Maintaining a CALORIE DEFICIT in an attempt to GET SHREDDED over a long period of time can be hard. Over the last few months I’ve been able to dial in my meal timing as well as when I do my strength training every day to be able to create a calorie deficit that’s EASY TO SUSTAIN while still being able to CRUSH MY WORKOUTS! Hope you get a ton out of this one! Get your new year fitness plan started now!🏋🏻♂️
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BENCH/SQUAT/PULL-UP RACK –
WORKOUT BENCH (similar to what i have) –
OLYMPIC BARBELL –
BARBELL CLIPS –
OLYMPIC BARBELL PLATES (45LBS) –
OLYMPIC BARBELL PLATES (25LBS) –
HEX BAR –
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RECUMBENT BIKE –
0:00 – WHEN YOU’RE TRYING TO LOSE WEIGHT
0:21 – THE BEST CALORIE DEFICIT RANGE
0:46 – PROTEIN + TRACKING MACROS
1:25 – HOW TO ESTIMATE A CALORIE DEFICIT
2:03 – START WITH FASTING
3:18 – MEAL ONE
4:22 – MEAL TWO
5:11 – TIME TO TRAIN
6:47 – MEAL THREE
7:41 – MEAL FOUR
8:32 – DAILY TOTALS + SCHEDULE OVERVIEW (full schedule to screenshot)
9:37 – FINAL THOUGHTS
10:44 – I NEED HELP😂
If you’re trying to lose weight and build muscle, it’s essential to eat healthy foods and train hard. But there’s more to the equation than just eating right. Your muscles need nutrients and stress to grow. And the best time to get these is after a workout. This is the anabolic window.
During this window, muscles are in their prime for growth. They’re able to use their energy stores as fuel. That’s why it’s crucial to make sure you’re taking in enough protein. Aim for 1.2 to 1.5 grams of protein per kilogram of body weight. Protein supplements can help you reach your daily target.
If you’re looking to build muscle, you’ll also need to lift heavier weights than you did before. Lifting heavy can stimulate your high-threshold muscle fibers, which are responsible for maximal strength production. You should aim for 3 sets of 8 reps for most lifts. Depending on your goals, you can reduce the number of total reps and/or total sets you do.
Another way to boost your muscle and strength gains is to do high-intensity training. These are intense sessions that will build muscle and burn fat. To maximize your results, try to do these exercises at least three times a week.
Calorie cycling is another way to help you achieve your goals. It’s a process of eating fewer calories during the week and more during the post-workout window. Refeeding is a way to increase calories, but it should be done in a way that doesn’t lead to a crash diet.
