🌵In order to lose weight, you need to be in a caloric deficit. Start by finding your estimated daily caloric maintenance. Take your body weight & multiply by 14-16. For example, I weigh, 235lbs * 15 = 3525cal. If you have a slower metabolism, use the lower end, if you have a faster metabolism, use the higher end.
⚖️If you want to lose weight, use a 10-25%cal daily deficit, 10-20% daily surplus if you want to bulk. These are estimates & the deficits/surpluses may need to be higher or lower based on the individual.
🎯Cutting or bulking, it’s good to track your calories. People have a tendency to over/underestimate how much they actually eat. Tracking keeps you honest & makes you mindful of how much you’re consuming.
Protein is important for muscle growth. I like to eat 1g per 1lb of bodyweight. A high protein diet keeps you feeling full for longer, & your body burns more calories consuming protein than anything else. A diet this high in protein isn’t essential, but it does have benefits.
🐸Prioritize your strength training. Cardio is good for your cardiovascular health & burning additional calories, but it’s not optimal for gaining muscle. Whether you’re on cut or bulk, make sure you’re getting your strength training in 3-5x/week.
🐣Whether you’re bulking or cutting, I prefer a moderate, sustainable approach. Extreme approaches can have undesirable effects.
Drastically under-eat & your performance will suffer. Go overboard on a bulk & you’ll gain a lot of unwanted body fat. Be disciplined, consistent, & stay patient -- the scale will start tipping in your favor.
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