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You've been told you can't build muscle and burn fat at the same time, especially natural. Here's the system I've used to stay ripped on YouTube for 15 years: micro cuts and micro bulks.

In this video I break down how to build muscle and burn fat without ever getting fat. Why a recomp only works in your first year of lifting. Why you should cut first, especially if you're skinny fat (insulin sensitivity and testosterone).

My exact micro cut numbers (body weight in pounds x 10 calories) and micro bulk numbers (body weight x 20), why protein stays at 1 gram per pound of body weight in both phases, and the thermic effect of food. Then the training side: lift heavy on a cut (6-8 reps), why full body workouts beat a bro split (1,664 vs 624 sets of chest a year), supersets, timed rest, and the Wall Street trick of splitting one workout into two.


Disclaimer: I talk about my own testosterone replacement therapy and peptides. This is my personal experience, not medical advice. Everything I take is prescribed and monitored by my physician. Talk to your own doctor before considering any of it.

FREE RESOURCES
My Claude calorie-tracking prompts (free): https://customketoplan.com/ai-tracking-landing-page

TIMESTAMPS
0:00 Can You Really Build Muscle AND Burn Fat?
0:46 Why the Recomp Only Works Your First Year
1:57 Full Disclosure: My Real TRT Numbers
3:03 Why Your Body Stores Fat (The Woolly Mammoth)
5:56 The Micro Cycle That Keeps You Ripped
7:33 Skinny Fat? Why You MUST Cut First
9:05 The '90s Magazine That Started It All
10:04 How Long Each Cut and Bulk Should Last
11:41 Same Muscle as a Pro, Never Fat
13:24 The Micro Cut: Body Weight x 10
16:16 Why I Overshoot Protein (1g Per Pound)
18:05 The Protein Cash-Back Cheat Code
19:30 How I Track Calories With Claude
20:37 Lift HEAVY on a Cut (6-8 Reps)
22:22 1,664 vs 624: The Set Math Bro Splits Lose
24:40 Supersets + the 60-Second Timer
25:37 The Wall Street Workout Trick
27:22 The Micro Bulk: Body Weight x 20
29:05 What I'm Doing Now

😎 FOLLOW BRANDON CARTER ON INSTAGRAM: http://instagram.com/kingketo

Everybody wants abs. Nobody wants the chain that comes with them 👇

Want abs? Lose fat.
Want to lose fat? Cut calories.
Want to cut calories? Stop being a b*tch.
Want to stop being a b*tch? Stop making excuses.
Want to stop making excuses? Raise your standards.

Every link is a choice you make every day. Skip one and the whole chain breaks.

You don't get what you want. You only get what you have to have.

Save this for the next time you say "I'll start Monday."

Which link in the chain do you keep breaking? 👇

#abs #fatloss #discipline #fitnessmotivation #mindset

People pay over $300 for this book. One idea in it explains why most coaches can't get clients online 👇

If the only thing you post is "DM me for coaching," you're asking strangers to buy before they even know they have a problem.

Every buyer sits at one of 5 levels:
1️⃣ Unaware: describe symptoms they already feel
2️⃣ Problem aware: show you get their struggle, then give them a path
3️⃣ Solution aware: explain why your approach is different
4️⃣ Product aware: proof. Bombard them with testimonials
5️⃣ Most aware: a clear offer, what it costs and how to join

I've used this to make over $20M online and help thousands of other people grow successful online fitness businesses. The book's name is at the end 📕

Save this so you know which level your next post is talking to.

Which level are most of your posts talking to right now? 👇

#onlinecoach #fitnessbusiness #marketing #copywriting #onlinetrainer

One of my reels got 6 million views. Another flopped at 5,853. Same guy. Same account. I made Claude tell me exactly why 👇

Claude can't see your Instagram on its own, so I plugged in one tool (I reveal it at the end of the video 👀). Then I gave it this prompt:

"Pull my last 25 reels. Rank them by views. Read every transcript. Tell me exactly why my best hooks and topics beat everything else, then give me my next 10 videos."

It pulled the real view counts, the comments and every transcript, and packaged it all into one report.

Then I ran it on my boy Greg (Kinobody). Every one of his top reels opens by saying the opposite of what you've been told.

Save this so you have the prompt. Not sponsored, just what I use.

Which competitor would you run this on first? 👇

#claude #ai #contentcreator #onlinecoach #fitnessbusiness

I'm 44. Same routine, different view.

05:30 am → up with the sun over the water.
7 am → handstands on the deck. Training doesn't take vacations.
09:45 am → steak and eggs. Abs still get built in the kitchen.
11 am → laptop on the lounger. Clients don't care where I'm sitting.

The routine never changes. Only the view does.

Would you keep your routine on vacation, or take the week off? 👇

#dayinthelife #laptoplifestyle #onlinefitnesscoach #over40fitness #morningroutine

Live Training: Learn How To Grow Your Online Fitness Business Using AI!
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Go High Level 30-day free trial
https://www.gohighlevel.com/brandon-carter
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Get the free AI calorie and macro tracking prompts here:
https://customketoplan.com/ai-tracking-landing-page
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VIRAL CONTENT ARCHITECT: https://viralcontentarchitect.com/
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“VIRAL CONTENT VAULT” https://www.hightickettrainer.com/viral-content-vault?utm_source=YouTube&utm_medium=Organic&utm_campaign=VCVO
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I'm 44, and this is a normal weekday.

05:30 am → up before the city. Nobody set that alarm but me.
7 am → train first. The body is the business card.
09:45 am → clients and content from the home office.
11 am → rooftop, sun, skyline. The work doesn't need me in an office, so I'm not in one.

I didn't get more hours than you. I just stopped selling mine.

What time does your day actually start? 👇

#dayinthelife #morningroutine #onlinefitnesscoach #over40fitness #miamilife

🔥 FREE LIVE TRAINING: How online trainers can make an extra $300 to $500 per day using AI (free AI tools + live Q&A) → https://www.hightickettrainer.com/ai-coaching?utm_source=YouTube&utm_medium=Organic&utm_campaign=Live Webinar&utm_content=Video&utm_term=10726

🛠️ GET ALL MY AI SKILLS + TEMPLATES FREE
Start your free 30-day GoHighLevel trial through my link and get every skill I use for video editing, reels, carousels and content (they work with Codex and Claude Code), plus my templates: my email and text sequences, my automations and your own version of the Ripped Roadmap AI lead magnet.
https://www.gohighlevel.com/brandon-carter

I've tested over 500 AI tools. These are the 7 that actually make me money, and the exact way I use each one to run my business.
I used to need about 40 people on staff to run my businesses. Now AI does most of that work. In this video I walk through my real AI stack: ChatGPT Codex (Astra 6.1) as my business headquarters for editing YouTube videos and reels, IG carousels, sales call reviews and Espionage OS, my competitor ad dashboard; GoHighLevel as my CRM, comment-to-DM automations and the Ripped Roadmap AI lead magnet I built with prompts; Grok Bot for research, a sales call reviewer that grades my team in Slack, and a meeting bot that assigns tasks and blocks my calendar; Meta Muse for Instagram competitor research, 30-day content strategies and lead magnets written in a creator's own voice; Claude and Claude Cowork for writing, scripts and macro tracking; Google Gemini for niche hacking and finding 10x outlier videos; and the connectors (Apple Health, Oura, Notion, ElevenLabs) that tie it all together.

You'll also see how I set up Codex for video editing with two free GitHub repos (Video Use and HyperFrames) plus ElevenLabs for transcription.

DISCLAIMER: The trading bots shown (Robinhood, Polymarket) are works in progress, shown for entertainment and education only. This is not financial advice, and trading involves real risk of loss. Student results are their own and are not typical; your results depend on your effort, your market and many other factors. This is not a promise of income. Not sponsored by OpenAI, xAI, Meta, Anthropic or Google. Some links above are affiliate links, meaning I may earn a commission at no extra cost to you.

TIMESTAMPS BELOW 👇
0:00 I tested 500 AI tools (these 7 pay me)
1:10 Tool 1: ChatGPT Codex, my business HQ
3:35 The skills that edit my reels for me
6:28 Sales calls + carousels on autopilot
8:10 Espionage OS: I spy on my competitors' ads
9:35 Tool 2: GoHighLevel, my CRM for 10 years
10:49 The AI lead magnet I built with prompts
12:50 Get all my skills free
13:31 Free live training
14:10 Tool 3: Grok Bot runs my research
15:59 The bot that runs my meetings
16:42 Tool 4: Meta Muse (it DM'd my student)
18:52 A lead magnet in her own voice
20:02 Grok vs Muse: who runs out first
20:54 Tool 5: Claude writes the best
22:19 Tool 6: Google Gemini + niche hacking
23:28 How I find 10x outlier videos
25:42 Tool 7: The connectors that tie it together
26:26 Recap

FREE RESOURCES:
🛠️ All my AI skills + GoHighLevel templates (free 30-day trial): https://www.gohighlevel.com/brandon-carter
🎬 How I make money with Codex (my video editing setup): https://youtu.be/JiS8s2ErTco


😎 FOLLOW BRANDON CARTER ON INSTAGRAM: http://instagram.com/kingketo

Free live training: grow your online fitness business with AI: https://www.hightickettrainer.com/ai-coaching?utm_source=YouTube&utm_medium=Organic&utm_campaign=Live Webinar&utm_content=Video&utm_term=100726
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Two people can start in the same place and end up in completely different lives. Here's the 4-stage cycle that decides which one you become.

Over the last 15 years I've helped over 15,000 people build online fitness businesses, and I've used this same cycle to build multi-seven-figure businesses and one eight-figure business while staying in shape. I call it the victory cyclone: Challenge, Think, Choose, Test. In this video I break down the gap (if you're not getting better, you're getting worse), why life keeps getting harder as you age, the three responses you can have to any challenge (act, delay, revert), mediocre mantras and why you accept inconsistency, what to do when a bad day hits, and how the gap between two people grows over five years. I also share my own story: losing friends to prison and violence, my father's death, the 2008 financial crisis, working four jobs seven days a week, and starting online training in 2009.

If you or someone you know is struggling, call or text 988 (Suicide & Crisis Lifeline, US) or reach out to a local crisis line.


TIMESTAMPS
0:00 Why some people keep winning
1:20 If you're not getting better, you're getting worse
1:52 Why life keeps getting harder (the potty test)
5:12 The 4-stage cycle that decides your life
6:04 Step 1: Challenge (the moment I had to change)
7:52 Step 2: Think (then 2008 hit)
8:55 Free live training
10:30 Step 3: Choose (4 jobs, 7 days a week)
12:56 Step 4: Test (where most people quit)
14:00 Mediocre mantras: battle cries of the inconsistent
15:27 A bad day is not the end
17:11 The cycle keeps going (going online in 2009)
18:47 How the gap grows in 5 years
20:22 Your next move

😎 FOLLOW BRANDON CARTER ON INSTAGRAM: http://instagram.com/kingketo

Live Training: Learn How To Grow Your Online Fitness Business Using AI!
https://www.hightickettrainer.com/ai-coaching?utm_source=YouTube&utm_medium=Organic&utm_campaign=Live+Webinar&utm_term=083126
_________________________________
Go High Level 30-day free trial
https://www.gohighlevel.com/brandon-carter
__________________________________
Get the free AI calorie and macro tracking prompts here:
https://customketoplan.com/ai-trackin...
__________________________________

VIRAL CONTENT ARCHITECT: https://viralcontentarchitect.com/
__________________________________

“VIRAL CONTENT VAULT” https://www.hightickettrainer.com/viral-content-vault?utm_source=YouTube&utm_medium=Organic&utm_campaign=VCVO
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__________________________________
Join The Victory Trades (The best place for options & futures traders of all levels)
https://king-keto.com/victory-trades
__________________________________
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