Welcome to the 3M Insider — your VIP pass to the gains underground.
Three times a week, we’re sliding into your inbox with quick hits of fitness gold, mindset hacks, and behind-the-scenes scoops from the 3M Coaching World. Every issue takes less than 3 minutes to read — because shredded waits for no one. Let’s go.

Client Wins: Transforming While Surrounded by Fast Food

Matt’s transformation proves that your environment doesn’t have to hold you back—even when you work at a pizza shop surrounded by tempting fast food every day.

Starting out, Matt struggled with quick, unhealthy meals and didn’t like the reflection he saw in the mirror.

Determined to change, Matt cut back on pizza and tried healthier options. But with conflicting advice online, he knew he needed clear guidance.

That’s when he connected with Ryan, who introduced him to tracking macros—no gimmicks, just real food and a plan that worked.

With 3M Team’s support, Matt followed a simple meal plan of chicken (later steak), rice, and veggies. He learned to adjust his intake, stay consistent, and fuel his body properly.

The results? Better energy, improved sleep, and a stronger mindset.

If Matt can do it surrounded by fast food, so can you. Commitment, the right guidance, and consistency make all the difference.

🎥 Check out Matt’s full transformation interview here 👇️
Matt’s Transformation Interview – 3M Coaching Portal

Most Asked Question: Can I Build Muscle While Losing Fat?

Short answer: Yes.
Longer answer: Yes — but only if you do it right.

This is called body recomposition — building lean muscle and dropping fat at the same time. It’s most effective if:

• You’re newer to strength training (your body responds quickly)

• You’re returning after a break (muscle memory helps)

• You’re locking in your nutrition, training, and recovery together

Here’s how to make it work:

• Lift heavy and consistently
  Muscle needs a reason to grow. Use challenging weights, proper form, and progressive overload.

• Eat enough protein
  Target 0.8–1g of protein per pound of bodyweight each day. No negotiation.

• Avoid crash diets
  A severe calorie deficit can burn muscle. Use a slight deficit to burn fat while fueling muscle growth.

Pro tip:
Track your strength gains, progress photos, and how your clothes fit — not just the scale. The number might not move much, but your body will.

The Secret Weapon: Sleep, Stress, and Shredding Fat

You can train hard.
You can hit your macros.
But if your sleep and stress are out of control — your results will stall.

Most men skip this part.
They think recovery is “just rest” — not realizing it’s where all the real progress happens.

Here’s the truth:

• Poor sleep blunts testosterone, increases cravings, and slows muscle growth.

• Chronic stress raises cortisol — your body’s “fat-storing” hormone.

• Together, they create the perfect storm for burnout and fat retention.

When you start prioritizing quality sleep and managing stress, your body responds faster:

• Fat loss feels easier.

• You stop spinning your wheels.

Recovery isn’t about being soft — it’s about being smart.
It’s the foundation that lets your hard work actually pay off.

Quick Check-In

📬 Got a tough work environment but still crushing your goals? Hit reply and share your story or photos — we love seeing how you overcome the odds and stay on track!

Let’s keep raising the standard —
— Ryan & the 3M Coaching Team