My training didn't get me these results, my diet did.

Read this thread to learn in 5 minutes how I dropped 34 lbs of fat 👇 https://t.co/ck7EhFaMEw

Let me caveat this up front by saying that I have trained for years to build muscle.

I have the same amount of muscle in both pictures, I just lost the fat covering it. 

The only thing you need for fat loss is a calorie deficit.

The easiest way to do this is through diet.

You need to take in less energy than you expend and you need to remain consistent until you've lost the desired amount of fat.

Everyone has different energy requirements. Get an idea of yours here and see how much you should be eating.

https://t.co/0lqfQk9zmy

It's important to remember that maco calculators just give you an estimate.

Start eating the suggested macros by tracking foods (accurately with digital scales as much as possible) and watch what happens...

You shouldn't target losing more than 1% of your weight per week.

Keep an eye on your weight, take several readings per week and compare the average of each week.

If you're losing more than 1%/week, eat more. If losing less than 0.5% per week eat less (or move more).

Don't just focus on calories. Make sure you hit your macros too - especially protein.

You must keep your protein intake up, and ideally split it across the day into 4 roughly equal servings.

This will help you to keep muscle as you lose fat.

You can eat whatever you want that fits your macros BUT there are some caveats:

1. There is more to nutrition than macros and calories. Micronutrients matter too if you care about your health & performance.

2. Some foods are a lot more filling than others for the same calories. Eat lots of these!

3. Some foods fill you a lot less than others for the same calories. Eat these less often (treat & highly processed foods).

4. Improving your body compisition will improve your health, but you need a nuritious diet for optimal health.

You can still eat chocolate cake or ice cream if you want and it fits in your numbers for the day.

BUT 80-90% of the time you need to be eating nutritious whole foods.

Be sensible. Keep to a maximum of 20% highly processed & treat foods.

Don't drink 10 scoops of whey protein per day then fill the rest of your calories with junk.

Micros don't DIRECTLY impact body composition, but indirectly they will....

If your diet is always full of crap, your training and recovery are going to suffer, your sleep is going to suffer, your immune system won't be strong and your body won't be able to effectively carry out the processes the build/retain muscle etc.

Burning more calories will help too, but don't try to drive fat loss with your workouts.

Your workouts should be short and intense - just enough stimulus to maintain muscle.

You need to avoid fatigue so you can effectively recover.

If you want to speed up your results, get out and move more.

Start tracking your steps. See what your baseline is and aim to add 50% to it.

If you can do more, then do that.

You'll also see when you're getting lazy due to the low calories and you can consciously mitigate it.

And remember, you can't spot reduce fat so there's no point doing exercises to target specific areas.

Look at the difference in my face (I didn't do any face exercises!)
 
Your diet will do the work. Just give it time. https://t.co/sXCcFWZluy

The main thing with all of this is consistency and adopting a longer term view.

Remember that everything is about the AVERAGE, not isolated days.

One thing that can help is to think about having weekly calorie limits rather than daily.

Don't give up because of one bad day.

If you need help and a plan to FINALLY lose fat easily, then jump on this Black Friday offer before it's gone:

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If you liked this thread or learned something new, please give the first tweet below a retweet to help someone else!

Follow me @Rob_NBF for more!

https://t.co/6OoqI3qQDX

P.S. I’m looking for some more dads who want to join my ridiculously effective 60 day program!

See all the details here:

https://t.co/zoxxKYgftf

I help dads with no time go from out of shape to lean and strong with short workouts and easy to follow nutrition plans. DM for coaching.

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