Garry Pep | Dad Bod Disrespector⚡️ @PepeLePump Twitter profile

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Do these 10 things to become unrecognizable in the next 6 months: 1. Lower your training volume

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

5 months

@Zazamyodor “Your total is $33.87”

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

4 months

@2sandz English is my first language and I have no idea what buddy said

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

3 months

@Kellen_the_man Let’s make LinkedIn mogging normal

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

3 months

Every time I drink alcohol for special occasions, I still end up regretting it Think I’m done for good regardless of the setting Anyone else?

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

@biigwes_ He had em in the first half😭

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

11 months

@FightMate I swear every Hawaiian dude got hands for days

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

5 months

Chipotle catering for meal prep Absolute cheat code

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

@ElijahSchaffer She’ll be at school on Tuesday 14 years from now

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

10 months

@kyriecenterig Bro has a counter for everything it’s truly beautiful

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

5 months

@Mark_Sisson I thought you were going somewhere else with that😭

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

@Bornakang Bro smooth has 17 Michelin stars which is third most all time. He’s really like that

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Steak for breakfast? I think so

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

1. 4 day per week upper/lower body split focused on compound movements 2. Sprints 3 days per week 3. 10k steps per day 4. Grocery list of beef, eggs, whey protein, fruit, raw honey, potatoes, rice 5. Calorie deficit of 200-300 calories You’d be unrecognizable in 60 days

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

@shannonsharpeee When he said “you coulda got her a pizza” I lost it💀

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

6 “Hacks” you can use tomorrow to help burn fat and get lean THREAD🔽

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

What’s the most underrated exercise? I’ll go first: walking

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

11 months

@ClutchPoints @fuboSports More an more stories keep surfacing of Bron being a killer like Mike and Kobe were. Stop with the nonsense that he’s not a dog

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

In 2021 at 25 years old I: •Binge drank 4-5 times per week •Suffered from panic attacks (mainly due to the drinking) •Trained way less •Always on dating apps •No purpose This year at 27 I: •Only drink on special occasions •Have a beautiful wife and son •Am in the best

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

@crazyclipsonly @ABlippitybloop You can see bro was reaching for the tool at the end lmao

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

5 months

520 cals 70g protein Absolute cheat code

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

If you’re serious about getting lean, you’ll cut out alcohol completely

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Potatoes are the ultimate cutting food Way more filling to eat 300 cals of potatoes than 300 cals of rice If you’re trying to get shredded, prioritize potatoes

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Being fat and out of shape as the leader of a family is simply unacceptable The people you love deserve better Get your diet and training dialed in before it’s too late

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

4 months

What’s one healthy meal you could eat everyday and never get tired of? Mine is ground beef and rice

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Saturday Steaks (with raw milk feta and broccoli)

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

4 months

Cutting out alcohol is the biggest fat loss hack

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

4 months

What’s the most underrated exercise for fat loss? I’ll go first: walking

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Local sirloin, potatoes, grilled onions, blue cheese, and avocado

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Let’s get back to the old school principles Prioritize protein above all else Low energy density carbs and fats (fruits, veggies, fish, eggs) Move more, eat more. Let’s get big and lean

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

5 months

My favorite go-to fat loss meal? Red meat and rice What’s yours?

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

11 months

As a man, you’ll simply feel better walking around between 10-15% body fat You’ll feel lighter, have more energy, ready to attack what comes Get lean and maintain before it’s too late

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

4 months

Macros are absolutely insane on shrimp 80 cals and 15 grams of protein for 9 of them Plus easy to prep Don’t sleep

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Going to workout when you’re tired or don’t feel like it is the best time to go

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

84 grams to the dome There’s no excuse to not get enough protein

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

2 eggs is for losers

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Summer is coming. Don’t be the out of shape guy by the pool drinking IPA’s I made a free guide on how I’ve lost 1-2 pounds per week on autopilot to get shredded before summer. It has more value than most $1k courses Like + comment “Shred” and I’ll send it (Must be following)

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Lean ground beef and potato is the ultimate cutting meal You can eat 7 oz of lean ground beef and a whole potato and not go over 500 calories Satiating af Cheat code

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

•Meat •Eggs •Dairy •Fruit •Rice •Potatoes If you only ate these foods for 3 months what do you think would happen to your physique?

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

9 months

Only supplements that actually help build muscle: 1. Creatine 2. Whey protein Everything else is BS

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

At 25 I: •Had no money in the bank •Binge drank 4-5 times per week •Suffered from panic attacks At 27 I: • Have a beautiful wife and little boy •Have a six figure career and online personal brand •Don’t deal with anxiety like I used to A lot can change in a short

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

My plan for a great Sunday: -Coffee -Feed/spend time with my baby boy -Lower body workout, cardio, sauna -Church -Watch some NBA playoffs -Family time -Get ready to attack the week How’s everyone else spending their Sunday?

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

11 months

80 grams of protein to the dome 45 minute walk outside Smashing chest and back later How’s everyone else spending their Saturday?

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

There’s power in simply showing up every day Even when the wins are slow, keep showing up Eventually the dominoes will fall

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

If you walked 10-15k steps per day it would be almost impossible to get fat

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

People could change their body composition by just prioritizing protein

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

3. Eat 200 grams of protein a day This sounds like a lot, but prioritizing protein is the easiest way to improve body composition. Focus on beef, eggs, chicken, quality pieces of fish, and whey protein to make it easier to get enough

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

The protocol I’ll be following for the next 75 days is: 1. No processed food 2. Two 45 minute workouts per day (one must be outside) 3. No alcohol or cheat meals 4. A gallon of water per day 5. Reading 10 pages of non-fiction per day 6. Daily progress photos I won’t waiver

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Creatine can: -Increase muscular endurance and strength -Improve mood -Improve recovery Creatine will not: -Build muscle for you

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

11 months

Here are 10 things I’d do differently if I had to start my fitness journey over: 1. Never crash diet

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

God gave us one body Eat enough quality calories Train harder than you did last time It’s time to unlock your potential

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Don’t attach yourself to the outcome Attach yourself to the process The outcome will happen naturally

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

When you start looking at food as fuel instead of a quick fix/dopamine spike, everything will change

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

4 months

Lean ground beef and potatoes might be the best fat loss meal known to man -Satiating -Great macros -Easy to prep -Tastes good Can’t lose

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Sundays are great when you: •Get a workout in •Prep food •Plan out your attack for the week ahead •Spend quality time with loved ones Sundays suck when you: •Are hungover

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Can’t even tell you the amount of times I’ve been out with family or friends and they poke fun at what I order when it’s just healthy food lmao Letting other’s opinions dictate how you move is soft Stick to your bigger purpose

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

10 Lessons I’m going to teach my son: 1. Put God first 2. College is overrated 3. Prioritize your physical health 4. Save 10% of your income 5. Discipline will take you wherever you want to go 6. Enjoy the little things 7. Take risks 8. Treat everyone with respect 9. There’s

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Hard to explain this But your physique will look different eating 2,500 cals of nutrient dense, anti-inflammatory food Versus 2,500 cals of slop If you’re trying to get jacked eating whey protein and pop tarts, you’re missing the boat

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

You’d look bigger if you got leaner Every man should shoot for 10-15% bf at least once This is how you get aesthetic

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Alex Hormozi is a wildly successful businessman. He also happens to be one of the most jacked entrepreneurs alive and claims to eat dessert every night. Here’s his easy to follow 3 step “diet”framework he uses to stay jacked year round:⬇️

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Steal this 7 step routine to get lean and jacked: 1. Hydrate with electrolytes (sugar free) before coffee 2. Fasted cardio (tap into fat cells 3. Black coffee 90 minutes after waking (caffeine will be more effective after adrenaline/norepinephrine have settled) 4. Eat first

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Don’t forget your micros

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Fasting and eating larger, more satiating meals is more in tune with what our ancestors did If you’re competing for a bodybuilding show it’s different But if you want a sustainable way to get and stay lean, get primal

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

@masculinesoul Fresh and fit is prime example

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

4 months

I’ve been the dad that wakes up hungover on Sunday just trying to get through the day I much prefer the version that gets up and takes my son on a walk Grateful for the little things Happy Sunday everyone

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Starting your day with a fasted walk is one of the easiest and best fitness habits you can build

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

I’ve done keto in the past. Tried it again this weekend and felt like trash. Made me remember why I stopped. Crucial to find what works for YOU Just cause you see ppl on here doing a certain diet doesn’t mean it’ll work for you Experiment and find your sweet spot

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Training with less volume and more intensity is the key to ensuring you’re stimulating muscle growth. Train in the 5-10 Rep range focusing on 6-8 intense sets per muscle group, per session and keep getting stronger. 20 sets is foolish.

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Finishing a morning workout isn’t just about checking a box It’s about sending the message to your brain that the rest of the day can be conquered Workout is just step 1

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Being jacked is cool Having great gut health is even cooler

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

You can literally change your physique and confidence level in 6-8 weeks

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

There’s no magic supplement that’s gonna build muscle for you It takes months and years of CONSISTENT progressive overload and a calorie surplus There’s no shortcut

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Weekends are really a time you can separate yourself Most normies are drinking 8-12 beers throughout the day Even 2-3 hours of gym/work before going out would put you miles ahead

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

When it comes to cardio, it’s all about what you can stick to consistently That’s why walking gives you most bang for your buck. Easy to do, little thinking Don’t overthink it

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

How I get to 150 grams of protein without even thinking: -2 Optimum Nutrition protein shakes (2 scoops each), one in the morning, one in the afternoon -10 ounces of a lean protein (ground beef or turkey) You really could have protein intake on autopilot if you wanted to

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

11 months

Cutting carbs might be one of the biggest mistakes you can make for fat loss and muscle growth for most people Training, strength, mental state, and sustainability will all suffer if you remove carbs Don’t be afraid of them

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

@AlphaMaleMLD Avoiding toxic relationships from the jump would help a lot of “alpha males”

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Do cardio for longer than 30 minutes if you want to prioritize fat loss

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

4 months

A 500 calorie deficit for 15 weeks could change you entirely

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

The feel-good supplement starter pack: •Magnesium Glycinate •Inositol •Vitamin D •B Complex

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

If people only realized All it takes is 12 weeks of dedication All sacrifice, no compromise Ruthless consistency Just 12 weeks, and then you could enjoy the fruits of your labor

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

You don’t have to be perfect, you just have to be consistent

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Obsessing over calories and physique is a losing game in the long run Nutrition and training are supposed to enhance your quality of life, not diminish it

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

5 “Healthy” foods keeping you fat 🧵 (Bookmark this)

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Happy Friday

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

3 months

T levels rising

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

How to avoid an afternoon crash: • Fast until around noon •Eat a relatively small meal consisting of mainly protein and healthy fats •Make sure you’re hydrated •Save carbs for later in the day or pre/post training What did I miss?

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Yesterday I: -Drank wine -Ate lots of snacks -Spent all day with family Today I: -Did an hour of fasted cardio -Will eat at least 200g of protein -Am gonna lift and have at least 12k steps This is the balance that helps me stay consistent. Play the long game

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

It’s officially my first Father’s Day My son is the best thing that ever happened to me Before he was born, I was an anxious 26 year old who drank too much He inspired me to be better That’s why today I won’t be laying around waiting on my wife to bring me pancakes Every day

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

What’s the best type of steak and why is it ribeye?

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Found a new diet hack: 340 grams of non-fat Greek yogurt mixed with zero calorie Mio Macros are nuts. 32 g of protein, only 180 calories Tastes like Yoplait without all the b.s.

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Almost impossible to get fat if you follow the 1/12/6 rule -1 gram of protein per lb of body weight -12k steps -6 days per week Combine with a solid weight training program and you’ll become a fat burning machine

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

2. Eliminate alcohol Drinking wrecks havoc on your body composition, sleep, and overall well-being. If you’re serious about change, you’ll cut it If you do drink, limit to 2-3 drinks no more than twice per week and don’t drink less than 3 hrs before bed

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Not hitting legs often enough is hindering your overall gains

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Kobe once said he would train so much more often than his competitors that by the time they were 5 years in, it was impossible to catch up to him Be so consistent in your craft that you can’t be caught. Consistency compounds greatness

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Egg whites are a cheat code

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

9 months

Speaking from experience Drinking alcohol while trying to lose fat is probably the biggest factor holding you back

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Counting calories isn’t something you should try to do forever At a certain point you have to learn how to follow intuition and ruthlessly apply basic principles consistently Otherwise you’re just a robot

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

10. Realize consistency is the most important thing Executing on only 5 of these principles day in and day and day out will provide way more results than doing all 10 every other day. Without consistency, you won’t see change.

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Garry Pep | Dad Bod Disrespector⚡️

@PepeLePump

1 year

Surf n Turf

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