ease,
I got my whey shake, and bros want these,
As soon as I said it, seems I got sweated,
Someone took my bench press, they’re making my gains less.
– Dr. Dre (probably)
If you wish, you can grab the N.W.A. Newsletter Playlist on Spotify here, all of the songs that have been featured in the newsletter are on the playlist.
Happy Friday, Coach J here from Anyman Fitness – and welcome to the latest edition of The N.W.A. Newsletter.
Each week with the N.W.A. Newsletter, I give you the best Nutrition, Weightlifting, and/or Attitude advice for you to start to use in your life today.
Tens of thousands of people have used this exact newsletter to gain muscle, lose fat, and become a better version of themselves…
Without any further ado, let’s get started..
N.W.A. Tip Of The Week
I know it doesn’t feel like it, but if you have over 30 pounds to lose, your summer body for next year starts now.
I’m in my 13th year of helping people lose fat and build muscle (that’s crazy).
The absolute best rates of fat loss I EVER see is around 2 pounds per week, on average, over the course of a year’s time.
You can lose more than 2 pounds per week in the 1st month of dieting… but it always evens out over time.
Even though 2 pounds per week is the best rates of loss I see, I have to tell you – it’s still pretty rare.
The people losing 2 pounds per week over time are taller, larger men with a lot of weight to lose.
If that’s not you, the odds of you losing fat that quickly are slim.
1 pound per week is a lot more reasonable; most people can lose at that rate with a bit of grit and determination.
The summer just passed.
June is in 9 months.
9 months x 4 weeks = 36 weeks.
Which means… yup… if you’re going to lose around 1 pound of fat per week, and you have 30+ pounds to lose… your summer body begins now, not in January, and not in March of 2026…
IF this describes you – if you’d like to lose 30 pounds by next summer, let me help you.
Here are 9 tips for you if you want to lose the gut by Summer 2026:
1. You have 2 options for breakfast:
Eat 50 grams of protein (for men) or 25 grams of protein (for women) OR you can skip breakfast, your call.
No bagels, no cereal, no muffins, no Starbucks sugar bombs.
Protein or BUST.
2. You get 2 alcoholic drinks per week max:
No beers, make them clear liquors (vodka, tequilla, gin) and 1 ounce pours.
Dry, red wine is fine as well (a 3 ounce pour).
Measure them out.
Having zero is an even better idea.
3. You get 1 meal out at a restaurant per week max:
Make your own breakfasts and lunches.
No more drive throughs for you.
One dinner out per week, Friday night, Saturday night, or Sunday night – your choice.
But ONE only.
4. 50 grams of protein (for men) or 25 grams of protein (for women) minimum at every meal:
Choose your protein, and build your meal around it.
You must get 25-50 grams of protein per meal.
This means no more pizza.
Burgers must have more meat than barbecue sauce and “extras”.
Pasta must have more ground beef than cheese.
Protein is king, treat it as such.
5. Walk for 1 hour outside daily (weather permitted):
You can break it up into 2, 30 minute walks if you wish.
If the weather is bad, hit the treadmill or elliptical.
Your pace doesn’t need to be fast.
But you need to move your body daily to get the weight off of you.
6. Lift weights 3 times per week for 40 minutes:
Wake up early and get it done before work if you’re busy.
Or at your lunchbreak if you work from home.
Do 1 press, 2 rows, and 1 leg exercise per session. 3 sets of each.
8-12 rep range.
Toss in some curls and triceps if you want, but it’s not necessary.
Track your workouts and get stronger.
7. No more snacking, PERIOD:
You heard it.
Stop snacking.
Don’t buy it, and you won’t be tempted.
No more chips, no more candy, no more bullshit.
Be an adult.
Stop smashing “treats” like you’re 4 years old.
You can make it from meal to meal without a snack.
Develop some discipline.
8. Unlimited diet pops:
Forget the bozos who claim diet pop somehow makes you fat and increases insulin (it doesn’t).
The fizz will fill you up, and you’ll get a solid treat for no calories.
If it has no calories, drink up and enjoy.
9. If you mess up, DO NOT GIVE UP.
Nobody’s going to be perfect, so stop thinking you have to be.
Take it day by day.
You’ll lose the weight quickly if you follow these 9 simple rules.
But you have to stop stopping.
You owe it to yourself.
You owe it to your family.
If you can average 1 pound of weight loss per week over the next 9 months, you’ll be down 25-30 pounds by June, 2026.
Likely more.
I currently have a few spots open on my personal, 1:1 roster for coaching.
I team up closely with my 1:1 clients and we work together on an individualized approach for success.
Here’s an example from a recent 1:1 client who lost 68 pounds in my program:
To learn more about this unique, “All In” experience, tap here and fill out this quick form – it will go directly to my email inbox.
Looking forward to speaking with you.
More AF Content From Around the Web:
Hey – it’s Friday.
Check this out if you want a snack tonight:
Both pictures are 100 calories…
Be smart with your choices out there.
I hope you enjoyed this edition of the Anyman Fitness N.W.A. Newsletter.
I’ll be back next week.
Hope you have a wonderful weekend.
Best, Coach J Anyman Fitness
Read the N.W.A. Newsletter Archives Client Testimonials and Results
The epitome of west coast, melodic rap… (NSFW – lyrics)