How gary vaynerchuk lost 22 pounds in 90 days


My phone buzzes.


G: I want to talk to you.

G: About something very rogue.

M: I’m intrigued.

G: Call you later.


Needless to say, a Sunday afternoon text from @Garyvee tickled my inner-fanboy.

That’s not where this story begins though.

You see, six months prior, I received a text from my good friend and mentor John Romaniello:

Sorry for texting so late, but wanted you to know you just became Gary Vaynerchuk’s personal trainer.

I had an opportunity.

Take a piece of that Belarusian hustle. Traditionally reserved for predicting snapchat trends and eat shit revis tweets. And redirect it towards molding a healthy and chiseled physique.


Gary and I Failed

Workouts were missed. Solid nutrition was inconsistent. Thus, very little progress.

After eight total gym sessions in 3 months, March brought us some bad news: a torn meniscus.

Some say it was an ungodly crossover. Others remember Gary’s 6’3″ assistant dominating him on a rebound.

Regardless, we were done training. And I was shaping up to be the 5th trainer in 7 years unable to mold the body, and more importantly fitness habits, of Gary Vaynerchuk.

So, after knee surgery and a flurry of “are you doing rehab” text messages (no, he wasn’t), we come back to that Sunday afternoon.


Something rogue. What does that even mean?

I was puzzled. A little nervous. But ecstatic.

Little did I know, but something rogue included all of the obvious:

  • Lose bodyfat
  • Alleviate chronic back pain
  • Build real muscle

And of course, deliver a shirtless keynote.

But there was a new element:

Gary was not looking for another personal trainer. That hadn’t worked in the past. His lifestyle and schedule demanded something different.

Seven workouts per week. Meals weighed and prepared. Restaurants screened and dishes pre-selected.

A person sitting back in coach on his business flights. A +1 on family vacations. A voice in his ear nagging him to drink water and swallow fish oil day-in / day-out.

A CEO for his body.

So, that is my role.

Now, I know what you’re thinking.

Good for Gary, but I can’t afford a full-time health coach.

You’re right. Neither can I.

Nor can 99.99% of people.

But you don’t need one.

The truth is, GV does not have a spare second in his day. He has meetings and calls from 6am-midnight.

He lacks five minutes to scroll his newsfeed, let alone two hours to watch The Bachelorette.

So, at the risk of hurting your feelings, you are not that busy.

You don’t need a body CEO.

However, what CAN help you are the core principles that have facilitated the jump start in Gary’s transformation.

Through training hundreds of clients in the gym and thousands via online coaching, I have filtered five keys that almost always precede success.

Five keys that Gary utilizes to accelerate progress.


What YOU can implement from Garyvee’s Regimen


1. Gary Counts His Macros

Okay, to be fair, I count Gary’s macros for him 😉

But you can count them yourself. Learn how by reading this article.

In short, every fitness book and fad diet is really just a sexy title, smart marketing and a big fluffy bow glamorizing the same principles shared by all successful programs.

You lose weight in a calorie deficit. Combine high protein with strength training to prevent muscle loss. Eat some vegetables, because, duh.

You will learn all of this by counting your macros for one month.

Plus, counting macronutrients offers flexibility in your food choices. Nothing is explicitly “off limits,” making it a strategy that can serve you in the long term.

Not another yo-yo diet that ends when your BFF’s birthday dinner is missing organic vegan non-GMO quinoa burgers on kale buns.


2. Gary Trains With Rage

We all know him.

The friend who talks about fitness. Posts about fitness. Obsesses about fitness. But donde esta progress??

The truth is, most people lack intensity in their training.

They float through the motions, viewing the gym as a clock in/clock out experience. Forty-five minutes is forty-five minutes. Just be there, that’s good enough.

GV is the opposite.

There is deep focus before each set. There is uninterrupted concentration on every rep. All willpower and determination is directed at excelling on the task at hand.

He grunts. He screams. He occasionally tells me he hates me. He runs to the other side of the gym after a tough set. He throws weights (we are working on this).

And it is this intensity that has been monumental for his elite speed of success.

That intensity is what brought his incline db bench press from 6×30’s to 9×65’s. His torn and unrehabed knee is now goblet squatting 60 pounds for volume.

On Saturday, he went to a “really weird zen place, mike” where he “didn’t remember the first eight reps.”

You need to train with intensity.


3. Gary Does Something Everyday


Searching turks and caicos, via motorcycle, for a bench press

When we got breakfast at the onset of this process, G told me that he wanted to workout every day.

“That’s silly,” I thought.

3x/week, four at most, is all we need for your goals. And it’s true. Training frequency does not need to be very high for fat loss.

But there is a psychological component to doing something every day.

Not only is it what Gary needed to ensure fitness would be pillar of his everyday life, but I have witnessed this phenomenon in other clients: Diet adherence is better on days you do something.

So, we do something.

Sometimes we bike. Sometimes we foam roll or stretch. Sometimes we go heavy. Sometimes we do circuits.

One time we took a motorcycle around an island to find a gym with barbells so Gary could test his one rep max on the bench.

But we do something everyday.


4. Gary Limits Meal Frequency

Six small meals per day is still pedestalled by mainstream-fitness as the golden path to fat loss.

It’s not.

It works for some people, and that’s great. But the “stoke your metabolism” bro-logic of 2004 is dead.

Eating 400 calories six times per day will have the same effect on your metabolism as eating 1200 calories twice/day.

If this is a foreign concept to you, I suggest you grab my Beginner’s Fitness Guide right now.

Your meal timing should reflect your schedule and lifestyle. Gary grinds all day. He is too focused to be interested in food.

At night, he usually has dinner/drinks at a restaurant.

So rather than force feed him every 2 hours, which could actually make him MORE hungry (thanks to a little hormone called ghrelin), Gary will often go seven, eight or sometimes 12 hours without food, eating the majority of his calories at dinner.

The bottom line is this: pick a meal schedule that works well for you.

And know that hitting your total macros for the entire day is far more important than any timing strategy.


5. Gary has an Accountability System

Having someone around him for the better part of most days.

Someone to whom he can confess eating that cupcake. Or who tells him “no room for swedish fish on cardio day.”

For a CEO and future owner of an NFL franchise, that means a physical human being on payroll.

For regular people like us, that might be a group text with friends. It might be a personal trainer or nutritionist. It might be an app. It might be an online coach. It might be a spouse (careful, though).

You need someone or something holding you accountable to your plan.


More Questions on Gary Fitness Stuff?

Q&A in the comments!

Ask me anything below, and I’m happy to help however I can.

Comments for This Entry

  • Theo Dimarhos

    Hi Mike! Thanks for the article. How do you deal mentally with craving to eat junk at a certain moment during the day?

    October 27, 2014 at 7:31 pm | Reply to this comment

    • Mike Author

      Theo - great question. A handful of things: -stay super hydrated -plan your day so you are busy/doing things that keep you engaged and you enjoy (most of us eat out of boredom a lot) -indulge in SOME junk food (insert: if it fits your macros) -have cheat days/high cal days once in a while to stay sane -don't keep bad food around the house/around where you are, making it less convenient to eat junk

      October 28, 2014 at 8:09 am | Reply to this comment

  • Matt Auckland

    Excellent read. I'm facing a bit challenge myself. I'm 6ft 2" and 27st (there abouts), which is 378lbs. I want to drop 112lbs of weight, which in itself is a lot. Yet I love food, it's my only vice, especially as I'm T-total. How could I achieve that?

    October 27, 2014 at 8:02 pm | Reply to this comment

    • Mike Author

      Matt -- appreciate your comment, brother. One day at a time. And know that you don't have to be perfect. You will screw up on this journey and that's 1000% expected and okay. It has more to do with stringing together a bunch of pretty good days rather than being on point 24/7. Step 1 is download some kind of app and track everything you eat. That will give you an idea where you are. From there, I would aim for a daily calorie and protein target. gl man

      October 28, 2014 at 8:11 am | Reply to this comment

  • Jack

    Probably the best fitness advice...." Diet adherence is better on days you do something"

    October 27, 2014 at 8:03 pm | Reply to this comment

  • Chef Lizette

    This is fantastic Mike! CONGRATS to the both of you. Having lost 75 pounds myself I know the hard climb and daily grind required to achieving results. I would love to work with you beginning 2015 to get me to the finish line of my desired weight goals. I totally agree with doing something EVERYDAY to move your body. ;) "Excellence, then, is not an act, but a HABIT." ~Aristotle

    October 27, 2014 at 11:19 pm | Reply to this comment

  • Lisa McDermott

    You are awesome. Thank you for shooting holes in the bullshit like 6 meals a day is best. I'm so over fads and trends ... Eat less calories and make them smart calories. And friggin indulge sometimes if you want to. Brilliant. I wish you were my body CEO (is that what you called it??)!!! One step At a time though!

    October 27, 2014 at 11:29 pm | Reply to this comment

  • gabby anise

    Magic man is what we should call you & Always impressed by your ever so clever way of writing.

    October 27, 2014 at 11:46 pm | Reply to this comment

  • Brittany

    Awesome post!!! Makes so much sense and is so easy to understand and put to use. Mike, I love reading everything you write - I feel so capable and full of knowledge afterward. Thanks for being real, helpful and a great motivator !

    October 28, 2014 at 12:24 am | Reply to this comment

  • Ryan Everton

    MIKE YOUR BRILLIANT. Wish I got to meet you rather then just encouraging Toby too. Kudos... I think your even better then Roman at writing. But that is just between us Simply put. Thank you. Thank your for the inspiration. For the enlightenment. For the knowledge made simple. For the stories. I have read so much of your work because like many people. So much of your work resonates. Most importantly. When I repeat the ideas. The stories. It resonates with my body. It makes it change. Your lucky to have such amazing mentors. . We are lucky to have you spread the knowledge The knowledge. That is gold. It is priceless. Special. Something unbelievably amazing. So thank you. I wish I could give you back more then spreading your words and good name. I'm on the regimen. Keep it up. Ryan

    October 28, 2014 at 3:26 am | Reply to this comment

  • Chris Green

    Great article! Inspired to join the club of better health and fitness!

    October 28, 2014 at 11:34 am | Reply to this comment

  • Cassandra

    Finally!! If I have one more trainer tell me to be carb free, dairy free, this and that free or eat six times a day, I was just going to say screw it all and give up. THANK YOU!!

    October 28, 2014 at 12:09 pm | Reply to this comment

    • Mike Author

      Haha, well, we're happy you didn't give up just yet. But seriously, you can only eat this handful of foods you hate, and you have to eat them in small quantities every 150 minutes for the rest of your life sorrrrrrrry ;)

      October 28, 2014 at 3:57 pm | Reply to this comment

  • shauna

    Mike, how would you go about figuring out how many of each macro to ingest daily? I have been working out for over a year now with some results. I use the term some loosely!! =) I feel better, I'm stronger, I have more tone than before...I should have made more progress by now!! Help! =)

    October 28, 2014 at 1:19 pm | Reply to this comment

  • Saad

    Always in awe of how well you write, bro! Like someone said in the comments above, I too feel very knowledgable after reading your posts.

    October 28, 2014 at 1:37 pm | Reply to this comment

  • Romeo

    Mike you're the man. Great article!! You should do an article on simple vs complex carbs and good fats vs bad fats. I have the macro counting piece down for the most part but we need a Mike's Macro Menu /recommended food choices. Frosted Flakes vs Special K, brown rice vs white rice, egg whites vs eggs, potato vs sweet potato, bagel vs thin bagels etc. Basically just tell me what u eat so I can do the same!

    October 29, 2014 at 12:52 am | Reply to this comment

  • Mary P

    Very articulated article! Thanks Mike for simplyfing all the complexity in regards to macros and such. I'm glad I found you (on the regimen) because I'm getting results like never before! :) Mary

    October 29, 2014 at 2:07 am | Reply to this comment

  • Rachael Attard

    I stumbled across your blog a while ago. I also have my own health and fitness blog and have recently become a personal trainer. I've read a fair few fitness blogs but yours is seriously one of the best! The information you provide is gold. So I just wanted to say thanks! :)

    October 29, 2014 at 5:51 pm | Reply to this comment

  • Nick

    Mike, Great read. I pretty much the same size as Gary and around the same weight that he was when he started. I'd like to get to that 160 mark and have been close but I flucuate weight so much it seems like I always take 2 steps forward then 3 steps back. Within the last year I've been 185, down to 165, back up to 185, down to 170, now back up to 185. It's frustrating to say the least! I sort of at a loss at this point as to how to make this a HABIT change rather than a "willpower" change, because willpower never lets. Any insight would be greatly appreciated!

    December 2, 2014 at 8:40 am | Reply to this comment

    • Nick

      ...sorry about all the typos.

      December 2, 2014 at 8:42 am | Reply to this comment

    • Mike Author

      Pretty big topic, but I do have one though to offer. I think one of the keys to making this sustainable (rather than a cyclical type weight gain/loss) is to actually enjoy the process. Do you like training? I agree that relying on willpower to do something you hate isn't sustainable. So, pulling in the highest ROI activities to achieve your goals (likely strength train 3x/week + calorie deficit) will probably be the most sustainable for you in the mid-long term. hope this rambly response helps some.

      December 2, 2014 at 1:03 pm | Reply to this comment

      • Nick

        Mike, thanks for the response. I do like working out but I like more high-intensity stuff like Insanity workouts (although I get little to no real muscle gain from it). Going to the gym and doing 3 sets of dumbbell curls then 3 sets of this and 3 sets of bores me to death. I don't hate it because it's hard work (I love hard work)...I hate it because it's boring as hell. Any ideas for more high-intensity or cycle workouts? I think that the main reason that I can't stay constant with the workout is because I dread going to the gym....I'm afraid I'm going to fall asleep. Thanks for you help, Mike!

        December 15, 2014 at 8:14 am | Reply to this comment

  • Ghopi

    Yo bro! This was a fantastic read. Could you talk more about the eating timing? I do have a similar "day" as Gary due to my "job" schedule is different everyday. I still need to get the macros. I do travel domestic a lot. KEEP UP THE GOOD WORK MIKE! G

    October 2, 2015 at 5:52 pm | Reply to this comment

  • Matt McLeod

    Love it! The real question is.... When is this shirtless keynote? Haha cause that would be epic. He needs to hulk out of his shirt after an intense line.

    October 14, 2015 at 12:23 am | Reply to this comment

  • Drew Friedrich

    Mike, I don't know why, but this really resonated with me. I read Gary's post on medium about why he finally made the commitment to get healthy, and I feel like I'm at that point. I have a 2 year old son who is my world, and my schedule, though now packed as full as GV's revolves around the toddler and the office. I'm tryin to find a way to just get started again. Was a college athlete, built at about 240 and loved working married, got a job, had a kid and now I'm floatin between 295-300 and feeling like I'm too far gone. Do you feel like the hustler's workout would be a good place to start down a path? Need to shed probably 40-60 lbs and feel like an athlete again, but not ready to go spend hours and hours in the gym yet. Thanks man!

    October 22, 2015 at 10:52 am | Reply to this comment

    • Mike Author

      It's definitely a good place to start. I'd prefer 3x/week training if you can make it happen, even just 40-45 min sessions. This article might resonate wrt ROI and time committed to fitness stuff:

      October 23, 2015 at 8:53 am | Reply to this comment

  • Darren

    What's your thoughts on Greg Plitt saying 5 liquid meals and day and the 1 full proper food meal ? Also your thoughts on Tim ferris and the 4 hour body ? Low carb

    December 26, 2015 at 3:27 am | Reply to this comment

  • Ben Linford

    Ha! Love Gary and love the post. Totally resonates, knowing what he's like from his social videos. I did wonder if you were on a 'fuller' time gig with Mr Vaynerchuck. Either that or you're a shape-shifting alien. P.S. Love your site and the down-to-earth no BS'ness of its tone too.

    January 5, 2016 at 1:49 pm | Reply to this comment

  • Allison b

    Hi Mike What a great read. I got a Vitamix. A post Xmas gift to myself. I'm a lazy cook so would rather drink my meals sometimes. How do you about green smoothies and making protein drinks as meal replacements. overall? Hoping that will accelerate my weight loss goals. Thx in advance ;)

    January 16, 2016 at 7:15 am | Reply to this comment

  • Tom Reber

    Thanks for #4...I've always felt that way too...I get going and don't feel like eating. I appreciate the info here....

    January 17, 2016 at 12:49 pm | Reply to this comment

  • Gregory Cheek

    You'd @garyvee are an Amazing Team! I'm better for it! I support Gary with Book buys, spreading content and attending confess. How can I help you Mike? Greg @ gregcheeksspeaks

    February 24, 2016 at 4:40 pm | Reply to this comment

  • Bonnie Charron

    So many great lessons in this article Mike! I'm a Special Assistant to a CEO so I understand the lifestyle. A full-time fitness coach sounds like the ultimate (positive) luxury! I can't afford that for me, but am really thankful for your post which allows us all access to the lessons! Since I have a hard time with adherence, I will definitely try the something every day for greater adherence tip...

    March 19, 2016 at 12:32 pm | Reply to this comment

  • Syed Irfan Ajmal

    Great article. I am a strong believer in counting one's calories so glad to see you talking about counting one's macros (which, it seems, is the same thing). One question though: what are your thoughts on the LCHF (Low Carb, High Fat) diet? A friend who is an LCHF expert, as well as a nutritionlist who is a LCHF diet advocate, think that one doesn't need to count calories while being on this diet. But I personally find it quite helpful in seeing how many carbs I am taking and if I need to reduce them and all. Your thoughts?

    April 21, 2016 at 6:55 am | Reply to this comment

  • Brenda Vanosdel

    Hi Mike. You sound like a nice guy, maybe a christian? I am on a difficult journey of changing my life at 58 years old. I am leaving my abusive husband to live in an apartment on pretty meager wages. I decided I needed some long and short term goals to start my new life and getting fit is one of them, but making it fun s socially is gonna be tough. Any chance you'd take me on as a pay as I can client? I need this to not only physically get c well but to emotionally heal. Let me know. Thanks and God Bless.

    April 23, 2016 at 11:23 pm | Reply to this comment

  • Reynaldo Herrera

    mike what is your personal email

    September 9, 2016 at 1:55 am | Reply to this comment

  • Abhishej

    Bro please tell us his detail diet plan, it would be great help. Thanks for this article.

    October 30, 2017 at 3:27 am | Reply to this comment

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