My top 7 tips

on fitness, nutrition
& lifestyle

DB
 CONTENT

INTRO...................................................................................................................3

#1
LIFESTYLE OVER QUICK FIX SOLUTIONS................................5

#2
MINDSET............................................................................................................7

#3
BALANCED NUTRITION OVER A DIET PLAN.........................9

#4
INVEST IN YOUR BREAKFAST..........................................................11

#5
DRINK ENOUGH WATER.....................................................................14

#6
FINT THE ACTIVITY YOU ENJOY...................................................16

#7
TRACK YOUR PROGRESS...................................................................19

BONUS TOPIC: SUPPLEMENTATION..........................................21

1 ON 1 CALLS................................................................................................23

MY LINKS........................................................................................................25

CLOSING THOUGHTS...........................................................................26

DB
02/26
 INTRO

Everything you'll read in this eBook comes from my

personal experience and my point of view.

These are the things that worked for me and gave me

the results I wanted.

At the time I wrote this eBook, I hadn't yet revealed

my physique, but I'll share my results with you.

When I was a teenager, I had problems with low blood

pressure, and I was really skinny (57kg at 175cm
height/125lbs at 5'9'').

Back then, I only played football and didn't know

much about nutrition, fitness, or any of that stuff.

At 18, for personal reasons, I stopped playing football

and started focusing on calisthenics and the gym.

I changed my eating habits, and in the first 6 months, I

gained 9kg/20lbs of lean muscle mass.

I no longer had blood pressure issues, my skin cleared

from pimples, and I felt better overall.

Over the next few years, I reached 80kg/176lbs while

staying lean, and I've maintained that for several
years now.

DB
03/26
 INTRO

With over a decade of playing football, over a decade

of combining gym and calisthenics, and over a
decade of experience with nutrition, supplements, and
helping people, let me share with you my top 7 tips on
nutrition, fitness, and lifestyle.

DB
04/26
 #1

Lifestyle over
quick fix
solutions

DB
05/26
 Lifestyle over quick fix solutions

Most people start working on themselves a couple of

months before summer, and because time works
against them, they are looking for quick-fix solutions,
very restrictive diets, and rigid training programs.

Even if they achieve the results they want in a couple

of months, there is a high chance they cannot
maintain it long-term because it was too hard to get
there in the first place.

That is the formula for failure.

A sustainable lifestyle, on the other hand, focuses on

gradual, consistent progress.

By making small, manageable changes to your daily

routine, you can build habits that will serve you well
over a lifetime.

No matter what kind of diet or activity you choose to

follow, make sure you enjoy it and can stick to it.

Remember, this is not a sprint; it is a marathon.

DB
06/26
 #2

Mindset

DB
07/26
 Mindset

A very successful man once said, "Change your

mindset, change your life."

It simply means that we cannot continue doing the

same things and expect different results.

In order for things to change, we have to change first.

One of my favorite phrases is "Consistency beats

intensity."

Whatever you want to do in life and be successful in,

you need to be consistent in doing small daily
disciplines that might not seem meaningful at first,
but over time, they create significant results.

If you go all in and eat and train perfectly one day

but mess up the following day, you won't achieve
anything.

You'll be frustrated and have to start all over again.

The key word here is balance.

DB
08/26
 #3

balanced
nutrition over a
diet plan

DB
09/26
Balanced nutrition over a diet plan

There are tons of diets out there that allegedly work,

but new ones are still emerging every single day.

The reason for this is that none of the previous ones

actually work.

Every diet restricts you from certain foods or food

groups.

So, unless you are vegan, vegetarian, or have food

intolerances, try to balance all food groups because
each one of them has some benefits for us.

If you are trying to lose weight or maintain it, make

sure you consume low calorie, high nutritive food.

This way, they will fill you up, and you won't feel the
need to overeat.

To provide enough nutrients, maximize protein

synthesis, and speed up metabolism, we need 4-5
protein-based meals per day.

DB
10/26
 #4

Invest in your
breakfast

DB
11/26
 Invest in your breakfast

Breakfast is the most important meal of the day.

We've all heard it a million times.

But are we actually ensuring that our breakfast is the

best meal of the day?

The body has been resting and fasting overnight, and

we wake up completely empty.

Think of our body as a car.

We need to put good fuel in our engine/body for it to

work properly.

After waking up, our cells are screaming for nutrients.

To have a perfectly balanced start to the day, we

need to ensure that our breakfast is the most
nutrient-rich meal of the day.

Aim for at least 15-20g of high-quality protein to

nourish the muscles and make you feel full.

A moderate amount of carbs provides energy, quality

sources of fat benefit the heart and cardiovascular
system, fiber promotes a clean and healthy digestive
system, and aim to include as many micronutrients as
possible to boost immunity and overall health.

DB
12/26
 Invest in your breakfast

With all that being said, if you find it difficult to get all
these nutrients from regular food without going too
high on calories, consider adding supplements to your
lifestyle.

There are also companies out there that specialize in

creating perfectly balanced breakfast options so you
might want to look into that as well.

DB
13/26
 #5

Drink enough
water

DB
14/26
 Drink enough water

In the morning, the body needs water as well as

nutrients.

We need to drink a minimum of 1 liter of water per 25

kilograms (55 pounds) of body weight for our body to
function properly.

The lack of water can cause headaches, pimples,

irregular digestion, low energy, weight gain, and a
lack of concentration.

Water is also needed to transport all the nutrients to

the cells and mental clarity.

Reduce sugary drinks and start drinking more water,

you’ll thank me later.

DB
15/26
 #6

Find the activity

you enjoy

DB
16/26
 Find the activity you enjoy

Working out and being active not only burn calories

and build muscle but also have a lot of benefits for
our health.

The heart is more important muscle than the bicep, so

even if you are not trying to lose fat, make sure you
engage in some activity a couple of times a week that
will elevate your heart rate and keep your heart and
cardiovascular system healthy.

If your main goal is to build muscle, the best type of

training would be resistance training.

It can be done in a gym, at home, or outside in nature,

but make sure you can increase the intensity of the
workout over time by increasing the number of reps,
sets, weight, time under tension, and/or decreasing
rest periods.

If your primary goal is to lose fat, focus on cardio.

Recommendation is 150 minutes of medium intensity

cardio per week.

Cardio burns more than double the calories you can

burn by lifting weights.

I would recommend doing both, cardio and resistance

based training.

DB
17/26
 Find the activity you enjoy

In order to continue doing what you've set yourself up

for, it's important that you enjoy it.

If you don't like working out in a gym, don't!

Find something else.

If you don't enjoy running, try riding a bike, boxing or

swimming.

Whatever you choose to do, make sure you enjoy it.

That way, you can stick with it for the long term.

DB
18/26
 #7

Track your
progress

DB
19/26
 Track your progress

No matter what your goals are, tracking your

progress has many benefits.

Don't just track the number on the scale because it

doesn't always show the real picture.

It might happen that in a month, you'll lose 2 kg of fat

and gain 2 kg of muscle.

On the scale, you will remain the same, but in reality,

your body is changing.

Measure yourself with a measuring tape around the

areas you want to improve.

Take progress photos weekly under the same lighting

at the same time of the day.

If you do track your weight, you can weigh yourself a

couple of times a week and take the weekly average
as a measure.

If you are going to the gym, track your lifts.

Progressive overload is one of the key factors in

building muscle.

Tracking your progress can help you stay mentally

focused and disciplined, keeping you on track to
reach your goals.

DB
20/26
 BONUS TOPIC

SUPPLEMENTATION

DB
21/26
 Supplementation

As most of you are already aware, the food today

and the food 20 years ago are not of the same
quality.

Your parents might not have needed supplementation

to stay relatively healthy, but today, if you are not
supplementing your nutrition with extra
micronutrients, it will be very difficult to stay healthy
for the long term.

It's not just about physical appearance; more

important is how you feel inside.

For supplementation, I would suggest vitamins,

omega-3 fatty acids, perhaps extra fiber if you're
struggling to consume enough through regular
nutrition, and maybe some high-quality protein
shakes.

But remember, you cannot outperform a bad diet

with supplementation.

Supplementation is here only to supplement what is

missing from our regular food.

If you need help with choosing trustworthy

supplement company send me an email at
[email protected] and I'll be happy to
recommend you one and answer any questions you
might have on that topic.

DB
22/26
1 on 1 calls

DB
23/26
 1 on 1 calls

I'm really thankful for all your support, but because

my social media following has grown so quickly, I'm
finding it hard to answer all your messages and
requests.

Sometimes, I get questions that need more than a

one-word answer, and right now, I don't have the time
to respond as thoroughly as I'd like to.

So, I'm adding a new option for you to talk to me

directly: 30-minute one-on-one calls.

You can book an appointment to talk about anything

you want.

It could be related to social media growth, video

filming or editing, ideas, business proposals, offers, or
maybe something more personal like relationships,
any challenges you might face, fitness, or nutrition
advice or whatever's on your mind.

One of the reasons I started this account is to inspire

people to be better and do better and to help you
realize you can achieve more than you think.

I take this very seriously, and I hope I can assist with

whatever you choose to discuss.

The link will be available on my Instagram ‘’link in bio’’.

DB
24/26
 My links

If you aren't already, join my IG Broadcast Channel

and my Telegram Channel for more daily content.

IG Broadcast channel

https://ig.me/j/AbYSsnVs5n_9kF4-/

My Telegram Channel

https://t.me/+tbgsxAfD6lE1MzZk

MY EBOOKS:

‘’0-100k+ Followers In Just 10 Days’’

https://shop.beacons.ai/dbfitstyle/5e0a48be-445e-
46ec-a9d2-abe48323e0ff

‘’100 RULES for Ultimate Success’’

https://shop.beacons.ai/dbfitstyle/dc9de1ca-38cd-
4054-9d92-bfe5db845681

DB
25/26
 Closing thoughts

I hope these pieces of advice will help you in your

journey to become better physically and mentally.

Remember, a strong body means a strong mind.

In such a highly competitive world, our physical

presence is very important.

Whether we like it or not, first impressions are crucial

nowadays in any part of life, whether it's business,
relationships, friendships, and so on.

Becoming the best version of yourself is a lifelong

process; there are no shortcuts.

Focus on daily activities because small daily wins can,

over time, lead to significant success.

This applies to health, physical results, relationships,

and business.

Find out what works best for you, enjoy the process,
have patience, stay positive, and help people around
you.

DB
26/26