How I achieved this transformation in 90 days
Thread π
Thread π
First, let's establish that I had already been training very diligently for 4 years at the time of these photos last year (and about 9 years in total)
So while it looks like I put on a large amount of muscle mass between these...
This is simply not the case
So while it looks like I put on a large amount of muscle mass between these...
This is simply not the case
I lowered my body fat percentage, lost 18lbs, revealing what was underneath from the last 4+ years of training
What I am trying to say is..
Don't expect results like these in 90 days unless you have good muscle mass already from previous years of training.
Now, let's dive inπ
What I am trying to say is..
Don't expect results like these in 90 days unless you have good muscle mass already from previous years of training.
Now, let's dive inπ
1. Weight training
Some think lighter weight & more reps = best for fat loss/leaning out
NO
You want to continue lifting heavy as you lean down.
Try to maintain your bulk strength as you lose fat.
Lifting same weight at lower body weight = higher relative strength
Some think lighter weight & more reps = best for fat loss/leaning out
NO
You want to continue lifting heavy as you lean down.
Try to maintain your bulk strength as you lose fat.
Lifting same weight at lower body weight = higher relative strength
2. Caloric deficit
To lose fat, you need to be in a caloric deficit
Caloric deficit = burning more calories than you eat daily
Aim for 300-500 calorie deficit daily.
Anything more and you risk losing some muscle along with the body fat.
Big no-no
To lose fat, you need to be in a caloric deficit
Caloric deficit = burning more calories than you eat daily
Aim for 300-500 calorie deficit daily.
Anything more and you risk losing some muscle along with the body fat.
Big no-no
3. Huge protein prioritization
When leaning down, it's vital to eat 1 gram of protein per pound of body weight.
This will ensure you maintain your muscle as you lose fat.
I ate protein at every single meal.
Too little protein = muscle catabolism
When leaning down, it's vital to eat 1 gram of protein per pound of body weight.
This will ensure you maintain your muscle as you lose fat.
I ate protein at every single meal.
Too little protein = muscle catabolism
4. Progressive cardio
As I lowered my calories, my body and metabolism slowly adapted
Once your body adapts to lower calories, fat loss stalls (AKA plateau)
This is when I strategically add in cardio to help maintain the rate of fat loss even further
10 mins, then 20, 30...
As I lowered my calories, my body and metabolism slowly adapted
Once your body adapts to lower calories, fat loss stalls (AKA plateau)
This is when I strategically add in cardio to help maintain the rate of fat loss even further
10 mins, then 20, 30...
I hope this helps on your journey!
If you want to:
-Build muscle & lose body fat
-Maximize your potential
-Live a happier, more fulfilling life
Then follow
π@TheForeverFit
π@TheGreat_Life
If you want to:
-Build muscle & lose body fat
-Maximize your potential
-Live a happier, more fulfilling life
Then follow
π@TheForeverFit
π@TheGreat_Life
I'm looking for 3 ex-college athletes who want to reverse the effects their stressful career has had on them
If you
β Struggle with your weight
β Have little free time between work & family
β Need a laid out plan + accountability
Send me a DM & lets chat
If you
β Struggle with your weight
β Have little free time between work & family
β Need a laid out plan + accountability
Send me a DM & lets chat
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