24 hours to Bigger, Leaner, Stronger | Blog | Studio Fit

Jun 22, 2016

24 hours to Bigger, Leaner, Stronger

Motivation, BLS


Firstly, here is a guide you can print of with a morning, afternoon and evening breakdown of exactly what guys should do every day to burn fat, build muscle and feel awesome -----> Print it out and stick it on your fridge.

Before we get into the ins and outs of what you need to do you need to understand your health, fitness, body, mindset and much more is based on what you do DAILY. It's your habits and your behaviours that you follow on a daily basis that give you your lifestyle. It's great to have goals but you need to look at what your doing day to day in order to get what you want.

There’s an abundance of information out there that will tell you what diet to follow, what habits you need to be implementing and how to train.

You can read a million books with all sorts of information, but what’s more important, having masses of information that usually gets overwhelming and ends in little to no action being taken, or a having a couple pages outlining an action plan that is guaranteed to get you results?

More information doesn’t always mean better information, that’s why I’d take the one page plan that guarantees results over a 200 page book every day of the week. That one page will be much more valuable.

Here I’m going to break down what 24 hours looks like for a Bigger, Leaner, Stronger body that results in more energy, better health and all round alpha male status.

What to do in the MORNING

Get out of bed

Sounds obvious but if you’re reaching for the snooze button as soon as your alarm goes off you aren’t getting enough sleep, or at least enough quality sleep.

Right now, get out of bed as soon as your alarm goes off and get the day started right.

Drink a large glass of water

Your body needs water to live and to be bigger, leaner and stronger, right now you’re dehydrated so have a large glass of water before you do anything else. You’ll instantly have more energy.

Drink a super shake

Super shakes are great way to start the day. Most of us wont cook at breakfast and cornflakes aren’t going to cut it. Make a protein rich super shake to start the day with the right nutrients and fuel what lies ahead.

Got a blender and 3 minutes? Good. Here’s your recipe:

  • 1 cup unsweetened almond milk
  • 1 frozen banana (peel it the night before and stick it in the freezer)
  • 1 handful fresh baby spinach
  • 2 scoops chocolate protein powder
  • 1 huge spoonful of almond or peanut butter
  • Blend and drink

Take your vitamins and fish oil

Even if you’re eating whole foods it’s likely you will have some deficiencies that will slow your metabolism and prevent you being as big, lean and strong as possible. A multivitamin can help that.

Also taking some fish oil (around 5 grams) can dramatically increase mood and motivation as well as help burn fat.

Have a little caffeine

A cup of black coffee or green tea can help increase mental and physical performance. Don’t like caffeine, skip this and have another glass of water.

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What to do at WORK

Drink a large glass of water

Drinking water is going to be a recurring theme throughout the day so invest in a water bottle and keep it where you spend most of your day.

Have a Bigger, Leaner, Stronger snack

The rules – protein, fat, veggies/fruit

Food Ideas – Hardboiled eggs, salami, beef jerky, tuna salad, mixed nuts, peanut butter, protein powder, carrots, peppers, celery, tomatoes, berries, apple.

No B.S. bars or granola, more then likely they will be loaded with sugar and additives.

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What to do at LUNCH

Eat a Bigger, Leaner, Stronger lunch

We’re not measuring food and counting calories here. Instead we are using your hand to determine what food amounts you are having.

The rules – 2 palms of protein (chicken, fish, beef etc.), 2 fists of veg, 1 fist of starchy carbs (sweet potato, rice etc.), fruit for dessert if you like.

Drink a large glass of water

Yes, again

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What to do in the AFTERNOON

Have another Bigger, Leaner, Stronger snack

The Rules – as above

Here’s a quick recipe you can put in a Tupperware container

  • 1 cup greek yoghurt
  • 1 scoop protein powder
  • 1 handful mixed nuts
  • 2 squares dark chocolate 70% or higher
  • Stir and eat

Drink a large glass of water

Told you it would be a recurring theme

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What to do in the EVENING

De-stress for 20 minutes

Most of us know how to go full stream but have no idea how to relax and get your body out of the ‘fight or flight mode’ you are constantly in.

It’s up to you how you relax here but ways I would suggest are

  • Take a nap
  • Read
  • Go for a walk
  • Stretch
  • Listen to relaxing music
  • Sit in a room and do nothing
  • Do this everyday without fail for 20 minutes. No phones, computers or outside distractions

This will give your body a chance to get out of ‘fight or flight’ and get into the ‘rest and digest’ mode much needed to burn fat, recover and be healthy.

Eat a Bigger, Leaner, Sronger Dinner

The rules – the same as lunch (cook too much the lunch is sorted for tomorrow)

Drink a large glass of water

You don’t need to be reminded by now

Be social

Surround yourself with positive, likeminded people. You are the average of the 5 people you spend the most time with; so don’t hang around with assholes.

Spend some time talking to your wife or girlfriend while preferably not looking at your phone screen or the TV. If you have kids, do the same with them.

Follow your sleep ritual

If you don’t have one here’s one to follow

  • No caffeine after 2pm
  • Turn off your TV and computer before bed (preferably 1 hour minimum)
  • Make a decaf tea, listen to music/the radio or read something
  • Keep your bedroom cool.
  • Have a shower
  • Have a small pre-bed meal (a protein shake and an apple will do)
  • Sleep for 7 hours minimum. This will help your body recover from your workouts, rejuvenate your brain and improve your life. Less then this will slow recovery and hinder results as well as slow brain power.

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Repeat every day

Consistency is key, this stuff doesn’t work if you do it every now and then.

What about the workout program?

If you’re already signed up to Bigger, Leaner, Stronger you are on the right track. Turn up to your workouts and give it 100% even if you’re having a day where you don’t feel like it.

If not here are the rules

  • Train 3-4 times a week
  • Utilise strength and metabolic workouts
  • Use compound exercises
  • Go as heavy as you can with good form

24h blog pic

If you’re not signed up to Bigger, Leaner, Stronger CLICK HERE to grab a quick chat with one of our coaches completely free of charge to see if we can help you in some way.

You’re at a crossroads and you have a choice

Follow route A, the route that you always follow that may have led to you being bad shape, not having the life you desire and feeling like crap because of low energy and little motivation.

Or follow route B, the route I am leading you down. This way you will have more energy, be healthier and have the body and happiness you deserve.

Make sure you download this blog in PDF version right now and stick it on your fridge to remind you exactly what you should be doing everyday.

As another little gift to you I’ll give you an adherence sheet you can also stick on your fridge and tick off every time you stick to the plan. Get the 1 page adherence chart instantly here. No need to enter any details.

Remember its not about being 100% compliant and obsessed, do these things 80% of the time and you will see great results just like the guys I work with do.


"It's your daily habits and behaviours that will dictate the results you achieve"

Lewis - BLS Creator

Sound good?


Then welcome to Studio Fit, its a pleasure to meet you :-)