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Weight Loss Isclaimer Iif You Wish To Follow Any Part Of This Please Consult Your Doctor
The truth is simple: you can train the same way year-round and completely transform my body just by dialing in your nutrition. If you want real fat loss results, this is the blueprint:
1. Create a Caloric Deficit with Precision
Use a science-backed TDEE calculator (Total Daily Energy Expenditure) to determine your baseline. Then, reduce intake by ~500 calories per day to lose 1 pound per week—slow, sustainable, and effective. Track your intake, weigh yourself weekly, and adjust.
2. Prioritize Whole Foods
Focus on nutrient-dense, minimally processed meals. This isn’t about dieting—it’s about eating like someone who values performance, recovery, and long-term health.
3. Dial in Your Macros
There’s no one-size-fits-all macro split, but a balanced approach works for most: aim for roughly 33% of your daily calories from each macro—protein, fats, and carbs. This supports energy, muscle retention, and satiety. Adjust based on how you feel and perform.
4. Lean Toward the Mediterranean Diet
It’s not a fad—it’s sustainable, heart-healthy, and rooted in whole grains, quality fats, lean proteins, and colorful produce. It keeps inflammation low and energy stable.
5. Use Carb Timing Strategically
Carbs aren’t the enemy—they’re fuel. We recommend consuming the majority of your carbs pre-workout to power performance and immediately post-workout to aid recovery. The rest of the day, focus on protein, fiber, and hydration.
Nutrition is where fat loss happens.
Full episode is live now.
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