How to make a CALORIE DEFICIT to GET SHREDDED EASY | My full MEAL & WORKOUT SCHEDULE ๐Ÿ˜ฎโ€๐Ÿ’จ

Maintaining a CALORIE DEFICIT in an attempt to GET SHREDDED over a long period of time can be hard. Over the last few months Iโ€™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 thatโ€™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!๐Ÿ‹๐Ÿปโ€โ™‚๏ธ
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๐Ÿ“ฉ BUSINESS INQUIRIES & COLLABORATIONS:

๐Ÿ‹๐Ÿปโ€โ™‚๏ธ LINKS TO THE EXERCISE EQUIPMENT I USE:
BENCH/SQUAT/PULL-UP RACK โ€“
WORKOUT BENCH (similar to what i have) โ€“
OLYMPIC BARBELL โ€“
BARBELL CLIPS โ€“
OLYMPIC BARBELL PLATES (45LBS) โ€“
OLYMPIC BARBELL PLATES (25LBS) โ€“
HEX BAR โ€“
WEIGHT-ADJUSTABLE DUMBBELLS โ€“
HEAVIER DUMBBELLS (60-80LBS) โ€“
KETTLE BELL โ€“
CURL BAR โ€“
LIFTING BELT โ€“
ELLIPTICAL (similar to what i have) โ€“
RECUMBENT BIKE โ€“

0:00 โ€“ WHEN YOUโ€™RE TRYING TO LOSE WEIGHT
0:21 โ€“ THE BEST CALORIE DEFICIT RANGE
0:46 โ€“ PROTEIN + TRACKING MACROS
1:25 โ€“ HOW TO ESTIMATE A CALORIE DEFICIT
2:03 โ€“ START WITH FASTING
3:18 โ€“ MEAL ONE
4:22 โ€“ MEAL TWO
5:11 โ€“ TIME TO TRAIN
6:47 โ€“ MEAL THREE
7:41 โ€“ MEAL FOUR
8:32 โ€“ DAILY TOTALS + SCHEDULE OVERVIEW (full schedule to screenshot)
9:37 โ€“ FINAL THOUGHTS
10:44 โ€“ I NEED HELP๐Ÿ˜‚


If youโ€™re trying to lose weight and build muscle, itโ€™s essential to eat healthy foods and train hard. But thereโ€™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. Theyโ€™re able to use their energy stores as fuel. Thatโ€™s why itโ€™s crucial to make sure youโ€™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 youโ€™re looking to build muscle, youโ€™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. Itโ€™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 doesnโ€™t lead to a crash diet.

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