The Definitive Guide for Fat Loss or Muscle Gain
Are you sick of nutritional programs or diets that do not fit your lifestyle? If you have struggled to see fat loss results in the past, I know exactly how you feel. I’ve spent years yo-yo dieting and getting absolutely nowhere.
The solution? You haven’t had a proven nutritional method that aligns with your goals.
At Mack Performance, I’m all about teaching you every single thing you’ll need to know to create the diet of your dreams while fitting your current lifestyle!
Do I have your attention now? 🙃
As a coach, I’ve seen it all. I’ve seen individuals randomly pick a set of macros, or blindly choosing a diet or magnetize workout hoping it will transform them into their dream physique
The result? Regaining that same weight over once the diet is done.
However, to finally lose that stubborn weight and end the vicious cycle of yo-yo dieting to finally becoming the leanest, strongest, and most confident version of yourself requires you to have a plan.
Random workouts and diets only create random, short-term results and when it comes to your health and fitness, do you want to rely on chance?
You need to have a realistic game plan that will both prepare you for achieving both your physique related goals and long term diet success.
In this blog, I’ll be teaching you all the scientifically proven macro strategies I use with my online clients and how to apply them for your best body ever (no matter your goal).
Let’s get started:
Energy Balance 101: How to Lose/Gain Weight
When it comes to losing, gaining, or maintaining your weight, the first thing we need to take into consideration is their calories aka energy.
To Lose weight - When you burn more energy (calories) than you consume, you lose weight. This is called a negative energy balance or a calorie deficit.
To gain weight - when you take in more energy (calories than you burn. This is called energy balance or a calorie surplus.
To maintain weight - When you’re taking in the same amount of calories as your burning, you’re maintaining your weight. This is technically energy balance or your maintenance calories.
So, if you want to lose or gain weight, you simply manipulate energy by:
Changing calories in aka increasing/decreasing the calories you eat
Changing calories out aka increasing/decreasing the calories you burn
This is just a 10,000-foot view of energy balance. To make this more concrete, let’s deep dive into the factors that impact calories in and calories out
How to Manipulate Calories in:
---> Adjust food intake: Here, your only option is to increase or decrease the number of calories you’re eating
That’s it?? Damn. Ok then.
How to Manipulate Calories out:
---> Physical Activity Level (PAL)
Lifting weights, cardio, etc. Contrary to popular belief, exercise doesn’t burn that many calories. For example, could burn 600 calories by running for an hour, then eat a Big Mac to completely derail your hard-earned progress. I see a lot of people doing this after their Fitbit tells them they burn “800 calories”.
This is why trying to “burn it off” is sooo unsustainable and satisfying. Also, this is why having a smart nutrition protocol my online clients follow is so important.
---> Non-Exercise Activity Thermogenesis (N.E.A.T)
This is all the calories you burn outside the gym in your everyday life. N.E.A.T is the most controllable variable of calories out.
Adding in some additional daily movement adds up to hundreds of extra calories burned over the week. This is why my online clients with fat loss goals will also have a step count goal.
---> Thermic Effect of Food (TEF)
These are the calories burned during digestion. It takes energy to turn the food you consume into energy.
---> Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body burns to stay alive. Generally speaking, the heavier you are, the higher your BMR is.
Now, the sum of these four components of calories out is what we call our metabolism.
PAL + NEAT + TEF + BMR = Metabolism
—-> Click here to learn how to maximize your metabolism for optimal progress.
So, how does this relate to the energy balance we discussed earlier? Well, this will actually form the nutritional principles for manipulating weight
Nutritional Principles for Manipulating Weight
Principle #1 Calories In > Calories Out = Weight Gain
Principle #2 Calories In = Calories Out = Weight maintenance
Principle #3 Calories In < Calories Out = Weight Loss
So, if we are regulating energy balance, you don’t have to be married to any way of eating (i.e. only doing keto, paleo, etc.)
This is why ALL diets work. South Beach. Paleo. Keto. They all operate by having you in a caloric deficit. However, it’s the macro composition of your diet that will impact your results, yet the key principle you’ll need to adhere to is controlling your calories.
Understanding this allows us to customize and tailor your nutrition to what’s truly best fits your lifestyle, goals, and making long term progress.
You need to focus on MORE than just calories
From what we just covered, you understand you could just eat whatever fits into your calorie goal and lose and gain weight as desired.
However, while calorie intake is the key factor for weight loss or weight gain, it’s more complexed than that.
The truth is, the composition of your calories (the macronutrients and micronutrients within your food) plays a critical role in:
---> The number of calories you burn during digestion
---> The % of muscle vs fat you gain when weight increases
---> How well you’re able to perform in your training
---> How much fullness you get per calorie
And soo much more!!
While calories are the overruling principle, to truly achieve the physique you want in your training, we’ll need to dig deeper.
—-> Click here to learn the Universal truth of Good Nutrition
Macronutrients 101:
By focusing on macros (instead of just calories), this allows you to optimize your food intake to match your body composition goals
All the foods you eat are made up of some combination of the following macronutrients (aka macros)
---> Protein - 1 gram of protein contains ~ 4 calories
---> Fats - 1 gram of fat contains ~ 9 calories
---> Carbs - 1 gram of carbs contains ~4 calories
---> Alcohol - 1 gram of ethanol (aka alcohol) contains ~ 7 calories
So calories are essentially just a way to divide your calories consumed into these different categories. Tracking macros still involves controlling calories; we’re just getting more specific with the types of calories you’re eating to ensure your body is properly fueled.
Protein
In order to build a great physique (the real reason why you’re reading this blog), you’ll need to fuel your body with sufficient protein. At Mack Performance, protein is the staple in our nutrition plan and the reason is simple.
No matter how hard you train, you won’t be able to build muscle without adequate protein.
Protein is what helps us rebuild muscle tissues and keep our body systems (muscles, nervous system, and immunity) running optimally. Protein allows us to train hard again, and aids in recovery to build more muscle. Protein is the only macronutrient that contains nitrogen, which is a required element to build muscle. No matter how much carbs you're eating, without adequate protein, your body won’t have the necessary raw material it needs to build muscle.
In addition to building muscle, your body needs adequate amounts of protein to maintain muscle mass as you diet.
Your body needs protein and when it comes to changing your body composition, your body needs protein, and here are the big reasons why:
Protein is the most satiating macronutrient
Protein keeps you full longer than carbs and fats. When it comes to dieting, the two hardest things are dealing with cravings and hunger. When you have more protein within your diet, this will equal less hunger (to an extend)
Protein has a huge thermic effect (TEF) of all the macros.
It takes energy to turn the food you consume into energy. When you eat more protein, you’re actually increasing the calories outside of the energy balance equation, since your burning more calories via. TEF.
Protein: 20-30% of calories consumed are burned via TEF
Carbs: 5-10% of calories consumed are burned via TEF
Fats: 0-3% of the calories consumed are burned via TEF.
Protein is extremely hard to store as body fat.
Here's the proof. This 2015 study took 48 randomized, resistance-trained men and women and hard them either:
Consume a minimum of 1.36g/lb of protein daily
Maintain current dietary habits for eight weeks while undergoing a standardized resistance training program designed to increase lean body mass.
“ Compared to the control group, the high protein group consumed significantly more calories (+490 calories) and protein (3.4 vs 2.3 g/kg) From primarily whey protein shakes, leading to a diet that was 39%, 27% fat, and 34% carbohydrates. Both groups significantly increased FFM (muscle mass) and significantly reduced FM (Body fat) compared to baseline, but the reduction in FM (Body fat) was significantly greater in the high protein group compared to the control group (-1.6 vs. -0.3kg). According, body weight gain was also significantly less in the high protein group compared to the control group.”
The high protein group ate ~490 calories more than the lower protein group and lost more fat.
One of the most impactful things you can nutritionally to improve your body composition is increasing your daily protein intake to 1-1.15 grams per pound of body weight.
—-> Click here to learn how you can nail your protein every damn day.
Fats:
Fats and protein are the essential macros, meaning your body literally cannot survive without them. Without adequate amounts of protein and fats, you’ll experience adverse health consequences if you under eat either for too long.
So why are fats so important?
Fat is crucial for hormonal health, which is the biggest and most recognized reason to consume an adequate amount of fat. This is one of the reasons why this is an essential nutrient - you literally cannot live without it.
Fat is a primer for the nervous system and the axon, the literal building blocks for your nerves. The axon is responsible for transmitting the electrical signals from the brain throughout the body to initiate all functions. The axon is made up of 80% lipids (fats).
Fats are our body's secondary energy source. When we look at low-intensity activities (i.e walking, cooking, etc.) fat is our fuel source. It’s not great for explosive energy, but it’s great for daily energy needs.
Considering the above points, it’s recommended to keep your fat intake above 0.3/lb of body weight daily.
Carbohydrates:
Of all the macronutrients, carbohydrates are consistently misunderstood and are labeled “bad” or “evil”. At Mack Performance, most of my online clients make carbs a priority in their diet. My online clients focus on making “smart carb” choices by prioritizing slower-digesting, higher fiber, and nutrient-rich. If you’re focused on creating your best body, you’ll need to do the same.
Carbs should be a part of everyone’s diet as they allow us to thrive. Each macronutrient has benefits and duties within our bodies, which allows us to live life at a much higher level.
The truth is, carbohydrates play an important role within the body, including being your body’s preferred energy source. In addition, here are some specific examples of how carbohydrates play a major role in our health and well-being:
Performance
Carbs are the body’s primary fuel source when it comes to higher intensity activities (I.e. strength and HIIT training), so your muscles can optimally perform at their best.
Recovery
Although protein is the number one source for this, carbs help replenish muscle glycogen for future performance and actually can help rebuild muscle tissue when protein is not available.
Hormonal Health
An inadequate amount of carbs will negatively impact hormones, such as leptin, ghrelin, the thyroids, and even adrenals glands all of which assist in metabolism, energy production, and fatigue management.
In terms of exercise, carbohydrates’ influence on performance is the number one thing that will lead to improving your body composition and increasing strength. If you are not training hard, then you’ll truly have a body you’ll be proud of. It’s intense training that will stimulate muscle growth to a meaningful degree.
Alcohol
Finally, we have alcohol. Your body essential views alcohol as a poison. Your body’s number one priority is getting alcohol out of your system ASAP.
To be more efficient at this, your body actually shuts down other metabolic processes to clear the system faster, such as:
---> Your body’s ability to burn fat
---> Hormone production
---> Muscle tissue repair
And more. When you drink, your progress (i.e losing body fat, building lean muscle) stops until your body clears the alcohol.
With that being said, fat loss still comes down to creating a caloric deficit so you can still drink and lose body fat. Drinking only causes you to gain body fat if it’s pushing from being in a caloric deficit into maintenance or calorie surplus. For my online clients, we work together to create a sustainable nutritional plan involving working some alcohol into our macros.
—-> Click here to learn more on how to drink while still losing weight
Setting your Macros
The first step in achieving the body you want is setting the proper macros.
Regardless if you want to:
Get leaner
Maintain your current body composition
Build muscle while stay lean
You have to have your macros set up properly to achieve the results you want.
Step 1: Find your Maintenance Calories
The first thing we need to do is determine your maintenance calorie intake (aka the number of calories you maintain your current body composition at).
Here are your options
Multiply your body weight by 13-17 (13 would be a sedentary office worker. 17 is an extremely active construction worker
Start tracking everything you eat in MyFitnessPal for seven days while taking your weight the first thing in the morning. (this is by far the most accurate method).
Regardless of which method you used, you should now have your baseline maintenance calorie intake
Step 2: Determine Target Rate of Loss
Within a fat loss phase, we’ll typically be decreasing or increasing your macros based on your rate of loss. While this is very individual, here are some general guidelines:
Comfortable Rate of Fat Loss
—-> aiming for <0.5% of body weight per week, or approximately 1 pound per week
We want to get lean, see muscle definition, feel good in our own skins, and maintain our current physiques. We are willing to do some tracking via total calorie intake or portion control, yet we don’t want to jump into the deep end of tracking.
Reasonable Rate of Fat Loss
—-> aiming for 0.5-1% of body weight per week, or approximately 1-2 pounds per week.
This requires more discipline and being a bit more serious about your nutrition. This can still be flexible, but don’t expect to get shredded without a little more structure, restriction, & discipline.
Extreme Rates of Fat Loss
—-> 1.0-1.5% of body weight per week, approximately 2 pounds per week
Your training and nutrition are completely dialed in. You are hyper-focused as this requires a very serious & focused level of planning, rigidness, & discipline. You know exactly what you are eating, consistently hitting your macro grams and being as close to 100 percent consistent throughout the week.
Rate of change for body recomposition
Body recomposition is building lean muscle and losing fat at the same time.
Aim for 0.25-0.5% of body weight per week. This is a slower process than just pursuing fat loss, yet totally achievable.
Rate of gain in a building phase
---> aim to gain 0.25-0.5% of body weight per week
Building muscle is a very slow process and you just don’t need to eat that many calories over your maintenance intake to build muscle. We also know that you can build muscle without eating in a huge calorie surplus, but eating a bit above your maintenance intake creates an environment that’s more optimal for building lean muscle.
Unlike body recomposition scenarios, we’re actively pushing you to slowly gain weight. We know that you’re not losing fat. So, if you are not gaining weight throughout the building phase, you’re simply not building muscle.
Getting heavier at any given body fat percentage over time is a must to actually continue to progress your physique over time (extremely true for both men and women).
Even when you’re super lean, being heavier than last time tell us you’ve built more muscle.
Step 3: Set Calorie Goal
Now you have established your starting calorie goal, it depends on your body composition goal.
---> If your the extremely rare person who wants to stay the exact same, just chill at your estimated maintenance.
---> For fat loss, now that we know your desired rate of loss from step 2, let’s translate that into calories.
Science has repeatedly shown that to lose 1 lb of body fat per week, you’ll need to eat 3500 calories below your maintenance intake over the course of a week.
So, you’ll simply use these numbers to determine how many calories below maintenance you should be eating.
Example:
James, a 200lb man, has a maintenance intake of 2,680 calories per day.
His goal is to lose 1 pound per week. So we know that he needs to eat 3,500 calories less than his maintenance across the week or 500 calories less per day (3,500/7=500 calories)
2,680 - 500 = 2,280 calories per day
James’ fat loss intake is 2,380 calories per day.
Generally speaking, creating a caloric deficit of ~3,500 calories per week will lead to ~1 pound of fat loss. So eating 500 calories before your maintenance calorie intake every day for 7 days should lead to about a pound of fat loss
Keep in mind that this is just a baseline as you’ll likely have to adjust in the near future. Unfortunately, fat loss doesn’t happen linearly in this intake :(
For building Muscle
There is a lot of variability in how individuals respond to overfeeding (eating in a calorie surplus). Some people dramatically increase NEAT without realizing it and thus seem to be very resistant to weight gain. On the other hand, others can gain very quickly.
In a building muscle scenario, we’ll begin by simply multiplying maintenance intake x 1.1-1.15 to build muscle while staying relatively lean.
From here, adjust macros up or down based on the rate of gain you see.
Example:
James, a 200lb man, has a maintenance intake of 2,680 calories per day.
His goal is to build muscle so he multiplies his maintenance intake by 1.1.
2,680 x 1.1 = 2,280 calories per day
James’ building intake is 3,080 calories per day.
Step 4: Macro Goals
Protein Intake: Set protein intake between 1-1.5 grams per pound of body weight
Regardless, if your goal is fat loss or muscle gain, protein intake should generally stay in this range.
When you’re losing fat, having adequate protein increases the odds that you’ll build muscle. Plus, it keeps you full and has the highest TEF of all the macros
When you’re in the building phase, you’re still going to need adequate protein to make optimal gains and perform at your best.
Example:
200lb James needs 200 grams of protein
200 x 1 = 200
We know that protein contains 4 calories per gram, so 200 x 4 = 800 calories
800 of James’ 2,280 calories per day will come from protein.
James will be eating 800 calories from protein daily.
Fat Intake: set fat intake at 0.3-0.4 grams per pounds of bodyweight
For example: Back to James, weighing in at 200lbs
200 x 0.3 = 60
James will be eating 60 grams of fat daily.
We know that fat contains 9 calories per gram, so 60 x 9 = 540 calories.
James will be eating 540 calories from fats daily
Mack Tip: You can take fats even higher than 0.3 or 0.4g per pound of body weight. However, this means you’ll have less room for carbs which yields many more benefits for your training and building the body composition you want.
For most online clients, their fat intake will fall somewhere between 0.3-0.4g per pound of bodyweight.
Carb Intake: Remaining Calories
Now that we have determined our protein and fat intakes, you’ll simply fill your remaining calories with carbs
Example:
James has a goal intake of 2280 calories per day.
Subtract the 800 calories from protein
2,280 - 800 = 1,480 calories
Subtract the 540 calories from your fats
1,480 - 540 = 940 calories
James has 940 calories remaining to fill with carbs.
To determine how many grams of carbs to eat, divide by 4 (remember, carbs contain 4 calories per gram)
940 / 4 = 235 grams of carbs
To summarize, James will be eating 235 grams of carbs, 200 grams of protein, and 60 grams of fat per day.
In most fat loss scenarios, individuals prefer to keep fats closer to the lower end of the spectrum So a slightly lower fat intake allows for more performance-boosting carbs.
For a building phase, I’ve found that a higher carb approach while keeping in the 0.3-0.5lb range suits most of our client’s goals, yet this is also highly individualized.
How to Measure Progress and Adjust your Macros
Now that you have your macros set, if your body isn’t changing, we know an adjustment is needed. But, if your macros are all over the place, it’s impossible to know how many calories you’ll need to decrease your intake to resume progress.
If you’re consistently several hundred calories off-target, we don’t have an accurate baseline to adjust from. This applies to under-eating calories as well as overeating. This is why it’s crucial to be at or near your macro goal daily.
There is absolutely no diet adjustment that will make up for a lack of compliance.
As your coach, I’ll never expect perfection. My core coaching philosophy is finding what’s consistent for you, then slightly nudging them to become better. As a general guideline, my online clients’ macro ranges of +/- 100 calories, 20g protein, 20g carbs, and 10g fats.
On a similar note, we need to ensure that you’re tracking food in your food log accurately as this is essential for both making progress and creating a solid nutritional foundation for the rest of your life.
When my online client’s progress stalls, the first thing we do is ensure they’re tracking actually Usually, this is the issue and their progress resumes.
In a fat loss setting, we want you to be WELL FUELED and eating as many calories as possible while moving towards your end result.
That’s right, that’s not a typo, and I will repeat it.
I want you to EAT as many calories and food as possible while moving towards your end result.
In order to achieve this, we need to have a system in place to ensure your making progress.
To ensure you’re making progress, you’ll need to measure how your body is changing. This gives you the grounds to make adjustments. Too many people get stuck in “diet purgatory” as they always feel like they’re dieting, but aren’t tracking progress and making the necessary adjustments.
Here’s what I track with my online clients to ensure they are making progress
---> Scale weight:
Let me get this out of the way, yes the scale is a terrible tool to accurately measure your progress. Your scale weight will fluctuate wildly, due to things like water retention, stress, digestive issues, how much food you eat, and when you eat your food.
It’s for those reasons I don’t want you to place too much stock into your scale weight. What matters is how your body weight changes from a longer-term perspective (i.e. week to week, month to month. Don’t get caught up in the weekly weight chances as it’s just data points for us to ensure it matches up with your target rate of loss.
---> Progress Photos:
While the scale provides a definitive number, bodyweight alone is a poor measure of progress. In addition, the day to day changes in your body are so minuscule, you won’t notice them. This is why progress photos are so important - they allow you to look at the bigger picture of your fat loss over the course of months, instead of just yesterday vs today.
With your training program, you’ll add mean muscle and lose body fat. Your progress photos will provide clear visible evidence that you’re making progress towards changing your body.
---> Body Measurements:
Regardless if you are building muscle or losing body fat, you’ll be using the scale weight and body measurements to help gauge muscle growth and fat loss across your body.
Often, we can infer that if your measurements are decreasing (i.e. your waist) you’re probably seeing fat loss. Conversely, if your measurements are going up (i.e. biceps) then your experience muscle growth.
---> Biofeedback:
This is another part of inline coaching that is always very individualized to your goals and needs. With biofeedback, we’ll be assessing and tracking how your stress, motivation, mood, and cravings are doing.
Tracking biofeedback allows us to take into account everything that could be impacting your results - not just nutrition and training. This is an essential aspect of why my online clients get such great results. We are taking your whole life into account.
As your coach, we will be using these four metrics along with your training performance and overall enjoyment into account in creating the best training program for you.
Making Intelligent Adjustments For Fat loss
As we discussed earlier, we know to lose fat calories must be less than calories out aka you need to eat fewer calories than you burn in a day. Before making any dietary adjustments, you first need to determine if your progress has actually stalled.
So if you are sure that fat loss has stalled and it’s not due to mismanaging calories in (or decreasing movement), here’s how we’d adjust your nutrition and training. Basically, we have three options
Decrease calories in
Increase calories out
A combination of both
Of course, we need to get a bit deeper into each of these.
Option #1: Decreasing Calories in.
If you're not making progress, normally a 5-10% reduction in weekly calories will be enough to get fat loss resuming again in a fat loss phase.
---> If progress has just dipped slightly (i.e. you’re still losing, but slower than 0.5% of body weight per week), your adjustments will likely be closer to a 5% decreased.
---> If progress has stalled hard (no weight or measure changes in 2+ weeks), we’ll go towards a 7.5-10% decrease. This is super aggressive and I’ll rarely go with this approach.
Overall, this reduction in calories can come from carbs, fats, or a combination of both.
We’ll pull from fats if….. You’re still above the fat threshold (0.3g/lb) and are chasing as much muscle gain as possible.
We’ll pull from carbs if….. You’re at the fat threshold or just prefer a higher fat diet.
We’ll pull from carbs and fats if….. Your food choices are the most important factor in sticking to your diet.
This will allow you to keep the same foods in your diet (just in smaller portions), instead of having to drastically cut back on carb heavy or fattier foods.
Option #2: Increase Calories Out
Your second option is simply moving more (i.e. additional cardio or increase daily step count goals). This is generally much less practical than controlling calories. It’s usually easier and takes less effort to decrease calorie intake by 200 calories (you just eat less) than it does to increase calories burned by 200 calories (which equates to an extra 30-45 minutes of movement per day.)
So, your options here are:
—-> Increase daily step count goals:
This is my first preference when we need to increase calories out. We would generally start by increasing your step count goal closer to the realistic limit you can hit (~10K steps for most.)
---> Increasing cardio work:
This is my second preference to start here when increasing calories via movement. Aerobic work is easier and actually helps aid in your recovery. An example would be incline walking for 20 minutes.
---> Increase training volume:
we’ll strategically add more sets of compound movements to your training session or add in another training day. This strategy usually works best for those newer to proper training and have only been following a smart training program 2-3 days a week.
However, this becomes a problem the more you increase volume as the more recover your body needs to repair itself, so this is why I preferred to focus on adding more lower intensity movement through the week.
Option #3: A combination of both:
This is pretty self-explanatory. If you would rather increase movement a bit (i.e. add in 1 aerobic session)and decrease calories by a smaller amount (i.e 100 calories) instead of a large decrease or increase in either, that’s perfectly fine as well.
Tracking progress during a building phase:
Truth be told, the same tracking principles of measuring fat loss (i.e. progress photos, body measurements, etc.) will apply if you’re focusing on building muscle. During the muscle-building p[hase, we are looking for:
---> 0.25-0.5% of body weight gained per week
However, realize that many people will often see bodyweight jump up 1-3 pounds in a week, then stall for another few weeks before another jump. Again, we want to look for averages across 2-4 weeks. We’re slower at making adjustments during a building phase than a fat loss phase since building muscle is a slower process.
---> Strength increases in the 3-12 rep ranges
Gaining strength isn’t an absolute must to build muscle, yet getting stronger within this rep range is one of the most likely indicates that you are also building muscle.
---> Training performance and recovery is high
Since you cannot build muscle without training hard and adequate recovery, eating enough to properly fuel your body is essential.
---> Progress photos and body measurements increasing:
Clients will still be taking progress photos and body measurements bi-weekly and monthly to see the changes occurring on their body. Just know that building muscle is a slower process than losing body fat so we won’t see as large changes in either.
Adjusting Macros in a building muscle:
If you’re not seeing increases in weight or strength in the gym, then it’s time to increase calories.
---> Increase Total caloric intake by 5% via carbs.
Continue this weekly until you’re gaining in the recommended range.
However, if you’re surpassing the recommended rate of gain for 2+ weeks, you’re likely adding unwanted excess fat.
---> Decrease total calories by 5% via carbs.
Repeat this weekly until your rate of gain falls back into the recommended range.
BOOM! And that’s how you set your macros for any goal!
As for your next step, I highly recommend you check out How to Make 2021 your Best Year: Periodizing an entire year of nutrition and training. This is an all-inclusive guide to creating a synergistic training and nutritional strategy to propel you towards achieving your best physique ever by the end of 2021.
Finally, I want you to know…..
All the knowledge you absorbed within this article doesn’t equal change.
If you’re fed up with how COVID fucked up your year, invest in a coach.
If you’ve read LITERALLY DOZENS of guides like this in the past and still haven’t made the change nor the confidence you want, invert in a coach.
If you’re overwhelmed by the content in this article, invest in a coach.
If you cannot be consistent with the strategies within this article, invest in a coach.
If you are ready for a change, I’m here to coach you.