Find out how much macronutrients (carbs, fats, and protein) you need in a day to maintain your energy expenditure (how much energy you need in a day). You can get that number by clicking here. It’ll take you to a macronutrient calculator.
Instructions: On the “Daily Calories” box, click the button beside it to find out you calories. Once you get the calorie number, take off 300 from that number and that’ll be your calorie requirement for getting lean. Once you get that calorie number, go back to the macronutrient calculator and now you’ll know how much protein, carbs and fats you need for the day.
Then move on to Step 2.
Get a calorie tracker app on your phone. If you have Apple, MyFitnessPal is good. If you have Android, MyMacros+ is my favorite! Track your macronutrients every day and it’ll give you an idea as to where you are in terms of how much fat you’re gaining or losing based on whether you eat more than your macros for the day or eat less. If you follow the number you got on Step 1, your body will have no choice but to lose bodyfat!
If you want more specific details on how to do this, check out this book.
Your body is designed to move. The word “exercise” means ‘to move’. If you don’t exercise, your body will atrophy. Also, muscle requires more calories to maintain than fat. In other words, the more lean muscle you have, the more fat you burn. The more thermogenic your body is. (Women, your body won’t get nearly as muscular as men since you produce around 50-70 ng/dL, while men produce from 200-1,000 ng/dL, so don’t worry about looking manly).
For more information about how to train and a blueprint on training, check out this book.
Supplements are AMAZING and most people don’t realize it because there’s so much bullshit out there. I’ll list out the supplements I take, and categorize them by “budget”.
Time your meals to consider the following:
BOOM! That’s it. I hope you liked that. If you have any questions for me, contact me in my social medias!
Type and press Enter to search