How Does Sydney Sweeney Work Out? A Coach’s Look at Her Workout Routine

 

Sydney Sweeney is seemingly everywhere right now.

Movies. Fashion. Advertising. Social media. And most recently, sports, through a national campaign with Novig, where she also became a strategic partner and equity holder.

Which inevitably leads to one of the questions people ask whenever a celebrity is in phenomenal shape:

What does Sydney Sweeney actually do to work out?

The answer is more interesting than the typical celebrity “workout routine.”

Because if you look at what Sweeney has publicly said about her training over the years, there really isn't one Sydney Sweeney workout.

There are several.

And as a coach who has spent more than 30 years helping people transform their bodies, that's actually the part I find most interesting.

Sydney Sweeney Has Been Athletic Most of Her Life

The first thing that's easy to miss is that Sweeney didn't suddenly discover exercise after becoming famous.

She grew up doing things.

She has talked about slalom waterskiing from an extremely young age, snow skiing, hiking and spending hours outdoors. Women's Health reported that she also began mixed martial arts around age 12 and trained in the dojo two or three times per week for five or six years.

That's important.

Because sometimes we look at someone's body today and immediately ask:

“What workout is she doing?”

But bodies aren't built by one workout.

They're the accumulation of years of activity, training, muscle, habits, nutrition and genetics.

Sydney Sweeney appears to have accumulated a pretty substantial athletic base.

So What Is Sydney Sweeney's Normal Workout Routine?

In a 2023 interview with Women's Health, Sweeney described Solidcore—a high-intensity, low-impact Pilates-inspired workout—as one of her primary forms of exercise.

She said she was doing it approximately two or three times per week.

She also identified running as one of her main activities and said she did some strength training with weights.

Add in her history of MMA, hiking, waterskiing and snow skiing and you start seeing something I wish more people understood:

Fitness doesn't have to exist entirely inside a gym.

Waterskiing requires tremendous involvement from the legs, core and upper body while challenging balance and coordination. Sweeney has said that after summers spent skiing she notices visible changes in her arms and abs—and, importantly, that she doesn't really experience it as a miserable workout because she enjoys doing it.

That's a lesson worth stealing.

Not necessarily the waterskiing.

The principle.

Find physical things you genuinely enjoy doing.

Then build the rest of your training around what those activities don't provide.

Then Sydney Sweeney Became a Boxer

This is where her training gets much more interesting.

For her role as boxer Christy Martin, Sweeney didn't follow her normal routine.

She transformed it.

And her body changed with it.

Sweeney has said she had roughly three and a half months to prepare for the role. During that period, her schedule reportedly included an hour of weight training in the morning, roughly two to three hours of boxing or kickboxing during the day, and additional weight training later. She ultimately reported gaining about 35 pounds for the role.
Read that again.

Her goal changed.

So her training changed.

And then her body changed.

That's the part of Sydney Sweeney's workout routine I think is far more useful than trying to copy a list of exercises from the internet.

There Is No Magical “Sydney Sweeney Workout”

Search celebrity workouts long enough and eventually you'll find someone willing to give you the exact sets, reps and exercises supposedly responsible for a celebrity's body.

I wouldn't put much faith in that.

We can document the activities Sweeney herself has discussed publicly.

Solidcore.

Running.

MMA.

Waterskiing.

Hiking.

Weight training.

Boxing.

But unless Sydney or the professionals actually programming her training publish the complete program for a specific period, nobody outside that team can honestly tell you that a particular internet workout is the Sydney Sweeney workout.

And there's an even bigger problem.

Even if we had it, it wouldn't necessarily be the right workout for you.

Your Workout Should Match the Body and Life You're Trying to Build

This is one of the biggest mistakes I have watched people make during 31 years of coaching.

They ask:

“What's the best workout?”

There isn't one.

The better question is:

“What am I trying to make my body capable of doing?”

Sydney Sweeney preparing to portray a professional boxer required a very different training stimulus than Sydney Sweeney maintaining her normal physique while acting, traveling and living her regular life.

A 39-year-old woman preparing for a physique competition needs something different.

A 45-year-old executive who wants to lose 20 pounds, build muscle and look incredible in clothes needs something different.

A Brazilian jiu-jitsu athlete needs something different.

I need something different as I approach 50 and continue rebuilding a body that was once completely paralyzed.

The goal determines the prescription.

That's coaching.

But There Is Something I Would Copy From Sydney Sweeney

Not her exact workout.

Her range.

Look at the common thread running through the activities she has publicly discussed:

She lifts.

She runs.

She fights.

She hikes.

She skis.

She challenges her body in different environments.

And when a role required substantially more muscle and boxing ability, she changed her training and nutrition to meet that demand.

That's a much more useful model of fitness than spending your life trying to find the perfect exercise program.

Your body is adaptable.

Give it a reason to become stronger, and support that adaptation.

Give it a reason to develop endurance.

Challenge your balance.

Develop coordination.

Build muscle.

Go outside.

Learn a physical skill.

Do something occasionally simply because it's fun.

The Body Is the Receipt

This is something we say constantly with our clients:

The Body Is the Receipt.

Your body reflects what you've repeatedly asked it to adapt to.

Sydney Sweeney didn't build her athleticism from one celebrity workout.

Her publicly described history includes years of sports and physical activity, martial arts, Pilates-style training, running and strength work. And when she needed to physically become a boxer, she dramatically increased the specificity and volume of her training.
That's the lesson I'd take from her.

Don't ask:

“How do I get Sydney Sweeney's body?”

Ask:

“What do I want my body to be capable of—and what would I need to consistently do for my body to adapt in that direction?”

That's a much better question.

And unlike copying a celebrity workout from the internet, it's a question that can actually lead somewhere.

— Rafael Moret
Coach, Team NXT LVL
31 Years Coaching Bodies, Performance & Transformation

The Workout’s Done. Now What? Why Your Post-Workout Routine Matters More Than You Think

 You finished the workout.

You trained hard.

You got the sets in.

You pushed through the uncomfortable part.

And now you’re done.

Right?

Not really.

One of the biggest mistakes people make with fitness is treating the workout like it is the entire transformation.

It isn’t.

The workout is the signal.

What happens afterward is where the body has to recover, refuel and adapt.

That is one of the core ideas behind our 2,688 Transformation.

Sixteen weeks contains 2,688 hours.

Even if you train six hours a week, that is still only a small percentage of the total time available.

The other hours matter too.

Your meals.

Your sleep.

Your hydration.

Your stress.

Your recovery.

Your decisions when the workout is already over.

That is where a lot of people either support the work they just did or slowly undo it.

The workout creates the demand

Resistance training creates a recovery demand.

After training, your body has work to do.

That includes repairing tissue, replenishing energy stores and preparing for the next training session.

That is why post-workout nutrition can matter.

Not because there is some magical five-minute “anabolic window.”

But because consistently supplying the body with the nutrients it needs supports the larger recovery process.

For most people, the fundamentals are simple:

• Get enough protein during the day
• Get enough total calories for the goal
• Include carbohydrates according to training demands
• Hydrate
• Sleep
• Repeat consistently

That is the foundation.

Supplements come after that.

Where a post-workout shake can help

The advantage of a post-workout shake is convenience.

Sometimes you finish training and you do not want a heavy meal immediately.

Sometimes you are driving home.

Sometimes you are going directly to work.

Sometimes convenience is the difference between executing the plan and skipping it entirely.

That is where something simple can be useful.

One of the products I use is the 1st Phorm Clear Post-Workout Stack.

It combines Phormula-1 Clear, which provides 22 grams of protein per serving, with Ignition, which provides carbohydrates intended to support post-training refueling.

I like the format because it is light and easy to drink compared with a heavier shake.

But I want to make something clear:

The supplement is not the strategy.

The strategy is recovery.

The product is simply one tool that can make that strategy easier to execute.

This is where 2,688 comes in

The entire philosophy of 2,688 is built around one idea:

Your transformation is not happening only when you are exercising.

It is happening all day.

Every day.

For 112 days.

The workout matters.

But so does what you do after it.

If you train incredibly hard and then spend the rest of the day under-eating protein, barely drinking water and sleeping five hours, you are giving your body mixed instructions.

If instead you train, refuel, recover, sleep and come back prepared to perform again, you are building momentum.

One day may not feel dramatic.

But repeated over hundreds of hours?

That becomes a very different body.

The goal is not perfection

You do not need the “perfect” post-workout protocol.

You need one that fits your life.

For one person that may mean a full meal.

For another it may mean a shake.

For another it may mean a prepared meal waiting in the refrigerator.

The question is always the same:

What makes it easier for you to execute consistently?

That is the kind of question we ask throughout 2,688.

Not:

“What is the hardest plan we can tolerate for 16 weeks?”

But:

“What system can we build that keeps moving you forward inside your actual life?”

Train. Recover. Repeat.

The workout is important.

But it is not the finish line.

It is the beginning of the recovery process.

Train hard.

Refuel.

Hydrate.

Sleep.

Come back ready to do it again.

That is how the work compounds.

That is how 112 days becomes a transformation.

That is how 2,688 hours starts to mean something.

LIVE YOUR LIFE. BE FIT.

If you want to see the 1st Phorm products I use and recommend:

https://1stphorm.com/rafaelmoret

And if you want to learn more about the 2,688 Transformation:

https://2688.life 

Affiliate disclosure: Some links in this article are affiliate links. If you purchase through them, I may receive a commission at no additional cost to you. Supplements are tools, not substitutes for appropriate nutrition, training, recovery or medical care.

Before You Buy Another Supplement, Fix These Four Things

Most people do not need a bigger supplement cabinet.

They need a better operating system.

After more than 30 years of coaching, I have watched people spend hundreds of dollars trying to supplement their way around inconsistent nutrition, weak training, poor hydration and five hours of sleep.

That is backwards.

Supplements can support the system. They cannot become the system.

Before we ask, “What supplement should you take?” we ask, “What is missing from the system?”

1. Are You Consistently Eating Enough Protein?

Protein powder is not magic. It is food made more convenient.

If you can consistently reach an appropriate protein intake with chicken, beef, fish, eggs, dairy, beans and other foods, you do not need powder. But many busy adults discover that their real intake is much lower than they assumed once we actually document it.

That is when a protein supplement becomes useful: not because it outperforms real food, but because it closes a predictable gap.

The National Institutes of Health notes that protein supplements can help people reach adequate intake when food alone is not doing it. Research-based sports-nutrition guidance also supports distributing high-quality protein across the day rather than treating one giant dinner as the entire strategy.

• Use protein powder when: schedule, appetite or convenience keeps leaving you short.
• Do not use it to: replace every meal or excuse a poor overall diet.
• What we actually use: 1st Phorm Level-1 when we want something more meal-like, and Phormula-1 Clear when a lighter option fits better.

Read the NIH guidance on protein supplements.

2. Are You Training Hard Enough to Create an Adaptation?

You cannot swallow your way into a body that your training has never asked you to build.

Resistance training creates the signal. Nutrition supplies the material. Recovery allows the adaptation. Supplements live underneath those three—not above them.

Creatine monohydrate is one of the rare performance supplements with a substantial body of research behind it. It can support repeated high-intensity performance and training capacity, especially alongside resistance training. That does not mean it builds muscle while you sit on the couch.

The boring version is still the correct version:

• Follow a progressive resistance-training program.
• Repeat the foundational movement patterns.
• Track performance.
• Give the same program enough time to work.
• Then use creatine as support—not as theater.

If we are choosing creatine, we look for plain creatine monohydrate, not a proprietary “muscle matrix” filled with ingredients you cannot identify. The product we use is 1st Phorm Micronized Creatine Monohydrate.

Review the NIH exercise-supplement evidence and the creatine position stand indexed by PubMed.

3. Are You Actually Hydrated?

Hydration is not a personality trait. It is not proven by carrying a giant water bottle.

The question is whether your fluid intake matches your body, environment and training demands.

For an ordinary low-sweat day, water and normal meals may be enough. Electrolytes become more relevant when training is long or demanding, when you sweat heavily, when you are outside in Miami heat or when you are doing multiple sessions.

That is why hydration sticks show up in my BJJ bag. I am not taking them because flavored water is a “fat-loss hack.” I use them because the training and environment create a real hydration demand.

• Use electrolytes when: sweat and training demands justify them.
• Do not use them to: pretend you solved sleep, recovery or nutrition.
• What we use: 1st Phorm Hydration Sticks.

4. Are You Recovering Well Enough to Benefit From the Work?

You do not grow while lifting. You create the reason to grow while lifting.

The response happens afterward, and poor sleep, high stress and inadequate food can reduce the return you get from excellent training.

This is also where collagen is often misunderstood. Collagen is not a replacement for a complete dietary protein and it is not the foundation of muscle growth. It is a contextual tool people may consider for connective-tissue, joint or skin goals. Reviews of the evidence describe promising findings, but they also make clear that more research is needed.

Lais uses 1st Phorm Collagen with Dermaval inside a much larger system of food, training and recovery. The collagen does not create her physique. The system does.

Read the 2024 systematic review indexed by PubMed.

What About Vitamin D?

Vitamin D matters, but “take more” is not responsible advice.

Needs can differ based on diet, sun exposure, age, health status and measured blood levels. The NIH also notes that trial results for vitamin D supplementation and muscle performance have been inconsistent.

That is why vitamin D belongs in a conversation based on context—and, when appropriate, bloodwork and guidance from a qualified healthcare professional—not in a universal social-media stack.

Read the NIH Vitamin D fact sheet.

The Supplement Audit We Use

Before adding anything, answer these questions honestly:

1. What exact gap am I trying to solve?
2. Can food, training, hydration or sleep solve it first?
3. Is there credible evidence for the ingredient?
4. Does the dose match the evidence?
5. Could it interact with a medication or medical condition?
6. Will I use it consistently enough to matter?

If you cannot explain what a product is supposed to do inside your system, you probably do not need to buy it yet.

Our Simple Hierarchy

Level 1: The foundation
Food, protein adequacy, progressive training, hydration, sleep and consistency.

Level 2: The useful tools
Protein for convenience, creatine for appropriate performance goals and electrolytes when the actual training environment warrants them.

Level 3: Contextual additions
Collagen, vitamin D and other products based on the person, the evidence and the specific problem.

Level 4: Everything else
It must earn its place.

THE BODY IS THE RECEIPT.

Products are not the transformation. Your repeated decisions are.

Want to understand the kind of transformation system most likely to fit the way you actually live?

TAKE THE FREE QUIZ EXPLORE 2,688

LIVE YOUR LIFE. BE FIT.

Coach Rafael Moret

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Affiliate disclosure: Some product links in this article are affiliate links. If you purchase through them, I may receive a commission at no additional cost to you. We only recommend products we actually use, have experience with or believe are relevant to the discussion.

Health disclaimer: This article is educational and is not medical advice. Supplements can cause side effects and interact with medications or health conditions. Speak with an appropriate qualified healthcare professional before beginning or changing a supplement regimen.

 

Why We Started Coaching Transformations in the First Place

It is easy to get so focused on programs, meal plans, workouts, progress photos and results that you forget why you started coaching in the first place.

For us, the answer was never simply helping someone lose weight. It was never just about putting another competitor onstage, winning another trophy or producing a dramatic before-and-after photograph.

We wanted to be part of the moment when someone transforms and realizes:

I did this without giving up my life. I did not have to over-restrict my food. I did not have to live in the gym. And I look and feel better than I ever have.

That moment is why we started—and why we created 2,688.

Watch: The NXT LVL of Fitness, Transformation & Lais and The Coach

Watch the complete episode directly on YouTube

The Destination Is Not the Transformation

A stage, a photoshoot, a number on the scale or a clothing size can be an incredible destination. Those moments matter. They can provide proof of what someone accomplished.

But the destination is not the transformation.

The transformation is the person you become during the weeks and months required to get there.

It is learning how to plan your food when the day becomes unpredictable. It is training when motivation is low—but also knowing when recovery is the smarter decision. It is going to dinner with your family without believing one meal erased an entire week of progress. It is building strength, confidence, discipline and evidence that you can trust yourself.

The body is the receipt. The process is what created it.

Why 2,688 Hours?

Sixteen weeks contains 112 days—or 2,688 hours.

Most fitness programs focus almost entirely on the few hours someone spends exercising each week. But workouts do not exist separately from the rest of life.

What happens during the other hours?

• The workdays and meetings
• The family responsibilities
• The restaurants and celebrations
• The travel days
• The sleep, stress and recovery
• The choices made when nobody is watching

Those hours determine whether a transformation fits into your life or temporarily replaces it.

That is why 2,688 is not built around disappearing for 16 weeks. It is built around learning how to LIVE YOUR LIFE. BE FIT.

Restriction Is Not the Same as Being Meticulous

Real flexibility does not mean that nothing matters. It means understanding what matters enough to make intelligent adjustments.

There is a difference between restriction and precision.

Restriction says you cannot attend the dinner, take the trip or eat the food.

Precision says we understand the entire plan well enough to account for the dinner, the trip and the food.

That distinction is important whether someone is preparing for a WBFF stage, rebuilding after years of inconsistent habits or simply trying to feel comfortable and capable in their own body again.

The goal is not unnecessary suffering. The goal is a plan strong enough to survive real life.

Coaching Is More Than a Meal Plan and Workout

A meal plan can tell someone what to eat. A workout can tell someone which exercises to perform. Neither one can automatically solve the moment when life changes the schedule.

Coaching happens in the adjustments.

It is interpreting the response instead of blindly changing the plan. It is helping someone distinguish discomfort from danger, flexibility from avoidance, and consistency from perfectionism. It is holding the larger objective when the person inside the process can only see today.

After more than 30 years of coaching, we still believe the most meaningful result is not that someone followed instructions. It is that they developed the skills and confidence to participate in their own transformation.

Strong, Capable and Built for Life

Looking better can be part of the goal. There is nothing shallow about wanting to feel proud of the person in the mirror.

But we also want the body behind that appearance to be strong, mobile, athletic and functional.

A transformation should expand what you believe you are capable of—not leave you afraid of food, dependent on a rigid routine or exhausted by the process that created it.

There is always another level. The next level is not necessarily more punishment. Sometimes it is better structure, more honest accountability and a method that finally respects the life you are actually living.

What Is Your NXT LVL?

This season of Lais and The Coach will document the process more openly: Lais's daily road to WBFF Atlantic City, Rafael's journey toward 50, the work behind Team NXT LVL and the real conversations that happen between the polished moments.

We also want you involved. Ask questions. Leave comments. Tell us what you are working toward, what you are struggling with and what you want us to discuss.

There are enough bots talking to bots online. We want real people talking to real people.

Ready for Your 2,688-Hour Transformation?

Sixteen weeks. 112 days. 2,688 hours. Personalized coaching built around your body, your goals and your real life.

EXPLORE 2,688

Continue the conversation:

• Watch the full Lais and The Coach episode
• Subscribe to Rafael Moret on YouTube
• Follow Lais Villamur's daily WBFF prep vlog
• Learn about the 2,688 transformation

LIVE YOUR LIFE. BE FIT.

What WBFF PRO Lais Is Actually Using Every Day During Her 2,688-Hour Transformation

 

What Lais Is Actually Using Every Day During Her 2,688-Hour Transformation

Lais is currently in the beginning of something we call 2,688.

That number represents the 2,688 hours contained inside 16 weeks.

And that distinction matters.

Most transformation programs focus almost entirely on the hours someone spends training.

Maybe five or six hours per week.

But what about the other 160+ hours?

The meals.

The workdays.

The family responsibilities.

The restaurants.

The travel.

The sleep.

The stress.

The recovery.

The decisions made when nobody is watching.

Those hours are where the transformation actually happens.

That is the idea behind 2,688 — A 16-Week Body & Lifestyle Transformation.

And Lais is currently living it in real time while preparing for the WBFF stage.

This isn't about asking her to stop living for 16 weeks and become a full-time bodybuilder.

It is about building the preparation into her actual life.

LIVE YOUR LIFE. BE FIT.

So when we talk about what she is using during prep, I'm not interested in publishing some giant “competition supplement stack.”

I'm interested in showing you the small things that have become part of her normal 2,688 hours.

Right now, two of those are 1st Phorm Collagen and Primal Queen.

1. 1st Phorm Collagen With Dermaval

Collagen isn't something we suddenly introduced because Lais is preparing for a bodybuilding show.

That's important.

The 2,688 philosophy isn't based on creating an artificial life that somebody can tolerate for 16 weeks.

It's about identifying practices that can actually coexist with the person's real life.

The foundation is still food, training, recovery, hydration, sleep and consistency.

Collagen is simply one tool Lais has incorporated into that system.

The 1st Phorm Collagen with Dermaval formula contains five different collagen types — Types I, II, III, V and X — from several collagen sources.

Why does that interest us?

Because this preparation isn't only about what her muscles look like on December 5.

We're asking her body to train, recover and progressively adapt across 112 days.

Connective tissue, joints, tendons and overall recovery still matter.

We aren't pretending collagen creates the physique.

It doesn't.

It's one small piece of a much larger operating system.

What Lais uses:
1st Phorm Collagen With Dermaval

2. Primal Queen

Primal Queen is probably the more unusual part of her routine.

It is a women's organ-based supplement containing bovine reproductive organs along with liver, kidney and heart.

Again, the question inside 2,688 is not:

“What can we add?”

The question is:

“What makes sense inside her actual life?”

Organ meats can be nutrient-dense foods.

Lais isn't realistically going to prepare and eat organ meat every day.

So this gives her a simple way to include an organ-based nutritional product inside a routine she can consistently follow.

That matters to me much more than having the most complicated supplement protocol possible.

What Lais uses:
Primal Queen

The Most Important Part of Her Supplement Stack Is What's NOT In It

You may notice this isn't a list of 17 products.

That's intentional.

Because one of the central ideas behind 2,688 is that transformation should not require someone to create an entirely different life for four months.

People often start a transformation and immediately add:

More cardio.

More supplements.

More restrictions.

More workouts.

More rules.

More sacrifice.

And eventually their entire life revolves around “being on a program.”

That's not what we're doing.

Over these 2,688 hours, we're continuously asking:

What does Lais actually need next?

Then we respond to the evidence.

Training can change.

Food can change.

Cardio can change.

Recovery can change.

Her daily routine can evolve.

But we're not trying to make Day 1 unnecessarily difficult just so it feels like prep.

The Body Is the Receipt

The products aren't the transformation.

The daily decisions are.

If Lais walks onto that stage with an extraordinary physique, you're seeing the receipt for thousands of decisions made during the previous 2,688 hours.

The workout mattered.

But so did what happened after the workout.

The meal mattered.

But so did what happened at the restaurant Saturday night.

The cardio mattered.

But so did sleep.

Family mattered.

Work mattered.

Stress mattered.

Recovery mattered.

Consistency mattered.

That's why 2,688 isn't simply another 16-week diet.

It is an attempt to create a visible physical transformation supported by a more capable lifestyle.

The body becomes proof that the system worked.

Why We're Documenting This One Differently

December 5 will be exciting.

There will be lights.

A stage.

Photos.

A finished physique.

But that's one evening.

The story we're interested in happens before that.

We're going to document what happens throughout the full 16 weeks:

The workouts.

The food.

The supplements.

The restaurants.

The celebrations.

The bad days.

The adjustments.

The recovery.

The progress.

And the decisions behind all of it.

Because the goal isn't simply to prove that Lais can get into competition shape.

We already know she can do that.

The question is whether we can show people a better model for what transformation can look like.

Not:

Put your life on hold and get fit.

But:

LIVE YOUR LIFE. BE FIT.

That is 2,688.

112 days.
2,688 hours.
One extraordinary transformation.

Learn more about the 2,688 Transformation Experience at 2688.life.

Coach Rafael Moret

Disclosure: Some links in this article are affiliate links. If you purchase through them, I may receive a commission at no additional cost to you. We only share products that we actually use, have experience with, or believe are relevant to what we're discussing. Supplements are not intended to diagnose, treat, cure or prevent disease. Individual needs vary; consult your qualified healthcare professional when appropriate.

Today, we start 2,688 hours.

 

Happy Monday Everyone For almost 30 years, the way I've coached people has continued to evolve.   But one thing has never really changed: The plan has to fit the person. Not the other way around.   That's why our clients have always sent us their meals, weights, pictures, workouts, questions, schedule changes, bad days, good days and everything that happens between one workout and the next.   Because the transformation isn't happening during the 4 or 5 hours you spend exercising each week.   It's happening during all the other hours. That's the idea behind 2688. 16 weeks. 112 days. 2,688 hours.   And today we're officially beginning something new. Lais is 2688 Challenger #001.. Today marks exactly 16 weeks until her birthday. Over the next 112 days, we're going to document the entire process, not just the workouts and the highlight reel.   Nutrition. Training. Recovery. Daily decisions. Schedule changes. Meals out. Progress. Setbacks. Adjustments. The things that work. The things that don't. And we're going to use this first 2,688-hour journey to continue building an even better way to coach everyone who comes after her. Part of that evolution includes AI. We've been experimenting extensively with AI behind the scenes, and I think there's a tremendous opportunity here.   Not to replace the coach. Actually, almost the opposite.   AI can help us analyze information, recognize patterns, organize check-ins, prepare nutrition and training options, track progress, identify things we may want to look at more closely and eliminate some of the repetitive work surrounding coaching.   That means Rafael and Lais get to spend more time doing the part technology shouldn't replace: Knowing you. Talking to you. Understanding what is actually happening in your life. Making decisions. Changing the plan. Holding you accountable. And being there when things don't go according to plan.   AI can help us process more information. It can't care more. We can. That's the upgrade. And 2688 isn't only for competitors. Maybe your destination is a bikini stage. Maybe it's a professional photoshoot. Maybe you've always wondered what you could look like if you finally went all-in. Or maybe you simply want to be in the best shape of your life without making fitness your entire life.   The destination can be different.   The next 2,688 hours are what we manage together.   We've rebuilt the website to explain the program and where we're taking it. Visit 2688.life   And if someone came to mind while you were reading this, especially someone who's ever said: "I'd love to do a bikini competition or transformation photoshoot someday, but I wouldn't even know where to begin..." Forward them this email.   We're looking for a small group of people ready to find out what's possible over the next 16 weeks.   Coach Rafael & Lais 2688 Challenge A 16-Week Body & Lifestyle Transformation The Body Is The Receipt.                                                                               -

 

50 Weeks to 50: Becoming Undeniable

In 350 days, I will turn 50 years old.

A half century.

And here's the reality:

I'm going to turn 50 whether I do anything about it or not.

The calendar doesn't care.

Time doesn't negotiate.

The question isn't whether I'll arrive.

The question is who I'll be when I get there.

The Problem Nobody Talks About

I've noticed something over the years.

Most people don't stop pursuing goals because they fail.

They stop because life happens.

A long drive.

A busy season.

A business challenge.

Kids.

Stress.

A lack of sleep.

An unexpected setback.

A random bout of hiccups that lasts 11 hours.

Life never clears the runway and says:

"Okay, now it's your turn."

Life keeps moving.

And if you're waiting for perfect conditions, you'll be waiting forever.

Why I'm Doing This

I've spent most of my life helping people transform.

I've coached people through fat loss.

Muscle gain.

Bodybuilding competitions.

Photo shoots.

Obstacle races.

Major life changes.

But this challenge is different.

This one is personal.

Because for the first time, I'm staring directly at a milestone that feels significant.

Fifty.

Not because I fear getting older.

I don't.

I fear arriving at 50 knowing I left potential on the table.

I fear becoming less than I was capable of becoming.

What Is 50 Weeks to 50?

It's not a fitness challenge.

It's not another version of 75 Hard.

It's not a weight-loss competition.

It's not a transformation contest.

It's a public commitment.

For the next 50 weeks, I'm documenting the process of becoming the strongest, most capable, most aligned version of myself.

Not just physically.

As a husband.

As a father.

As a business owner.

As a coach.

As a man.

Every week will leave a receipt.

The Six Anchors

Years ago, I tattooed six principles on my arm.

Not because they looked cool.

Because I needed reminders.

These six anchors have guided me through some of the hardest moments of my life.

Harmony (諸)

Creating balance that fits real life.

Path (道)

Following a structure without losing your individuality.

Strength (力)

Building resilience, discipline, and capability.

Knowledge (識)

Understanding why you're doing what you're doing.

Dream (夢)

Staying connected to the future you're building.

Gratitude (感)

Respecting the process instead of demanding immediate outcomes.

These aren't rules.

They're anchors.

And every week of this journey will be measured against them.

The Body Is the Receipt

One of the core principles behind Mind, Body & Proof is simple:

The Body Is the Receipt.

Your body tells the truth.

Not your intentions.

Not your excuses.

Not your plans.

Your actions.

But this journey is about more than building a better body.

It's about building a better life.

The body is simply one of the receipts.

What Happens Next?

Over the next 50 weeks you'll see:

The workouts.

The travel.

The business decisions.

The wins.

The setbacks.

The lessons.

The family moments.

The things that work.

The things that don't.

No filters.

No pretending.

No waiting for perfect conditions.

Because the truth is:

In 350 days, I'll be 50 anyway.

I can arrive stronger.

Or weaker.

More capable.

Or less capable.

More aligned.

Or less aligned.

The countdown has already started.

The only question is what I do with it.

Welcome to 50 Weeks to 50.

Welcome to Becoming Undeniable.

What would you do differently if you had 350 days left until a milestone birthday?

How Much Protein Do You Actually Need After 40? (And Why Most People Are Getting It Wrong)

How Much Protein Do You Actually Need After 40?

By Rafael Moret | Coach, 2,688 Transformation | 30 Years in the Fitness Industry

Disclosure: Some links in this article are affiliate links. If you purchase through them, I may receive a commission at no additional cost to you. I only recommend products we actually use or believe can solve a specific problem. A supplement is not a substitute for an appropriate diet, training, sleep, recovery, or medical care.

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Let me be direct with you.

Most people who tell me they eat “a lot of protein” have never measured what that actually means.

They may have eggs at breakfast, some chicken at lunch and meat at dinner. That sounds like a high-protein day. But when we look at portions and total it honestly, the number is often much lower than they assumed.

That does not mean everybody needs 200 grams of protein. It means your target should be based on your body, training, goal, appetite, health and real schedule—not on a slogan from social media.

After 30 years coaching beginners, busy professionals, women over 40 and 50, and WBFF competitors, I have learned that the first step is not prescribing a powder.

The first step is finding the gap.

Does Protein Really Become More Important After 40?

Forty is not a biological light switch. You do not wake up on your birthday unable to use protein.

However, age-related changes in muscle, activity, recovery and the response to resistance training can make preserving lean mass increasingly important. Researchers often describe a reduced muscle-building response to a given protein dose in older adults as anabolic resistance.

That does not mean more protein automatically fixes everything. Resistance training still provides the stimulus. Adequate energy, sleep, recovery and consistency still matter.

It means protein deserves more attention—not more hype.

So How Much Protein Do You Need?

There is no responsible universal answer.

The standard adult RDA of 0.8 grams per kilogram of bodyweight is a baseline intended to prevent inadequacy in most adults; it was not designed as an optimized bodybuilding, recomposition or athletic target.

Research and sports-nutrition guidance commonly place active adults in a higher range. The International Society of Sports Nutrition position stand describes approximately 1.4–2.0 grams per kilogram per day as sufficient for most exercising individuals. Reviews focused on older adults often discuss roughly 1.0–1.3 grams per kilogram per day, with context such as resistance training, energy restriction and health status affecting the recommendation.

In practical coaching terms, I usually begin with four questions:

• What are you currently eating?
• What is your goal—general health, fat loss, muscle gain or competition preparation?
• How frequently and intensely are you training?
• What amount can you consistently execute inside your real life?

For many active adults, a useful working range may land somewhere around 0.6–0.9 grams per pound of goal or appropriate reference bodyweight. That is a coaching starting point—not a medical prescription and not a contest to see who can consume the most.

People with kidney disease or other medical conditions affecting protein needs should work with their physician or qualified dietitian before substantially changing their intake.

The Best First Move: Measure Three Normal Days

Before buying anything, track three normal days.

Not your best days. Not the meals you eat when you know someone is watching. Track the actual Tuesday when work runs late, the Friday dinner out and the day you do not have time to prep.

Then calculate your average.

That tells us whether you have a protein problem, a meal-timing problem, a food-preparation problem or simply an awareness problem.

This is important because the solution may be:

• a larger portion of protein at an existing meal;
• adding Greek yogurt, eggs, lean meat, fish or cottage cheese;
• using a prepared-meal service when cooking is the obstacle;
• or adding a protein supplement when convenience or appetite is the obstacle.

The tool should match the problem.

Whole Food First—But Real Life Still Counts

Whole foods provide protein alongside other nutrients and should form the foundation of the plan.

But “whole food first” should not become “whole food only or you failed.”

I coach people with jobs, children, travel, restaurant meals, early mornings and unpredictable days. A plan that only works when somebody meal-preps perfectly every Sunday is not a complete system.

This is where prepared meals and protein powders can be useful. They are not superior to food. They are infrastructure for the hours when ideal food is not available.

That is also why we use services such as ICON Meals in the appropriate client situation. Convenience can support consistency when it is used deliberately.

Why Level-1 Is One of the Tools I Use

1st Phorm Level-1 is a whey-based protein powder that currently provides approximately 23–25 grams of protein per scoop, depending on the flavor. According to the manufacturer, it is formulated as a sustained-release protein for use throughout the day.

Here is what matters to me in practice:

• It makes the serving measurable. One scoop gives us a predictable amount of protein.
• It is convenient. It can close a gap when a client cannot reasonably prepare another meal.
• People generally enjoy using it. A product only helps when the person will consistently consume it.
• It fits different routines. It can be used as a shake or added to foods such as oats or yogurt when appropriate.

What I will not tell you is that Level-1 is magic, that everybody needs it or that a shake automatically replaces a balanced meal.

It is a protein supplement. It helps solve a specific problem: getting a convenient, measurable serving of protein when food alone is not practical.

When I Actually Use a Protein Shake

I do not believe you need to panic if you cannot drink a shake within 30 minutes of your last repetition.

Total daily protein, adequate food and consistent training matter more than treating the post-workout period like an emergency.

I use protein powder when it makes execution easier:

• between meals when the day becomes unpredictable;
• after training when I do not want a full meal yet;
• during travel;
• or late in the day when I review my intake and find a legitimate gap.

The shake is not the accomplishment. Hitting the appropriate target consistently is the accomplishment.

Protein Inside the Other 2,688 Hours

A 16-week transformation contains 2,688 hours.

Only a small portion of those hours are spent lifting weights. The result is also shaped by grocery decisions, workdays, sleep, restaurants, family responsibilities, travel and what you do when the original plan becomes inconvenient.

That is the philosophy behind 2,688—A 16-Week Body & Lifestyle Transformation.

We are not trying to force people to temporarily live like full-time bodybuilders. We are building an operating system that can produce a visible physical transformation inside an actual life.

You can see that approach unfolding in real time through Lais’ 2,688-hour WBFF transformation.

What to Do Next

1. Track three honest days of protein intake.
2. Calculate your average.
3. Choose an individualized target appropriate to your goal and health.
4. Improve existing meals before making the routine more complicated.
5. Use convenience tools only where a real gap exists.

If Level-1 makes sense for that gap, you can view it through my affiliate link:

View 1st Phorm Level-1

If the larger problem is that your nutrition, training and real life have never been built into one system, learn more about:

THE 2,688 TRANSFORMATION
112 days. 2,688 hours.
A visible physical transformation built around your actual life.
LIVE YOUR LIFE. BE FIT.

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Educational content only. Individual protein needs vary. Consult a qualified healthcare professional or registered dietitian when medical conditions, medications, pregnancy or other clinical considerations may affect your nutrition.

How Much Protein Do You Actually Need After 40? By Rafael Moret | Coach, 2,688 Transformation | 30 Years in the Fitness Industry Disclosure: Some links in this article are affiliate links. If you purchase through them, I may receive a commission at no additional cost to you. I only recommend products we actually use or believe can solve a specific problem. A supplement is not a substitute for an appropriate diet, training, sleep, recovery, or medical care. Let me be direct with you. Most people who tell me they eat “a lot of protein” have never measured what that actually means. They may have eggs at breakfast, some chicken at lunch and meat at dinner. That sounds like a high-protein day. But when we look at portions and total it honestly, the number is often much lower than they assumed. That does not mean everybody needs 200 grams of protein. It means your target should be based on your body, training, goal, appetite, health and real schedule —not on a slogan from social media. After 30 years coaching beginners, busy professionals, women over 40 and 50, and WBFF competitors, I have learned that the first step is not prescribing a powder. The first step is finding the gap. Does Protein Really Become More Important After 40? Forty is not a biological light switch. You do not wake up on your birthday unable to use protein. However, age-related changes in muscle, activity, recovery and the response to resistance training can make preserving lean mass increasingly important. Researchers often describe a reduced muscle-building response to a given protein dose in older adults as anabolic resistance . That does not mean more protein automatically fixes everything. Resistance training still provides the stimulus. Adequate energy, sleep, recovery and consistency still matter. It means protein deserves more attention—not more hype. So How Much Protein Do You Need? There is no responsible universal answer. The standard adult RDA of 0.8 grams per kilogram of bodyweight is a baseline intended to prevent inadequacy in most adults; it was not designed as an optimized bodybuilding, recomposition or athletic target. Research and sports-nutrition guidance commonly place active adults in a higher range. The International Society of Sports Nutrition position stand describes approximately 1.4–2.0 grams per kilogram per day as sufficient for most exercising individuals. Reviews focused on older adults often discuss roughly 1.0–1.3 grams per kilogram per day, with context such as resistance training, energy restriction and health status affecting the recommendation. In practical coaching terms, I usually begin with four questions: What are you currently eating? What is your goal—general health, fat loss, muscle gain or competition preparation? How frequently and intensely are you training? What amount can you consistently execute inside your real life? For many active adults, a useful working range may land somewhere around 0.6–0.9 grams per pound of goal or appropriate reference bodyweight . That is a coaching starting point—not a medical prescription and not a contest to see who can consume the most. People with kidney disease or other medical conditions affecting protein needs should work with their physician or qualified dietitian before substantially changing their intake. The Best First Move: Measure Three Normal Days Before buying anything, track three normal days. Not your best days. Not the meals you eat when you know someone is watching. Track the actual Tuesday when work runs late, the Friday dinner out and the day you do not have time to prep. Then calculate your average. That tells us whether you have a protein problem, a meal-timing problem, a food-preparation problem or simply an awareness problem. This is important because the solution may be: a larger portion of protein at an existing meal; adding Greek yogurt, eggs, lean meat, fish or cottage cheese; using a prepared-meal service when cooking is the obstacle; or adding a protein supplement when convenience or appetite is the obstacle. The tool should match the problem. Whole Food First—But Real Life Still Counts Whole foods provide protein alongside other nutrients and should form the foundation of the plan. But “whole food first” should not become “whole food only or you failed.” I coach people with jobs, children, travel, restaurant meals, early mornings and unpredictable days. A plan that only works when somebody meal-preps perfectly every Sunday is not a complete system. This is where prepared meals and protein powders can be useful. They are not superior to food. They are infrastructure for the hours when ideal food is not available. That is also why we use services such as ICON Meals in the appropriate client situation. Convenience can support consistency when it is used deliberately. Why Level-1 Is One of the Tools I Use 1st Phorm Level-1 is a whey-based protein powder that currently provides approximately 23–25 grams of protein per scoop, depending on the flavor. According to the manufacturer, it is formulated as a sustained-release protein for use throughout the day. Here is what matters to me in practice: It makes the serving measurable. One scoop gives us a predictable amount of protein. It is convenient. It can close a gap when a client cannot reasonably prepare another meal. People generally enjoy using it. A product only helps when the person will consistently consume it. It fits different routines. It can be used as a shake or added to foods such as oats or yogurt when appropriate. What I will not tell you is that Level-1 is magic, that everybody needs it or that a shake automatically replaces a balanced meal. It is a protein supplement. It helps solve a specific problem: getting a convenient, measurable serving of protein when food alone is not practical. When I Actually Use a Protein Shake I do not believe you need to panic if you cannot drink a shake within 30 minutes of your last repetition. Total daily protein, adequate food and consistent training matter more than treating the post-workout period like an emergency. I use protein powder when it makes execution easier: between meals when the day becomes unpredictable; after training when I do not want a full meal yet; during travel; or late in the day when I review my intake and find a legitimate gap. The shake is not the accomplishment. Hitting the appropriate target consistently is the accomplishment. Protein Inside the Other 2,688 Hours A 16-week transformation contains 2,688 hours. Only a small portion of those hours are spent lifting weights. The result is also shaped by grocery decisions, workdays, sleep, restaurants, family responsibilities, travel and what you do when the original plan becomes inconvenient. That is the philosophy behind 2,688—A 16-Week Body & Lifestyle Transformation . We are not trying to force people to temporarily live like full-time bodybuilders. We are building an operating system that can produce a visible physical transformation inside an actual life. You can see that approach unfolding in real time through Lais’ 2,688-hour WBFF transformation . What to Do Next Track three honest days of protein intake. Calculate your average. Choose an individualized target appropriate to your goal and health. Improve existing meals before making the routine more complicated. Use convenience tools only where a real gap exists. If Level-1 makes sense for that gap, you can view it through my affiliate link: View 1st Phorm Level-1 If the larger problem is that your nutrition, training and real life have never been built into one system, learn more about: THE 2,688 TRANSFORMATION 112 days. 2,688 hours. A visible physical transformation built around your actual life. LIVE YOUR LIFE. BE FIT. Educational content only. Individual protein needs vary. Consult a qualified healthcare professional or registered dietitian when medical conditions, medications, pregnancy or other clinical considerations may affect your nutrition.

This Happened to me for 11 hours straight

 

Hey Everyone Yesterday wasn't supposed to be content.   I woke up early and drove 3.5 hours to Miami for a meeting.   Had lunch. Had a Cuban coffee.   Around 1:30 PM, I got the hiccups.   No big deal, right?   Except they didn't stop. I drove 3.5 hours home. Still hiccups.   Got right back in the car and drove the kids to Jiu Jitsu. Still hiccups.   Drove to the gym. Still hiccups.   Went back to Jiu Jitsu to watch Bri train. Still hiccups.   Got home and spent the evening doing what any rational person would do when they've had hiccups for eight hours... I Googled. I YouTubed. I ChatGPT'd. I tried approximately 72 different ways to get rid of them.   Hold your breath. Drink water upside down. Sugar. Lemon. Knees to chest. Breathing exercises. Peanut butter. More water. Nothing.   I ate dinner. Didn't miss any meals. Drank over 120 ounces of water. Watched the Knicks game. They almost won.   The hiccups definitely did.   As a last resort, I drove to the store and bought antacid medication. That didn't work either.   Finally, around midnight, I went to bed.   And that's when I realized how bad they actually were. Every hiccup was shaking the entire bed.   Somewhere around 12:30 AM I finally fell asleep. I woke up twenty minutes later. The hiccups were gone.   I was so happy that I stayed awake for another hour just enjoying not having hiccups anymore.   I know. Not exactly a textbook recovery strategy.   But here's the thing...   This isn't one of those "grind no matter what" stories.   This isn't me telling you to push through everything.   I've already done that.   I taught bootcamps while my body was actively shutting down. I showed up while losing strength. I showed up in a wheelchair.   That's not the lesson.   The lesson is that life keeps happening.   Some days it's a world-changing event.   Some days it's a 12-hour battle with hiccups.   Some days it's a missed flight.   A bad workout.   An argument.   A business setback.   A great day.   A terrible day.   Most of transformation isn't found in the big moments. It's found in how you navigate all the little unexpected ones.   That's why I'm creating this new YouTube series. 50 Weeks to 50.   Not because I think I have everything figured out.   But because I want to document what actually happens between where you are and where you want to go. The workouts. The business. The family. The travel. The wins. The setbacks. The random 12-hour hiccup episodes nobody plans for.   You're not going to see a highlight reel.   You're going to see the process.   Because becoming undeniable isn't built on perfect days. It's built on showing up through all the imperfect ones.   Welcome to the journey.   Coach Rafael Mind. Body. Proof.                                                           -