Ethan Thompson

09/03/2026

Before you push your protein intake to 250g, make sure you’re hitting the number to need to hit consistently first.

A lot of times you’ll find out you don’t need more protein per day, you just need to be more consistent with the amount you should be eating EVERY day.

08/29/2026

08/27/2026

If you’re in the gym 4-5x a week, track your food, do all the stuff you’re supposed to yet you don’t look the part…

let me show you the framework I use for every client that I work with to ensure they start looking like they train.

Phase 1: Recomp/Rebuild.
Most of the time advanced lifters are in a state of fatloss for a week then muscle growth the next and so on and so forth. Your metabolism and expenditure are never stable which means your hunger your energy levels aren’t either.

So we spend the first 2-5 weeks building up food to a healthy maitnence, sometimes a little higher if needed, and we focus on getting the metabolism to a good spot.

Phase 2: muscle growth/gaining phase
“This is where the fun begins”
Heavy focus on building real, solid tissue over the next 2-8 weeks. Calories up, training volume up. Shirts start to tighter and your body starts to actually look athletic and strong.

Phase 3: Fatloss/cutting phase
The third and final phase is the cut.
After a few months of building everything up, we cut all the access fat off, if done right, shouldn’t be more than 5-10lbs of fat to lose.

After this is all said and done, a solid amount of tissue is gained, abs and muscle definition are obvious, and your metabolism is in the proper spot for maintenance or whatever you plan on doing next.

If you want me to personally coach you through the entire process, DM me the word “TRANSFORM” and I’ll be in touch!

08/25/2026

Still struggling to lose those last 10-20lbs?

Or worse, you lose the fat yet it seems to be like a sh*tty ex and keep coming back?

Start implementing these 3 things ASAP:

1.) Eat the same thing every day
This one is probably the biggest lever that you can use to get lean and to your desired look, yet people struggle with this so much. It all goes back to having structure in your day. Same # of meals, same time every day, same food/calorie compositions each meal.

Now this doesn’t mean it’s chicken and rice on the menu 4x a day, it just means have 1-2 options of a protein,carb, and fat source and stick to them.

2.) STOP being scared of carbs and just sugar in general
It’s actually hilarious how with all the information and data/studies out today that people still demonize carbs, ESPECIALLY those that want to maximize muscle growth and metabolic health. Carbs are THE most important macro for muscle growth and metabolic health, yes THE #1. Not protein or fats…carbs.

You just need to learn how to use them correctly.

3.) Having an all or nothing principle
“Oh well I went over my calories on Saturday so I guess I’ll have a cheat day Sunday and start again Monday” This is kindergarten thinking at its finest and it’s the exact reason why you can never get to your goal. One bad meal on a certain day of the week doesn’t mean the week is forfeit. It means it was one bad meal, get over it, start again tomorrow not next week.

Either you’re fully dedicated and perfect or you’re lazy and gross. This is a terrible way to live your life especially in fitness.

Hopefully these give you more direction.

weightloss health

08/23/2026

Having the confidence and KNOWING that you’re going to win is invaluable.

Predictably is easily the biggest motivator.

Knowing with such a certainty that you will succeed leave no doubt in your mind.

The less doubt and distraction you have, the much more likely you are going to achieve your goals.

Predictability comes from 2 things:

•Having a specific timeline and structure to your goals

•Having a specific PLAN and program to achieve your goals

Both are needed.

It’s like having a destination and a gps to get there.

You know where you want to go, and you know how you’re going to get there the only thing that’s left is to start moving.

And that’s exactly what the transformation framework is.

If you’re looking to finally get the results you’ve been after using our framework…

DM or comment the word “TRANSFORM” and I’ll be in touch.

08/23/2026

Follow Ethan Thompson | Nutritionist & Online Fitness Coach for more value.

08/22/2026

Anxiety hurts a lot of peoples progress very quickly.

It’s a silent killer that is patient and effective.

One month you’re consistent, doing what you need to and seeing progress because of it.

Another month you’re getting notifications from your gym and MyFitnessPal because you haven’t touched either in days/weeks.

And from that, anxiety strikes.

“You’re gonna fall back into old habits”

“You’ve lost all your progress”

“Mind as well quit now it’s not for me”

All these thoughts creep in your head due to inactivity and inaction.

Knowing you need to work, but going another day/week of doing nothing is destroying you from the inside out.

So how do we fix it?

Do the fu***ng work.

Get over yourself, get up, and start again.

Once you do you’ll realize it wasn’t that scary to begin with and you’ll feel a giant weight lifted off your chest.

You’ll enjoy lifting, the satisfaction from staying on track with your meals, and of course the rewards that come with it.

It all starts from that first step into action.

So do it today, not tomorrow or next week…

Today.

01/11/2026

Clips from upper this a.m.

07/30/2025

Real growth happens when the pain of staying the same is GREATER than the pain of changing.

Change is never easy.

But it’s not supposed to.

If change was easy, I would be out of a job.

And if it was as simple as you thought I was, then the results and growth you want, wouldn’t be as important or valuable.

If you could find gold walking down the street like it was gravel, then it wouldn’t be as valuable as everyone makes it out to be.

My point is, change isn’t supposed to be easy. That would take away the point of fitness.

But it will always be worth it.

Be proud of yourself for changing.

07/21/2025

If fitness/working out has become like a chore to you, you’re doing it wrong.

If you have to keep relying on motivation or just straight discipline every time you step in the building, you’re doing it wrong.

I get it, some days the gym is the LAST place you want to spend your time, and on those days yes, you need to suck it up and go. But most of the time, the gym should be a place you are excited to go to.

It’s as simple as this: The more fun/enjoyable something is, the more likely you are to do it.

No one has to force you to watch your favorite tv show, nor does it feel like a chore.

The gym should feel almost as good as watching your favorite show.

You’re becoming a new person, changing hold habits, and transforming your life just by stepping into a building.

Morale of the story is yes, discipline is needed sometimes, but if you ENJOY the gym you don’t need discipline.