Tips to create a consistent diet - Calculate BMR - Subtract 500-700 calories - Calculate 40% of the calories as protein - Calculate 40% of the calories as carbs - Calculate 20% as fats - Create a database of meals that add up to 1/4 of those totals - Eat 4 of those meals per day
I created the following meals that I knew when combined each day would put me in my caloric deficit No tracking required! 1. Chobani Greek Yogurt and Protein 2. Chicken Breast, Rice, Beans 3. Oats, Banana, Blueberries 3. Chicken Breast, Tacos, Veggies, Salsa
2. Eat High Protein Protein helps: • Boost metabolism (burn calories) • Reduce hunger (slower to digest) • Build muscle (muscle cells burn more calories) I ate slightly over 1gm of protein per pound of body weight (or slightly over when in a deficit and lifting weights)
Easy sources of protein: • Milk • Tofu • Tuna • Eggs • Peas • Corn • Beef • Lamb • Beans • Seeds • Lentils • Turkey • Quinoa • Salmon • Chicken • Almonds • Avocado • Chickpeas • Greek Yogurt • Cottage Cheese • Brussel Sprouts
3. Limit Most Caloric Dense Foods These foods contain a high volume of calories relative to their weight. When trying to get our formula balance correct this is not ideal for weight loss. When you take in more calories with less food you stay hungry and increase cravings!
Calorie Dense Foods to Limit: • Sugar • Lollies • Alcohol • Dessert • Chocolate • Soft Drink • Deep- Fried Foods
4. Lift Weights I learned to love weight lifting Lifting weights helps: • Boost metabolism • Burn calories • Build Muscle • Burn calories while you sleep TRUTH BOMB: Lifting Weights is better for fat loss than cardio Aim for 3 sessions per week at home or in the gym
5. Drink 4 Litres of Water per Day Not only does your body need water to function properly! Water helps: • Boost metabolism • Suppress appetite • Improve Energy • Increase Exercise Performance Aim for 3-4L per day: • Carry a drink bottle • Drink each meal • Set a goal
There you have it! The 5 simple steps I took to drop 50 pounds • Eat a Consistent Diet • Eat High Protein • Limit Calorie Dense Foods • Lift Weights • Drink 3-4L of Water All with no cardio and less than 2 hours per week! You can do it to! Start today!
Mark did it! He joined the V-Shape Fitness Program and changed his life! In just 3 months he: - Lost 25lbs - Added quality muscle - Develop a V-Shape Physique You can too! Book your free strategy call: calendly.com/mattvshapefitn…
PS. Are you tired of being out of shape? Want to build the body of your dreams and change your life? Grab my free V-Shape Shred Starter Program to learn the keys to building your dream V Shape Body and changing your life! karlf2fcoaching.kartra.com/page/1eR20
If you enjoyed this thread, follow me @V_ShapeFitness and retweet the first tweet I'm here to help you: • Shred Fat • Pile on Muscle • Change your life Have an awesome day! x.com/v_shapefitness…
If you enjoyed this thread, follow me @V_ShapeFitness and retweet the first tweet I'm here to help you: • Shred Fat • Pile on Muscle • Change your life Have an awesome day! x.com/v_shapefitness…