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Case Study: How This Senior Executive Got Ripped at 44

Meet my client, Sergei. He is a ripped 44-year-old professional, and he’s the toughest son-of-a-gun that I know.

We could all stand to learn a little something from him.


He wasn’t completely out of shape when he first got started, about 18 months ago…

He had dabbled in the weight room in previous years, but never really took things seriously (unfortunately he didn’t quite get the results he was after).

Let’s just say that ~20 years of desk work and client lunches didn’t have him feeling ready to show up shirtless to a Halloween party.

How did Sergei go from Tubby to Tarzan in a year?

His approach was surprisingly simple, and almost too obvious.

He embraced the 3 most critical elements when it comes to getting jacked.


Sergei consistently trained to improve his strength and performance in the weight room for just 3 hours per week.

Scroll back up to look at that photo. See that chest? Those rounded shoulders?

His body didn’t just wake up one day and decide to give him those gifts out of nowhere. They were born of necessity. Those muscle are there to serve a purpose.

While focusing on improving his performance on a few compound (and isolation) exercises, Sergei completed a 200-pound bench press for 5 repetitions.

What do you think his chest, shoulders, and arms will look like when he bench presses 250 pounds for 5 reps?


When it comes to nutrition, this guy used the number 1 most researched and scientifically proven strategy to build rock-hard muscle and lose body fat.

A high-protein diet, containing mostly minimally-processed foods.

Okay, this was maybe a little overkill, slim on the veggies, but it was a special occasion…

Okay, this was maybe a little overkill, slim on the veggies, but it was a special occasion…

That’s right, nothing fancy.

Did he eat carbohydrates? Yes, every single day.

The carbs gave him the fuel to crush hard workouts and promoted recovery while he slept.

Tip: Sergei loves Mahi-mahi. Sergei bought a huge box of it at Costco, and had it most nights for dinner. Be like Sergei.


Often overlooked, but not by Sergei.

He knew what long-term success looked like to him, a strong body that looks like it was carved from marble.

Here’s the catch, he didn’t let his long-term vision distract him from completing the tasks that would eventually bring him to be successful.

So, he became a master of execution:

Action List

  • Train 3x/week.
  • Eat Mahi-mahi for dinner.
  • Get to bed before 10 pm.

He knew that in order to build muscle, and look the way he wanted, he had to get much stronger than he was – he just wasn’t sure how to do it.

Unfortunately, for a guy that juggles multi-million dollar contracts, there is no time to be studying exercise science textbooks, or using years and years of trial and error…

That’s when he hired a coach.

Together, we tracked his progress to ensure that our plan was working. We got him to trust the process, and commit to working out 3 times per week for over a year.

Everyone noticed.

Top Takeaways:

    1. Don’t like the way you look? Get a lot stronger.
    2. Make sure that what you’re doing is working by tracking your metrics.
    3. Find someone to help you. Coaching is second to nothing.
    4. Be consistent. Trust the process. Keep putting pennies in the bank.

“Any success I’ve achieved has come down to accountability. When I have an appointment to see you, it’s like another business appointment for me. The only difference is that this is for my health and longevity. I really could not do it without feeling like I am missing a very important, non-negotiable meeting. “ – Sergei

Hey! I'm Matteo Marra

Owner/Head Coach at Marra Strength. 

I believe “getting in shape” is really just a set of skills that can be learned and utilized to upgrade your life. 

Using this concept, i’ve helped hundreds of busy guys look and feel amazing shirtless by teaching them how to master the skills of dieting for fat loss and training for muscle growth.

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