@thomasmalucelli
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@thomasmalucelli Comment PLAN and I’ll send you a free weekly workout program + meal plan. LFG ⚡️💪🏽
Trending short videosRapid fire fitness tips screenshots
The edit1 shot · 9 text
Shots Text0:15
Performance
- Views
- 2.6M
- Likes
- 30.8K
- Comments
- 13.3K
- Engagement
- 1.7%
- Outlier
- 136.6×
- Length · 8 Jul 2026
- 0:15
Video #35986 · Carousel
Rapid fire fitness tips screenshotsfrom @thomasmalucelli
[01]
Overview
The creator, a fit 40-year-old man, appears on an exercise bike and promises to share 10 years of fitness knowledge in 10 seconds. The video then rapidly flashes through a series of screenshots from a notes app, detailing diet rules (do's and don'ts), a full weekly workout plan, tips for increasing testosterone, and lists of recommended supplements, protein sources, and fat sources.
[02]
Simple outline
- 1State aspirational identity
- 2Promise accelerated knowledge
- 3Rapidly flash dense information
- 4Force interaction through speed
[03]
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Classification
[05]
Hook analysis
What stops the scroll in the first 3 seconds
Title hook · 85%
I'm 40. My metabolic age is 29. Took me 10 years to learn this, I'll teach you in 10 seconds
Visual hook · 15%
A very fit, shirtless man with defined abs is shown on an exercise bike in a gym setting, presenting an aspirational physique and the result of the information he is about to share.
[06]
Hook template
Steal this for your own video
I'm . My is . Took me to learn this, I'll teach you in
- — I'm 52. My resting heart rate is 48. Took me 15 years to learn this, I'll teach you in 10 seconds.
- — I'm 45. My portfolio return is 22% annually. Took me 20 years to learn this, I'll teach you in 60 seconds.
- — I'm 38. My skin looks 25. Took me 12 years to learn this, I'll teach you in 30 seconds.
[07]
Hook and payoff
The promise the opener makes, and how the video pays it back
Hook
An aspirational claim paired with a promise to deliver a long-term-gained secret in a very short time, creating an irresistible value proposition.
Payoff
The 'Value Overload' Payoff. The viewer is left with the impression of having received a comprehensive guide, compelling them to re-engage with the content to capture the information, thus fulfilling the implicit call to action.
[08]
Narrative framework
The structural pattern this video runs on
Framework
The Value Blitz
To present a massive amount of structured, valuable information at an unreadably fast pace, creating a high perception of value and forcing user interaction (pausing/screenshotting) to consume it.
- 1
The Foundational Principles
Reveals the core rules or philosophy of the system, establishing a broad framework for the information that follows.
- 2
The Actionable Blueprint
Delivers a rapid-fire sequence of specific, structured plans or schedules, demonstrating the system's depth and practicality.
- 3
The Optimization Protocols
Presents supplementary or advanced information that enhances the core system, adding another layer of perceived value and expertise.
- 4
The Resource Catalog
Provides categorized lists of essential components or resources that support the entire system, grounding it in tangible elements.
Themes
Techniques
Trends
Post caption
Comment PLAN and I’ll send you a free weekly workout program + meal plan. LFG ⚡️💪🏽
Text overlays
title · beginning
I'm 40. My metabolic age is 29. Took me 10 years to learn this, I'll teach you in 10 seconds
informational · middle
The Agreements for a Healthy & Fit Body DON'TS • No refined sugar • No candy (unless you're using it pre-lift on purpose) • Limit alcohol as much as possible • No deep fried food • No sodas • No white bread (stick to sourdough) • If gluten/dairy doesn't work for you -> limit it DO'S • Always choose better alternatives • Start the day with 500 ml water • Last meal 2-3 hours before bed • Cook at home as much as possible • Meal prep or use leftovers for convenience. Preparation is key • Prioritise protein • Be Consistent • Stay Hydrated
informational · middle
Monday: Full Body Push 1. Barbell Back Squat - 4 x 8 2. Incline Dumbbell Press - 4 x 8 3. Single Arm Snatch - 3x 10 4. Dumbbell Shoulder Press - 3 x 10 5. Walking Lunges - 3 x 10/leg 6. Leg Extension - 3x 15 7. Lateral Raises - 3x 10 8. Leg Raises - 2x 15 9. Cable Crunch - 2x 15
informational · middle
Tuesday: Full Body Pull 1. Deadlift - 4 x 5 2. Leg Curl - 3 x 12 3. Weighted Pull-Ups - 4 x 8 (or assisted) 4. Seated Cable Row - 3 x 10 5. Face Pulls - 3 x 15 6. Smith Machine Calf Raises - 3x 12 7. Hip Thrust - 3 x 12 8. AB roll out - 3x 20 9. Plank - 2 x 1min
informational · middle
Wednesday - I.C.E. Intense Cardio Exercise Pick a cardio machine and complete the following sets: • 2 minute warm up • 4 minutes 7/10 effort • 1 minute 10/10 effort • 4 minutes 7/10 effort • 1 minute 10/10 effort • 4 minutes 7/10 effort • 1 minute 10/10 effort • 2 minutes 10/10 effort • Cool down
informational · middle
How to Increase Testosterone 1. Manage Stress (Meditate, have a mindful practice ) 2. Strenght Train 3 - 5 times x week 3. Prioritise quality sleep 4. Supplement with Ashwagandha 5. Daily Sunlight
informational · middle
Top 9 Supplements 1. Omega 3 Fish Oil 2. Creatine Monohydrate 3. Magnesium Glycinate 4. NMN 5. Phsyllium Husk 6. Vitamin D 7. Probiotics 8. Glycine 9. Liquid Oxygen
informational · middle
Top 10 Protein sources • Chicken Breast • Eggs and Egg Whites • Lean Beef • Wild Caught Fish (Salmon, Tuna, Cod) • Turkey • Greek Yogurt • Tofu • Cottage Cheese • Protein Powders (Whey, Casein, Plant-Based) • Prawns
informational · middle
Top 10 Fat sources • Avocado • Nuts (Almonds, Walnuts, Cashews) • Seeds (Chia Seeds, Flaxseeds, Sunflower Seeds) • Olive Oil • Fatty Fish (Salmon, Mackerel, Sardines) • Coconut Oil • Almond Butter (Natural, No Added Sugar) • Dark Chocolate (70%+ Cocoa) • Egg Yolks • Full-Fat Dairy (Cheese, Whole Milk, Cream)