Timestamps:

1. **[00:00:26]** - Discussion on navigating corporate lunches (cafeteria vs. Uber Eats) while staying on track with fitness goals like fat loss and muscle building.

2. **[00:01:32]** - Advice on choosing meals that fit calorie and protein goals, emphasizing lean meats and avoiding high-calorie sides like French fries.

3. **[00:03:11]** - Tips on selecting lean protein options at work cafeterias, suggesting conversations with staff for customized meals.

4. **[00:06:01]** - Strategies for using Uber Eats or dining out, including pre-selecting healthy menu items within a 10-minute radius.

5. **[00:07:53]** - Examples of fast food options (e.g., Chick-fil-A, Taco Bell) that can fit into a high-protein, low-calorie diet.

6. **[00:12:02]** - Suggestion to preload protein throughout the day to allow flexibility in evening meals without derailing fitness goals.

7. **[00:17:21]** - Advice for someone transitioning from zero workouts to seven days a week, emphasizing sustainability and starting with 2-3 days a week.

8. **[00:21:28]** - Discussion on the pitfalls of overcommitting to a gym routine, leading to burnout and potential failure.

9. **[00:23:25]** - Importance of finding a sustainable workout and diet routine that can be maintained long-term for lasting results.

10. **[00:25:00]** - Explanation of how starting with fewer gym days can build motivation and consistency, leading to better long-term adherence.

Instagram Handles:

@benjitucker.fit

@Coach_ChrisLee