I’ve been asked quite a few times about what I’ve been doing to lose weight so I figured I’d break it down!
Food: I utilize intermittent fasting with a goal of 1,800 calories between the hours of noon and 8pm, none before or after. And don’t drink your calories! Think of it like this, a can of Coke is 140 calories, a chicken breast is about 120. Which do you gain from? If focused on muscle building, aim for 125g of protein daily. I also avoid soy at all costs. Soy is not ideal when looking to gain muscle.
Water: I drink a minimum of 8 cups of water per day. On days I work out, I try to get closer to a gallon, cause ya know, sweat. I utilize smaller water bottles so I don’t get intimidated by a huge gallon jug, something small/large enough that I can still chug.
Workouts: My goal is always 3 days a week with a day of rest in between. I (try to) stack my workout with cardio, lifting, and cardio again. For cardio, it’s always high incline walking as it’s more sustainable than running. For weight lifting, I alternate between toning and muscle building weeks. For toning weeks, it’s 4 sets of 25 reps for every lift. For building weeks, I choose a weight that’s close to failure and do what I call “15 second reps”. That consists of a slow lift for 5 seconds, hold for 5 seconds, lower for 5 seconds, and that’s 1 rep. I aim for 5 to 8 reps per exercise.
Supplements: I take 2 multi-vitamins, 4 CLA’s, a thermo fat burner, water pill, and 4 test boosters daily. Sole reason for taking test boosters is to reduce cortisol. Reducing cortisol is the key to losing weight. You can do everything correct, but if the chemicals in your body aren’t in check, you will not reach your goals. I try to lean into the science of what my body is needing, more-so than just “trying” things. I also incorporate protein powder to hit my protein goals, creatine so I absorb more of that protein, and pre-workout for better workouts overall.
Discipline: Create routines that aid in your discipline! I find foods and workouts that I like and I stick to them. Limiting your calories is 100X harder when you’re eating boring food, bland food, or just food you don’t like. I try to be disciplined with small decisions as it then makes it easier to stay disciplined, or create discipline, in larger areas.
I’m not where I want to be, but I’m far from where I started, so if you have any questions, feel free to ask!
#BEEF
Beef Athletic Co. 