Samuel Johnston

Samuel Johnston I help high-performers & entrepreneurs over 30 lose fat, build muscle, and gain confidence

DM me “READY” to learn more💪🏼

05/23/2026

Comment “LEAN” and I’ll send you my fat loss recipe guide to help you get lean for summer💪🏼

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If you say you don’t eat very much but you keep gaining weight, this is why👇

It’s not the pizza.

It’s not the “bad” foods.

It’s the stuff you’re pouring on top of everything without measuring.

Every shot glass in this video is 200 calories.

Stack five of them and you’re at 1,000 calories - the same as a whole pizza. The difference? The pizza actually fills you up.

The oils, butter, and dressings didn’t even register as food.

This is the #1 reason people undercount their intake.

A “drizzle” of olive oil is 250 calories.

Two tablespoons of peanut butter is 200.

A heavy pour of Caesar can run 400+ on a salad you thought was healthy.

Here’s the simple fix:

→ Measure your oils, nut butters, and dressings for two weeks

→ Use a food scale, not your eyes

→ You don’t have to cut them out - just know the number

Follow for weight loss made simple.

05/23/2026

Comment “LEAN” and I’ll send you my fat loss recipe guide to help you get lean for summer💪🏼

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Here’s how to actually lose weight without cutting out the foods you love👇

Most people think carbs are the problem. They’re not. The problem is that the foods we carbs:

Pizza, donuts, cinnamon rolls, pasta have carbs but they are loaded with fat too.

And fat has more than twice the calories per gram.

Cut those foods out and yeah, you’ll lose weight. But not because of the carbs.

Because you slashed your calories.

Here’s what actually works:

1️⃣ Find Your Calorie Target

Take your goal bodyweight in pounds, multiply by 12. That’s your daily target.

If you’re 240 and want to get to 200, eat 2,400 a day. Hit it consistently and the fat comes off without cutting carbs.

2️⃣ Eat More Protein

One gram per pound of bodyweight.

Protein keeps you full longer than carbs or fat, which is what keeps you in your deficit long enough to see results instead of quitting by week two because you’re starving.

3️⃣ Lift Weights

Train at least three times a week.

In a deficit, your body needs a reason to hold onto muscle. Lifting is that reason.

Skip it and you’ll lose fat AND muscle, which is exactly why most people end up skinny fat after they lose weight.

That’s it. Calorie target, protein, lifting.

You don’t need to fear carbs.

You just need to eat fewer calories than you burn, and the easiest way to do that is to stop eating the foods that are secretly packed with fat.

Follow for weight loss made simple.🤝

05/21/2026

Comment “LEAN” and I’ll send you my fat loss recipe guide to help you get lean for summer💪🏼

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How to actually run a calorie deficit without starving or losing muscle👇

First, stop overcomplicating it.

You need three things.

1️⃣ Find Your Calorie Target.

Take your goal bodyweight in pounds, multiply by 12. That’s your daily target.

So if you’re 240 and want to get down to 200, you’re eating 2,400 a day. Hit that number consistently and the fat comes off.

2️⃣ Eat More Protein

One gram per pound of bodyweight. Protein keeps you full longer than anything else.

That’s what makes the difference between staying in your deficit long enough to see results and quitting by week two because you’re starving.

3️⃣ Lift Weights

Train at least three times a week. When you’re in a deficit, your body needs a reason to hold onto muscle. Lifting is that reason.

Skip it and you’ll lose fat AND muscle. That’s exactly why most people end up skinny fat after they lose weight.

That’s it. Calorie target, protein, lifting. All three working together.

You’ll drop fat, hold onto muscle, and actually look better at the end of it instead of just smaller.

Follow for more.🤝

05/19/2026

Comment “LEAN” and I’ll send you my fat loss recipe guide to help you get lean for summer💪🏼

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Stop trying to fix “Skinny Fat” the wrong way👇

If you’ve got too much fat and not enough muscle, most people try to fix it one of two ways. Both are wrong.

❌ Option 1: Aggressive fat loss. Starve yourself, do tons of cardio. You’ll lose weight, but you’ll also lose whatever muscle you had to begin with. End result? Smaller, but still soft.

❌ Option 2: Bulk hard to build muscle. Eat everything in sight, lift heavy, try to put on size. Yeah, you’ll build some muscle - but you’ll also pile on fat. Still not happy with what you see in the mirror.

Here’s the right way👇

Body recomp. Build muscle and lose fat at the same time. Here’s how:

1️⃣ Slight Calorie Deficit

300–500 calories under maintenance. Enough to lose fat, not so low you start eating through muscle.

2️⃣ High Protein

One gram per pound of your goal bodyweight. Kills cravings so you can actually stay in your deficit long enough to see results.

3️⃣ Lift Heavy 3x/Week

This is what tells your body to build muscle while it burns fat. Without it, your body has no reason to hold onto muscle.

And no - this won’t make you bulky.

Do this for a few months and your results will speak for themselves.

Follow for more.🤝

05/18/2026

Comment "LEAN" and I'll send you my fat loss recipe guide to help you get lean for summer💪🏼

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Losing weight isn't about eating less food.

It's about eating more of the foods that actually fill you up.

Every plate in tis video has the same 100 calories.

But the three on the left (strawberries, blueberries, popcorn) will keep you full for hours.

The three on the right (Doritos, cashews, Oreos) will have you hungry again in 20 minutes.

I'm not saying you can never eat foods like Doritos, cashews, or Oreos, but understand that if those are your primary snacks, it will be nearly impossible to hit your fat loss goals.

Here's the simple rule:

Pick snacks with high volume for their calorie count.

If a 100-calorie portion fills a plate → great fat loss food.

If 100 calories is just a few bites → not ideal, even if it "fits your macros."

Follow for weight loss made simple.

05/14/2026

Comment “PLAN” and I’ll send you the full 5-day program you can follow to get jacked for summer💪🏼

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Most people in the gym aren’t actually training. They’re just warming up.

Just because you hit 10 reps doesn’t mean you finished your set.

And if every set of your workout is chill from start to finish, you’re never giving your body a reason to grow.

A real working set is hard from the start and ugly at the end.

You should be grinding for that last rep, not casually racking the weight thinking “that felt good.”

How to actually train:

→ Set 1: 6-10 reps to failure. Pick a weight that makes that last rep a war.
→ Set 2: Drop ~20%. 10-15 reps to failure.

The rule: if you’re wondering whether you’re pushing hard enough, you’re not.

Fight for the extra rep.

05/12/2026

Comment “PLAN” and I’ll send you the full 5-day program you can follow to get lean for summer💪🏼

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If one side is weaker than the other…this is how you fix it 👇

I see guys mess this up all the time.

They start adding extra reps…extra sets…trying all these complicated fixes for their weaker side.

But the solution is way simpler.

Always start with your weaker side.

Use unilateral movements, get as many clean reps as you can on that side…

Then match those exact reps with your stronger side.

And yeah, you’re gonna feel like you’re leaving reps on the table.

Because you are.

But right now, you’re not trying to maximize strength…

You’re trying to fix the imbalance.

Stay consistent with this, and over time your strength evens out and your physique looks way more dialed in.

And then you won’t have to worry about your girl leaving you for the perfectly symmetrical Amazon driver.

Follow for more no-BS training advice 🤝

05/11/2026

Comment “PLAN” and I’ll send you the full 5-day program you can follow to lean for summer💪🏼

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One of the biggest reasons you’re not making progress in the gym?

You’re not resting long enough.

Sure, short rest might give you a better pump, but not more muscle.

Growth comes from mechanical tension + effort.

If you rush your rest, you carry fatigue into the next set which mean less weight, fewer quality reps, worse results.

Simple rule:

Arms & shoulders → 1–2 min

Chest, back, legs → 2–3 min

Train hard, and give yourself enough rest to make it count.

05/09/2026

Comment “SUPPS” for my Top 11 supplements for losing fat and building muscle (and the recommended brands)

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💊 Top 5 supplements you should definitely be taking

There’s so much noise online it’s honestly hard to tell what’s actually worth it and what’s just marketing BS.

These are the basics I come back to over and over - stuff that actually helps with fat loss, muscle building, and keeping your energy up...without wasting money on hype.

Get these dialed in first, and everything else gets way easier.

05/08/2026

Comment “LEAN” and I’ll send you my fat loss recipe guide to help you get lean for summer💪🏼

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Stop thinking calories are the only thing that matters if you want to lose weight.

A calorie deficit is required to lose weight, that part’s true.

But how you build that deficit determines whether you’ll actually stick to it.

Eat 100 calories of olive oil, peanut butter, or a quarter of a cookie and you’ll be hungry an hour later.

Eat 100 calories of strawberries, broccoli, or spinach and you’re full for hours.

Same calories. Completely different experience.

This is why most diets fail. People pick foods that fight their hunger instead of working with it.

Follow for weight loss made simple🤝

05/07/2026

Comment "LEAN" and I'll send you my fat loss recipe guide to help you get lean for summer💪🏼

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Just because a food has protein, doesn't mean it's a good source of protein. Here's why👇

It's not about how much protein is in the food. It's about the ratio of protein to calories.

Every plate in that video has the same 30g of protein.

But the three on the left have over 4x the calories of the three on the right.

I'm not saying you can never eat foods like eggs, peanut butter, or quinoa, but understand that if those are your primary protein sources, it will be nearly impossible to hit your fat loss goals.

Here's the simple rule:

Take your protein (in grams) and multiply it by 10.

If the calories are under that number → great fat loss food.

If they're way over → not ideal, even if it's "healthy."

Follow for weight loss made simple.

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Austin, TX
78701–78705, 78708–78739, 78741–78742, 78744–78769

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