The Ultimate Guide To Fat Loss
You're about to discover how to lose over 20lbs in the next 3 months and start the new year off with a bang.
Keep reading for every tip, strategy, and tactic you'll ever need to transform your body fast...
You're about to discover how to lose over 20lbs in the next 3 months and start the new year off with a bang.
Keep reading for every tip, strategy, and tactic you'll ever need to transform your body fast...
The following formula is the EXACT strategy I used from day 1 to go from having a twig arms and a gut…
…to being leaner, stronger, and 30lbs lighter in only 8 months.
And knowing what I know now, I could do it in less than half the time.
Let’s get right into it:
…to being leaner, stronger, and 30lbs lighter in only 8 months.
And knowing what I know now, I could do it in less than half the time.
Let’s get right into it:
Step 1: The Fat Shredding Formula
Here it is:
BMR x Activity Level Factor - 500 = Your new daily calorie goal
But wait!
There's an easier way...
You can use the free MyFitnessPal app to do this formula for you based on your current stats in about 4 minutes.
Then...
Here it is:
BMR x Activity Level Factor - 500 = Your new daily calorie goal
But wait!
There's an easier way...
You can use the free MyFitnessPal app to do this formula for you based on your current stats in about 4 minutes.
Then...
The next step is to set your protein to *at least* 120g and fat to *at least* 60g.
The rest goes to carbs, whatever that may be.
The cool part is this:
It doesn't matter if you do a bodybuilding diet, keto, carnivore, vegan, or anything else...
The formula works.
Now...
The rest goes to carbs, whatever that may be.
The cool part is this:
It doesn't matter if you do a bodybuilding diet, keto, carnivore, vegan, or anything else...
The formula works.
Now...
It’s time to eat some highly filling and nutrient dense foods:
-90/10 beef
-Bison steaks
-Boneless skinless chicken thighs
-Eggs
-Greek yogurt
-Tempeh
-Blueberries
-Avocados
-Onions
-Garlic
-Sauerkraut
-Potatoes
-Oats
-Rice
This is the foundation of an easy diet
From there:
-90/10 beef
-Bison steaks
-Boneless skinless chicken thighs
-Eggs
-Greek yogurt
-Tempeh
-Blueberries
-Avocados
-Onions
-Garlic
-Sauerkraut
-Potatoes
-Oats
-Rice
This is the foundation of an easy diet
From there:
Plan out meals you actually enjoy.
Don’t be afraid to use spices, sauces, and other add-ons that actually taste good.
Nothing worse than a boring diet…
But also track *everything* in MyFitnessPal, because those add-ons can add up fast.
Here’s an important diet hack:
Don’t be afraid to use spices, sauces, and other add-ons that actually taste good.
Nothing worse than a boring diet…
But also track *everything* in MyFitnessPal, because those add-ons can add up fast.
Here’s an important diet hack:
STOP DRINKING ANYTHING WITH CALORIES
Pardon my rude delivery, but if you’re serious about getting in amazing shape…
…then the only things you should be drinking are:
-Water
-Black coffee
-Plain tea
-Sparkling water
-Zero calorie drinks
Save those calories for food
Also…
Pardon my rude delivery, but if you’re serious about getting in amazing shape…
…then the only things you should be drinking are:
-Water
-Black coffee
-Plain tea
-Sparkling water
-Zero calorie drinks
Save those calories for food
Also…
I’m not against drinking alcohol, but did you know a properly measured *single* shot of bourbon is 100 calories?
“A few drinks” will add up so fast you can easily ruin your diet, especially with the usual takeout food that follows…
Speaking of takeout food…
“A few drinks” will add up so fast you can easily ruin your diet, especially with the usual takeout food that follows…
Speaking of takeout food…
I’m also not against going to restaurants on a diet, as long as you plan ahead, check the nutrition info, and fit it into your daily calorie goal.
This may cause some setbacks since the nutrition info isn’t always accurate, so keep this in mind.
Now on to the next step:
This may cause some setbacks since the nutrition info isn’t always accurate, so keep this in mind.
Now on to the next step:
Step 2: The Fat Loss Accelerator
This comes in 3 parts:
-Weight training
-Cardio
-Recovery
Let’s break it down:
This comes in 3 parts:
-Weight training
-Cardio
-Recovery
Let’s break it down:
For weight training, most people aim to do too much and either have a hard time sticking to it in their busy schedule or simply burn themselves out.
Instead, steal this proven, 3 day per week program:
Instead, steal this proven, 3 day per week program:
Push Day
Bench Press 3x8-12
Hammer OHP 3x8-12
Pec Deck 2x8-12
Pushdowns 2x8-12
Lateral Raises 2x8-12
Pull Day
Seated Rows 3x8-12
Lat Pulldowns 3x8-12
Dumbbell Curls 2x8-12
Hammer Curls 2x8-12
Facepulls 2x8-12
Leg Day
Squats 3x6-8
Deadlifts 1x6-8
Leg Extensions 2x8-12
Bench Press 3x8-12
Hammer OHP 3x8-12
Pec Deck 2x8-12
Pushdowns 2x8-12
Lateral Raises 2x8-12
Pull Day
Seated Rows 3x8-12
Lat Pulldowns 3x8-12
Dumbbell Curls 2x8-12
Hammer Curls 2x8-12
Facepulls 2x8-12
Leg Day
Squats 3x6-8
Deadlifts 1x6-8
Leg Extensions 2x8-12
Aim to hit the top of the rep range for all working sets on each exercise.
Then increase the weight by the smallest amount possible next week.
Keep adding reps and weight over time.
This is how you make progress fast.
Combine this with:
Then increase the weight by the smallest amount possible next week.
Keep adding reps and weight over time.
This is how you make progress fast.
Combine this with:
The two best ways to do cardio.
-10k steps per day or…
-5k+ steps and 3 cardio sessions of 200 calories each
Tracking calorie burn on cardio machines isn’t accurate, but it’s consistent if you use the same machine every time.
Pick one and run with it, then…
-10k steps per day or…
-5k+ steps and 3 cardio sessions of 200 calories each
Tracking calorie burn on cardio machines isn’t accurate, but it’s consistent if you use the same machine every time.
Pick one and run with it, then…
Don’t underestimate the importance of recovery.
-Sleep 6-7 hours a night
-Drink 2-4 liters of water per day
-Be okay with rest days
-Get a hobby if you haven’t yet
-Work toward your life mission
-Massage, chiro, etc
Your future self will thank you for it
And finally…
-Sleep 6-7 hours a night
-Drink 2-4 liters of water per day
-Be okay with rest days
-Get a hobby if you haven’t yet
-Work toward your life mission
-Massage, chiro, etc
Your future self will thank you for it
And finally…
Keep going, especially when you don’t feel like it.
After working with many people over the years and doing multiple diets myself…
I’ve found it’s mentally tough to stick to a diet at the 3 week and 8 week points.
Break through these and you’ll be golden.
After working with many people over the years and doing multiple diets myself…
I’ve found it’s mentally tough to stick to a diet at the 3 week and 8 week points.
Break through these and you’ll be golden.
90 days both feels like forever and no time at all.
You’ll feel like you’re making no progress for a while, then all of a sudden…
You’ll start seeing muscles you never knew you had.
The secret?
Just
Keep
Going
You got this.
Talk soon,
-Gabe
You’ll feel like you’re making no progress for a while, then all of a sudden…
You’ll start seeing muscles you never knew you had.
The secret?
Just
Keep
Going
You got this.
Talk soon,
-Gabe
P.S. If you're a busy professional who's SICK of being unhappy with their body
I'll coach you for the next 90 days and guarantee you lose 20-40 pounds
DM me "LETS GO” if you're serious and willing to invest in your results.
You’ll make an unbelievable transformation guaranteed
I'll coach you for the next 90 days and guarantee you lose 20-40 pounds
DM me "LETS GO” if you're serious and willing to invest in your results.
You’ll make an unbelievable transformation guaranteed
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