A real conversation with Lynn, a dad of 3 and former athlete, on how he built a sustainable fitness routine that helped him lose fat, build muscle, and show up better for his family without burning out.

In this episode, we talk about:

 * The simple diet changes Lynn made to lose body fat and build muscle without feeling restricted
 * The mindset he uses to balance work travel, family life, and training when life gets hectic
 * How prioritizing his own health created a ripple effect that benefited his entire family
 * The identity shift from former athlete to fit dad and how he rebuilt consistency in this new season of life
   


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#146 - Dad Strength: How Lynn Balances 3 Kids and Fitness Without Burning Out

If you want practical tips on fat loss, muscle building, or motivation, this Q and A episode is a rapid fire reset with simple answers you can actually use this week.

 * Good foods to eat for fat loss so you feel full, hit your protein, and stop guessing what “healthy” even means
 * Filling low calorie foods that actually taste good so you can stay in a deficit without feeling like you’re dieting
 * Best workout splits when you’re short on time so you still make progress even with a busy schedule
 * Getting stronger and building muscle once you’ve hit a plateau with the simplest levers to pull 1st
 * Steps or cardio for faster fat loss and how to use it without burning yourself out
 * What to do when motivation is lacking so you can stay consistent even when you don’t feel like it
   
   
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#145 - Creating Motivation, Best Foods For Fat Loss & More

Tracking calories is a skill that removes the guesswork so you can stop spinning your wheels and start losing fat on purpose. This episode shows you how to do it without adding a bunch more to your plate.

In this episode, you'll learn

 * • The basic principle all fat loss methods follow
 * • How to simplify your macros with a simple focus on calories and protein
 * • The biggest myths that keep people stuck and what’s actually true about metabolism, restriction, and time
 * • Practical tips that make it easy and sustainable day to day (including eating out)

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#144 - Guarantee Your Fat Loss With This 1 Skill

In this episode, I’m sharing the simple life hacks and mindset lessons that helped me lose 100 pounds, run a marathon, and stay in great shape in a way that felt doable and sustainable.


What you’ll get from this episode

 * Simple ways to make the healthy decision the default, even on busy days
 * Small habit upgrades that create outsized results without needing perfection
 * A better way to think about goals and consistency, so you stop starting over
 * The mindset shift that helps you handle setbacks and keep moving forward with a 1% better approach

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#143 - 14 Fitness  "Hacks" & Lessons For Faster Progress 

Most people fail at fat loss because they chase fast results with methods they can’t sustain.
In this episode, I break down the exact mindset and simple system that helped me lose 100 pounds and keep it off for 9 years.

 * Why 80 to 90% consistency beats perfection, and how to set expectations so you actually stick with it
 * The 5 pillars that drive sustainable fat loss: calories, protein, steps, workouts, and the 1% better mindset
 * How to pick a realistic calorie target and adjust based on real feedback like scale trends, progress photos, and how your clothes fit
 * The practical “do this today” steps for protein, daily movement, and weekly lifting so you build results you can maintain for years
   

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#142 - 5 Steps To Losing 50+ Pounds In A Year

In this Q and A episode, we break down fat loss, muscle building, and discipline in a way you can actually apply starting today.

Here are a few things you can expect to learn: 

 * How to lose a large amount of weight without gaining it back 
 * Actionable tips to stop stress eating 
 * How to build muscle in your 30s the most effective way
 * How to build real discipline that sticks into the new year



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#141 - Building Discipline, Gaining Muscle In Your 30s, Losing Weight Without Gaining It Back & More

Learn how to add years to your life, plus add some life to those years by understanding these 3 numbers.


In this episode, we break down the 3 metrics that predict not just how long you live but how strong, fit, and confident you feel along the way.

 * Why understanding your VO2 max is important and how to improve it 
 * Clear strength targets so you feel strong and fit today and in the future 
 * What a healthy body fat range actually looks like and how to start moving toward it
 * How to turn all of this into a realistic weekly plan for training and nutrition you can actually stick to
   

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#140 - 3 Health Metrics You Should Care About To Live Longer

Loose skin is one of the biggest fears people have about losing weight.

In this episode, we'll break down what actually matters and what you can do about it, so loose skin is not the thing that stops you from getting healthy.

 * How losing 100 pounds affected my own skin, and what I did that helped limit loose skin
 * The main things you can control like weight loss speed, lifting, protein, sleep, and basic skin care
 * The things you cannot control, like age, genetics, how long you have been overweight, and how much you plan to lose
 * A simple plan to follow to keep your skin as tight as possible



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#139 - Preventing Loose Skin With Weight Loss

If you are going to spend time working out then you might as well get the absolute most out of it.


In this episode I share what I have learned from over 15 years of training myself and years of coaching others.

• How you can use cardio and performance goals to see better results over time

• How to get more out of the workouts you already do using simple progressions and back off sets so you can keep adding strength without adding a ton of extra time

• Small upgrades like straps, finishers, smart rest times, and filming your form so you build muscle faster without living in the gym

• Controlling the big levers outside the gym like sleep, and food to speed up your results 



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#138 - 17 Underrated Training Tips For More Muscle & Strength

If you have spent years knowing you need to change but cannot seem to stick with it, this one is for you. Kyle has lost over 60 pounds total and more than 40 of those pounds in the 15 months we worked together, all while traveling for work and becoming a new dad.

In this conversation we break down how an everyday guy with a busy schedule and real life stressors finally made it stick for good.

You will hear:

• What finally clicked for Kyle after years of starting and stopping
• How he learned to eat in a way that works for real life, not just a perfect week
• The simple structure we used to balance work travel, family life, and progress
• How becoming a dad shaped his motivation and his choices
• The mindset shifts that helped him stop chasing quick fixes and build a lifestyle

If you are a guy who has been telling yourself you will start on Monday, or you feel like you have tried everything and nothing sticks, Kyle’s story will hit home. He is a normal guy who decided he was done feeling stuck and was ready to become the kind of man his family can look up to.



1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8]

Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/]

IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness]

Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj]

Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

#137 - How Kyle Lost 40+ Pounds Balancing Work, Travel, And New Fatherhood

This podcast is for busy people like you and me who want to look good and feel better without our whole lives revolving around fitness and health.



 For the person who values fitness and being healthy but doesn't have hours and hours daily to dedicate to the gym. Or for those of us who still want to achieve our fitness goals but still enjoy some pizza or beer when we want to.

 Get fit, feel good, and look better, all while enjoying life and all it has to offer. Finally, learn how to maximize results with minimal time. 

Lathan Bass

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