Dave Bonollo

Get the Beginner's Guide to Fitness on amazon. Great bathroom material for the weekend. 🎉🎉It's FREE🎉🎉amazon.com/gp/aw/d/B01M01E0M… #FitnessFriday

Must Have Metrics To Gauge Progress: 📏Measurements - Weekly ⚖️Body Weight - 3x+ / Week 🤳Progress Pics - 2-4 weeks 📓Gym Performance- Every Workout If you're not assessing, you're guessing.

My Rules For Staying Lean At Cookouts: 🍔The 1 Plate Rule 🍔Don't stand near the food table 🍔Go light before 🍔Alternate drinks 🍔Forget your macros

Dropping calories will not help inconsistency.

If you want a shortcut to your goal, hire a coach. The monetary investment is a lot easier recoup than the time wasted going at it alone.

If your diet doesn’t allow for 🍪 🍦🍟 and 🍻, you don’t have a diet... You have a prison sentence.

Wanna boost testosterone? Get some friggin sleep. 😴

Unsolicited advice if you’re going back to the gym soon... Curb your ego or it will curb you.

How To Build A Fat Loss Meal Plan -Pick A Meal Frequency -Pick Meal Times -Build The Protein/Veggie Backbone -Add Carbs -Fill In The Food -Figure Out Portion Sizes

My 5 Core Principles For Get Results In The Gym: -Check Your Ego -Vary Rep Ranges -Progressive Overload -You Don't Need To Go To Failure -Work Movement Patterns, Not Just Muscles

5 Things You Should Focus On To Increase Your Bench: -Form -Rows -Rear Delts -Varying Speed -Varying Grip Width

The Aesthetic Performance Accelerator 5 Phase Approach -Setting the Right Environment -Fueling Your Results -Results Driven Workout -Balancing Life and Results -Making Adjustment for Long Term Success

7 Things You Need To Build Muscle -Sleep -Recovery -Variety of Rep Ranges -Aim for Results, Not a Feeling -Slight Calorie Surplus -Tracking -Consistency

4 Ways You're Sabotaging Your Fat Loss 😴Not Sleeping 📓Not Planning ⚖️Focusing On The Scale ⌚️Saying You Have No Time

Counting calories is a great way to identify next steps, build awareness, and to have a target. It’s not perfect, but it’s a helluva lot better than wasting 6 months guessing or assuming.

Don’t wanna get screwed by investing in online coaching? Find a coach that gives a shit about you and that is not just his bank account.

Shit sucks right now. But after this is all said and done, it's going to make you stronger. You got this.

What's the best show/movie you've seen recently?

This might be the best time to start a diet and building better eating habits. Tons of time at home. You aren’t getting drinks with friends. You aren’t out all weekend and stopping to grab a bite to eat.

Not moving as much now that you're stuck at home? Drop daily calories by 100-200 until shit gets back to normal. When you move less, you burn less.