Generation Fit

Benji Tucker, Chris Lee
  • 5.0 (1)
  • FITNESS
  • UPDATED SEMIWEEKLY

Generation Fit is dedicated to providing a generation that de-values physical fitness with practical and science-based answers to all of its fitness, nutrition, and health concerns. Hosts Benji Tucker and Chris Lee break down the many myths of a fitness industry packed with charlatans, fraudulent supplements, and misinformation. Society has conditioned our minds into believing it’s acceptable to be physically weak and neglect our health but the repercussions of this are record levels of obesity, mental health disorders, and loss of ones sense of purpose. It is Benji and Chris’ goal to provide an entire generation with the antidote to this grave injustice and chaos that accompanies modernity. Join Generation Fit’s free Facebook group https://www.facebook.com/groups/fatlossrevolution and get masterfully coached by the duo at https://www.thegenerationfit.com/1-on-1-coaching/.

  1. FEB 12

    Podcast 43: Why Did My Metabolism Slow Down After 30 Working A High Performing Desk Job

    If you’re a busy professional wondering why you’re gaining belly fat after 30 despite eating the same and working just as hard, this video breaks down the real reason your metabolism didn’t slow down—your lifestyle did. Learn how corporate men, executives, and desk workers can lose fat, rebuild muscle, and regain energy without extreme diets or spending hours in the gym. This episode of the Generation Fit Podcast reveals the science-backed truth behind fat gain after 30, why your metabolism isn’t broken, and the exact systems high-performing men use to stay lean, confident, and disciplined while balancing career, family, and responsibility. Most men don’t lose their physique because they got lazy. They lose it because nobody showed them how to adapt to their new life. In this episode, you’ll learn: • Why your metabolism didn’t actually slow down after 30 • The hidden reason desk jobs accelerate fat gain • How corporate lifestyle quietly destroys your physique • Why you’re overeating without realizing it • The truth about calories, protein, and fat loss • How stress, sleep, and responsibility impact your body • Why consistency beats motivation every time • The exact systems high-performing men use to stay lean • How to integrate fitness into a busy professional life • The mindset shift required to take back control This is not about motivation. This is about ownership. If you’re a father, executive, entrepreneur, or corporate professional who refuses to settle for becoming weak, tired, and invisible — this is for you. Because the strongest men aren’t the ones with the most time. They’re the ones who take control despite having none. Subscribe for weekly episodes on fat loss, muscle building, discipline, and becoming the man your family looks up to. Follow me on Instagram: @coach_chrislee Comment “CASE STUDY” if you’re ready to rebuild your body, your discipline, and your identity. 00:00 – Welcome to Generation Fit Podcast 00:34 – Why most commercial gyms fail busy professionals 03:33 – The real reason men gain weight after 30 06:47 – Why your metabolism isn’t actually slowing down 09:26 – How desk jobs secretly cause fat gain 10:30 – The #1 mistake men make trying to get back in shape 12:05 – Why tracking your food changes everything 14:33 – How corporate lifestyle leads to overeating 17:07 – How easy it is to accidentally eat 3,500+ calories 21:10 – Why suburban life makes fat gain easier 24:00 – The hidden calories in social events, alcohol, and business dinners 29:05 – Why protein is critical for fat loss and muscle retention 32:36 – How alcohol destroys muscle growth and fat loss 34:07 – The brutal truth about metabolism, responsibility, and fat gain 39:01 – The hard truth men need to hear about excuses and ownership

    41 min

  2. JAN 29

    Podcast 42: Nutrition to Lose Fat And Build Muscle as a 9-5 Desk Working Man

    If you are a desk working man who feels stuck in the skinny fat cycle, overwhelmed by nutrition advice, and tired of starting over every Monday, this episode is going to simplify everything.In this conversation, we break down how busy professionals can finally take control of their nutrition without living in the kitchen, giving up their social life, or obsessing over every bite. You will learn how to structure your calories, prioritize protein, and build a system that actually fits a demanding career.This is not about perfection. It is about precision. When you understand the rules that govern fat loss and muscle definition, you stop guessing and start executing.If your goal is to build a lean, powerful, superhero level physique while still dominating your career, this episode will show you exactly where to focus your energy.Most men fail because they overcomplicate nutrition. The men who win build repeatable systems that remove friction from their day. That is exactly what we are teaching you here.When you are ready to stop spinning your wheels and finally build a body that matches the standard you hold yourself to in every other area of life, head to Instagram and DM me the words Case Study. I will personally reach out to see if you are a fit for our program. Instagramhttps://www.instagram.com/coach_chris_lee/ Subscribe for weekly episodes designed for high performing men who refuse to settle for average. Timestamps 00:00 Welcome to the Generation Fit Podcast 00:18 Nutrition for the 9 to 5 Lifestyle 00:56 Calories Still Dictate Your Results 01:42 Why Protein Is Non Negotiable 02:06 The Truth About Meal Timing 03:19 The Power of Having Food Ready 04:35 Emotional Eating When You Work From Home 06:07 Easy High Protein Breakfast Ideas 07:48 Simple Lunch Strategies That Keep You Full 12:55 Quick Dinner Setups for Busy Professionals 17:05 Batch Cooking Without Living in Meal Prep 21:39 High Protein Targets for Skinny Fat Men 24:02 On the Go Breakfast for Corporate Schedules 26:52 Navigating Corporate Lunch Without Sabotaging Results 29:06 How to Budget Calories for Pizza and Social Events

    47 min

  3. JAN 23

    Podcast 41: How to Go From Skinny Fat to Superhero As A Desk Working Man

    If you are a corporate desk worker who feels stuck in that skinny fat body, this episode is for you. Skinny fat is that frustrating spot where you have belly fat and love handles, but you also feel under-muscled, so you do not look lean, athletic, or defined. You look in the mirror and you genuinely do not know what to fix first. Do I cut fat first or do I build muscle first? In this podcast, me and my coaches break down the simplest and most efficient way to go from skinny fat to a superhero physique without living in the gym, without overcomplicated programs, and without doing five to six workouts a week that you cannot sustain. We talk about how to actually approach body recomposition, when it makes sense to lose fat first, when it makes sense to build muscle first, and why most men fail even when the plan is “scientifically correct.” The truth is, if you cannot stick to the plan consistently, the plan does not matter. I also explain a simple way to tell if you realistically have around 20 pounds to lose. If you are standing up and you still have one to two inches of fat spilling over your waistband, that is usually a sign you have fat to clean up before you will look the way you want. Then we get into training, because most desk-working men are still trying to run old push pull legs splits or bro splits like it’s the golden standard. It is not. If you are busy, stressed, commuting, working long hours, or you are a dad, you need a plan that fits your lifestyle so you can actually execute it. That is why we focus on full body training that is flexible, efficient, and built around compound lifts that hit every major movement pattern. You can build an insane physique with two full body workouts per week when the programming is smart and consistent. If you want help losing 20 plus pounds, building muscle definition, and finally getting out of the skinny fat loop without sacrificing your career or your family life, subscribe. New episodes weekly. Timestamps 00:00:00 Intro and who we help 00:01:00 The chicken nugget story and why macros are not the full picture 00:02:05 Processed foods and why some foods make you feel like trash 00:07:00 Walking lifestyle versus Midwest driving lifestyle 00:09:10 Minnesota cold and why environment changes your habits 00:11:00 Drinking culture and how your environment shapes behavior 00:17:00 Getting back into hobbies and enjoying life again 00:18:00 Ninja Gaiden difficulty and self-imposed challenge 00:26:00 Skinny fat definition and why it feels confusing 00:27:00 The 3 ways to approach skinny fat 00:28:05 Build muscle first argument and the metabolism factor 00:30:00 You have to build before you take away 00:31:00 Why psychology beats physiology for most men 00:32:05 The 20 pounds to lose waistband test 00:44:00 Why two full body days beats push pull legs for busy guys

    1h 4m

  4. JAN 13

    Podcast 40: Setting The Standard For Yourself and Your Family

    Most men don’t fail because they’re lazy. They fail because the standard they live by is too low. In this episode of the Generation Fit Podcast, Coach Chris and Coach Brett break down what it actually means to set the standard as a man — for your health, your family, your career, and your future. This isn’t a fitness podcast. This is a leadership conversation. We talk about why confidence is built through follow-through, not motivation. How your habits quietly shape your kids long before you ever try to teach them. Why most men gain weight, lose energy, and disappear after marriage or kids. And why waiting until “life slows down” is a losing strategy. We also get into environment, culture, modern comfort, alcohol norms, parenting mistakes, and why being “normal” today leads to being unhealthy, broke, and frustrated later. If you’re a man with a desk job over 30, a father or future father, or someone who knows you’re capable of more, this episode will hit. Listen through. Share this with a man who needs to hear it. Follow on Instagram: @coach_chris_lee 00:00 – Setting the standard as a man 01:12 – How environment shapes habits more than motivation 03:39 – Why life changes after kids and men stop prioritizing themselves 05:11 – The hypocrisy of ignoring sleep and recovery 06:29 – Why elite athletes progress faster than everyone else 07:54 – Discipline vs comfort and what kids actually learn 09:01 – Alcohol culture and why Sundays matter 10:25 – How your surroundings dictate your behavior 12:00 – Perspective from family sacrifice and modern comfort 14:24 – Social media, current events, and selective outrage 19:44 – The real definition of confidence 21:18 – Leadership at home: your family follows your habits 26:21 – Parenting mistakes that create long-term damage 33:59 – Why waiting until later makes everything harder 40:19 – Why the bar is historically low and how to stand out

    50 min

  5. 12/31/2025

    Podcast 39: Lose Fat, Build Muscle Tone As a Desk Working Man in 2026

    If you’re a desk-working man who wants to get into the best shape of your life in 2026 without extreme diets, living in the gym, or starting over every January, this episode will change how you think about fitness. In this New Year’s edition of the Generation Fit Podcast, Coach Chris and Coach Brett break down what actually works for busy professionals who sit all day, travel for work, have families, and don’t have time for fitness nonsense. We cover the exact fundamentals that help men lose fat, build visible muscle, and stay consistent year-round, even with a demanding career and real life responsibilities. Inside this episode, you’ll learn: Why waiting until Monday or January 1st is already setting you backThe simplest nutrition change that leads to rapid fat loss for most menWhy training more days per week often produces worse resultsHow two workouts per week can outperform five when done correctlyThe real role protein plays in fat loss, muscle, energy, and agingHow to eat for results while traveling, working long hours, or attending eventsWhy most men fail by overcomplicating fitness instead of simplifying itHow your health habits impact your future family and kids more than you thinkWhy coaching and accountability outperform DIY plans and AI programsThe exact mindset shift needed to make 2026 your strongest year yet This episode is for men who are tired of false promises, influencer programs, and restarting every year. If you want a simple, efficient, long-term approach to fitness that fits a real life, start here. Subscribe for weekly episodes breaking down training, nutrition, mindset, and consistency for desk-working men who want results that last. Timestamps00:00 – Welcome to the Generation Fit Podcast 00:19 – How to get into the best shape of your life for 2026 01:38 – Why starting now beats waiting for Monday or January 03:10 – The gap between wanting results and knowing what to do 04:18 – The fastest lifestyle change for fat loss: liquid calories 05:19 – Diet soda, coffee calories, and common nutrition mistakes 07:12 – How cutting soda alone can lead to rapid weight loss 10:00 – Why training five or six days per week backfires 11:01 – The two-day training rule for note-working men 12:01 – How gradual consistency beats motivation every time 14:47 – Why fitness results take longer than most people expect 15:32 – The GPS analogy for coaching, structure, and success 16:42 – Why hiring a coach accelerates results in every area of life 18:37 – The cost of ignoring health while chasing career success 21:38 – Why most men don’t change until a breaking point 24:41 – Protein explained: fat loss, muscle, energy, and aging 26:08 – How much protein men actually need (and why most miss it) 27:22 – Eating high-protein while traveling and at airports 30:02 – Compound lifts vs wasted time in the gym 33:56 – Fitness, fatherhood, and setting the example for your kids 39:58 – The Generation Fit mission and changing the next generation 41:19 – Why doing

    49 min

  6. 12/31/2025

    Podcast 38: Staying On Track During the Holidays

    If you’re a desk-working man who wants to stay lean, strong, and disciplined without ruining the holidays, this episode will change how you approach fitness forever. In this episode of the Generation Fit Podcast, Coach Chris and Coach Brett break down exactly how to stay on track during the holiday season—without extreme dieting, guilt, or “starting over” in January. We cover: How to enjoy holiday food without gaining fat Why the “New Year, New Me” mindset keeps men stuck The maintenance-first strategy that actually works How to structure your entire year so results finally stick Why fitness isn’t about abs—it’s about becoming the role model your family needs This is not fitness hype. This is real-world coaching for men with careers, families, and responsibility. If you’re preparing for marriage, fatherhood, or simply want to regain your edge—this episode is for you. 👇 What You’ll Learn How to eat cookies, drink alcohol, and still stay lean Why one holiday meal can’t “ruin your progress” The exact yearly fat-loss map we use with clients How to stop the cycle of falling off and starting over The mindset shift that separates successful men from frustrated ones Desk-working men 30+ Men planning to become fathers or husbands Professionals who want fitness to fit real life Anyone tired of extreme diets and burnout cycles 👍 If this helped you, like, subscribe, and share it with a friend who needs to hear this. TimeStamps 00:00 – Why most men fall off during the holidays 01:00 – The “Big 3” holiday problems: alcohol, food, social events 02:00 – Why giving yourself a “December pass” backfires 03:10 – The dangerous all-or-nothing mindset 04:30 – Maintenance > dieting during the holidays 05:45 – Protein-first eating to stay in control 07:00 – Why one holiday meal can’t make you fat 08:20 – The math behind holiday weight gain (and why it fades fast) 09:40 – How many “off weeks” actually matter in a year 11:00 – Why family time matters more than food guilt 13:10 – Real holiday meals from different cultures 15:00 – Steak, protein choices, and smarter indulgences 18:20 – Why now is the best time to start (not January) 23:00 – The yearly fat-loss and maintenance roadmap 30:30 – Becoming the role model your family needs

    34 min

  7. 12/15/2025

    Podcast 37: What Happened To Your Metabolism After 30 Being A Desk Worker

    Does your metabolism actually slow down after 30 or is that just a myth In this episode of the Generation Fit Podcast, Coach Chris and Coach Brett break down what really happens to your metabolism as you move from your 20s into your 30s and 40s especially if you work a desk job. If you are a Desk Working Men Over 30 who used to stay lean without trying but now feels softer, more tired, and frustrated that fat loss feels harder than it used to, this episode will change how you look at training, movement, and nutrition forever. We explain why your metabolism is not broken, why aging is not the real problem, and how lifestyle changes like sitting all day, lower step counts, and convenience food quietly drive weight gain over time. You will learn: Why metabolism barely declines with age How losing daily movement explains most fat gain after 30 Why building muscle is the fastest way to increase calorie burn How lifting weights improves metabolism without more cardio Why cardio alone can actually slow fat loss long term Simple movement strategies for desk working men How to lose fat without extreme dieting or living in the gym Subscribe for more episodes on fat loss, metabolism, performance, and sustainable fitness strategies for Desk Working Men Over 30. Timestamps: 00:00 Introduction and why men think their metabolism is slowing down 01:25 The biggest myth about metabolism after 30 02:10 Why lack of movement is the real cause of fat gain 03:36 How your lifestyle changes from your 20s to your 30s 04:35 Step count comparison college life versus desk jobs 06:17 How losing steps equals hundreds of calories per day 07:24 Why metabolism only drops a few percent per decade 07:54 How building muscle rebuilds your metabolism 08:52 Why training only two days per week still works 10:47 Why most men do not want fitness to run their life 11:19 Easy ways to add movement into a busy workday 12:44 Jump rope versus walking for calorie burn efficiency 15:24 Swimming compared to walking and jump rope 18:56 Why moving more lets you eat more food 20:44 Muscle as passive calorie burn and ROI for fat loss 30:06 Casual training talk arms versus legs focus 31:20 Funny gym stories and extreme leg proportions 33:10 Clothes fitting better and tailoring after fat loss 34:28 Bodybuilders in suits and pop culture comparisons 38:16 Streaming platforms, Netflix acquisitions, and superhero talk

    57 min

  8. 11/25/2025

    Podcast 36: How to Navigate Thanksgiving Nutritionally

    In this episode of the Generation Fit Podcast, Coach Chris and Coach Brett break down the real reason corporate men like David lose control during Thanksgiving — and how to finally navigate the holiday without derailing progress, binge-eating out of stress, or waking up the next day feeling disgusted with yourself. We dig into: • The exact Thanksgiving Week Strategy we use with clients • How to prep calories Mon–Wed so you don’t spiral on Thursday • Why your relationship with food matters more than the food itself • The three “Thanksgiving Archetypes”: the Side Guy, the Dessert Guy, and the Alcohol Guy • How to enjoy the holiday and still show up like the man you want to be • Why corporate men fall into “all or nothing” eating, and how to break the cycle • Peer pressure, family dynamics, and how to draw boundaries without being “that guy” • How Chris overcame binge-eating and purging during holidays, and the mindset shift that saved him • Why maintenance—not weight loss—is the real goal this week • Why protein pre-loading is the cheat code for events, parties, and corporate dinners • A raw look at identity, discipline, and how the world really sees you when you’re trying to change If you’re a busy career-driven man who wants to lose fat, get strong, and stop letting food, alcohol, and social events control you — this episode will hit home. Subscribe for more episodes like this, and share with someone who needs this today. Timestamps 00:00 – Setting the scene: Why Thanksgiving derails most corporate men 00:43 – The weekly calorie prepping strategy (Mon–Wed depletion) 01:52 – Why fasting before Thanksgiving works (and common mistakes) 03:01 – Breaking down plates: protein first, sides second 04:00 – “Thanksgiving isn’t about food — it’s about people” 04:51 – Chris talks about past binge-eating and purging patterns 06:12 – The truth about mashed potatoes (and calorie traps) 07:49 – The 3 Archetypes of Thanksgiving eaters 10:34 – Chris explains his dessert-first strategy and how to manage sweets 14:00 – Alcohol vs sides vs dessert: the 3-way seesaw 15:22 – The danger of arriving to the event starving 17:06 – Why the week’s goal should be maintenance, not weight loss 18:05 – How clients change their value system around food 24:11 – Learning boundaries & peer pressure at family gatherings 25:20 – “You’re the standard. Draw the line. Don’t get peer-pressured.”

    1h 2m
See All (43)

About

Generation Fit is dedicated to providing a generation that de-values physical fitness with practical and science-based answers to all of its fitness, nutrition, and health concerns. Hosts Benji Tucker and Chris Lee break down the many myths of a fitness industry packed with charlatans, fraudulent supplements, and misinformation. Society has conditioned our minds into believing it’s acceptable to be physically weak and neglect our health but the repercussions of this are record levels of obesity, mental health disorders, and loss of ones sense of purpose. It is Benji and Chris’ goal to provide an entire generation with the antidote to this grave injustice and chaos that accompanies modernity. Join Generation Fit’s free Facebook group https://www.facebook.com/groups/fatlossrevolution and get masterfully coached by the duo at https://www.thegenerationfit.com/1-on-1-coaching/.

Information

  • Creator
    Benji Tucker, Chris Lee
  • Years Active
    2022 - 2026
  • Episodes
    43
  • Rating
    Explicit
  • Copyright
    © Copyright 2026 Benji Tucker, Chris Lee
  • Show Website
    Generation Fit