Justin Myers

Justin Myers Sharing my weight loss and fitness advice

Most people meet me and assume gym bro.Then they find out I’m a software engineer.Then they find out I’m 37 — and my bio...
05/19/2026

Most people meet me and assume gym bro.

Then they find out I’m a software engineer.

Then they find out I’m 37 — and my biological age is 27.

Then they find out I solved my body the same way I solve engineering problems. I tracked it. I iterated. I built a system.

I lost the weight three times. Only the third time stuck.

Not because I tried harder.

Because I finally stopped chasing weight loss and started building a system I’d never have to restart.

Years later, I’m still here. 8-10% body fat, year-round. Lifting heavier at 37 than I did at 27.

I call it the Momentum Method. I’m going to teach it to you.

If you’ve crushed it in your career but your body hasn’t caught up — follow along.

05/18/2026

The sooner you realize nobody is going to do the work for you the sooner you’ll start hitting your goals

05/18/2026

Fat loss isn’t magic. It’s math. And most of you are doing the math wrong 👇

1 lb of fat ≈ 3,500 calories. Want to drop 1–2 lbs of fat a week without losing the muscle you’ve worked for? Here’s the real breakdown:

1️⃣ Walk like it matters
8–10k steps/day = 300–500 cals burned. That’s up to 3,500/week without touching a treadmill or killing your recovery. Stop skipping this. It’s the most underrated tool for lean guys over 30.

2️⃣ Lift heavy, lift often
4 sessions/week, 250–400 cals each = 1,200+ cals/week — plus the muscle that makes you actually look jacked instead of just skinny. More muscle = higher daily burn = easier deficit. This is the lever. Pull it.

3️⃣ Fix your damn nutrition
This is where most of you blow it. Cut: → the beer and alcohol → the late-night handfuls → the “I earned it” post-workout junk

That’s an easy 200–300 cals/day saved. 1,400–2,100 cals/week. Gone.

Stack all three and you’ve built a deficit that actually works — without starving, without 2 hours of cardio, without losing size.

The reasons most men over 30 stay soft:
You think your workout burned 800 cals. It burned 300.
You forget liquid calories exist.
You’re hammering ab circuits hoping abs appear. They won’t.

Spot reduction isn’t real. But a lower body fat % + a thick, trained core? That’s the look. That’s the math. That’s the plan.

05/17/2026

Reminder

05/16/2026

Heres 5 habits I’d give to younger me if I was starting all over

1. Protein first
Sounds basic, but track this before anything else and hit it daily. Stop guessing your way through meals.

2. Prioritize sleep
Under-slept means under-recovered, hungrier the next day, and worse decisions across the board. Get this dialled in before worrying about anything else.

3. Cardio alone won’t get you lean
Nobody ever transformed their body grinding out hours on the spin bike.

4. Stop cutting out food groups
I’ve done every diet under the sun. What actually works in a fat loss phase: tight during the week when you’ve got control, flexible at weekends (without letting the wheels fall off). No food group needs to go.

5. You don’t need to live in the gym
Short, intense sessions are the move. 60 minutes is plenty. Consistency beats duration every time.

05/15/2026

Use these 8 tips ⬇️

1️⃣ Control every rep
No kipping, no swinging. Dead hang → chest to bar → full control down.

2️⃣ Do them more often.
Once a week won’t cut it. Hit pull-ups 2-4x/week. This frequency alone will skyrocket your reps.

3️⃣ Use assisted pull-ups intelligently.
Bands or machines aren’t “cheating.” They let you train full range. Get stronger through the motion, not just partial reps.

4️⃣ Add negatives (this is huge)
Jump to the top → lower tor 3-5 seconds. This builds strength FAST where most people are weakest.

5️⃣ Fix your grip
Most people fail from grip, not back. Use a slightly narrower grip, squeeze the bar, and stay tight.

6️⃣ Stop going to failure every set.
If you burn out early, your total volume sucks. Stay 1-2 reps shy, stack more quality reps overall.

7️⃣ Build your back, not just pull-ups
Rows, lat pulldowns, and straight-arm work will carry over hard. Weak back = weak pull-ups.

8️⃣ Lose excess body fat
Harsh truth: lighter body = easier pull-ups.
Drop fat and your reps will jump instantly.

Most guys say they “can’t do pull-ups”...
but they’ve never actually trained them properly.

Follow me to become the strongest version of yourself

05/14/2026

Use this bench press progression to know if you’re ready to hit 3 plates!

315 is closer than you think brother let’s go 💪

Follow to increase your max bench fast

05/14/2026

Sometimes you just need to go lift weights in the sun on a beach. We’re not asking for a lot

05/14/2026

You make your own luck

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Miami, FL

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