4 easy steps to stay lean 12 months out of the year

4 easy steps on how I’m able to stay lean 12 months out of the year.

So, the first step is understanding your maintenance calories. You need to fundamentally understand how many calories you’re burning daily.

Once you understand this number or have a rough idea you can plan for a calorie deficit.

You can use the Katch McArdle equation or Harris Benedict equation to calculate your basic metabolic rate or BMR.

You then use that number to calculate your TDEE or total daily energy expenditure which is your maintenance calories.

If you do not know how to do this, I created a free guide that will show you step by step how to do this. Here’s the link to access the guide.

The second step is you want to prioritize quality single ingredient foods and get rid of any ultra processed food. Rule of thumb, you want to basically avoid anything that comes in a box.

And, have at least 30 – 40 grams of protein with each meal. This is key as protein is by far the most important macro nutrient that you can consume. 

The third is prioritizing progressive overload training and really focusing on those compound movements like bench press, squats, lunges, dips, pull ups, shoulder press etc.

The more muscle you have and build, the easier it’ll be to get rid of fat and maintain a good lean physique.

The fourth step, and this is crucial, you want to limit your alcohol consumption. Drinking alcohol on the weekends will make the fat loss process much more difficult.

It is a toxin that you’re ingesting and once you drink alcohol then it completely puts the fat loss process on hold.

So, to recap, the 4 steps are

1) Calculate your maintenance calories by figuring out your TDEE

2) Prioritize quality single ingredients and eat 30 – 40 grams of protein with each meal

3) Lift weights at least 3 – 4x per week. Aim to increase the weight steadily over the course of a couple of months and prioritize compound lifts

4) Lastly avoid alcohol as it will make the process much more difficult

 I’m looking to help 2 high performers before the start of 2025.

• Drop 15 to 75 LBS of fat

• Gain 10 to 15 LBS of muscle

• Sky rocket their energy and confidence

In just 3 hours per week without a restrictive diet! Want in? Then schedule your free discovery call today!