📌Simple plan to lose 30 lbs in 3 months 📌

This is your easy fat loss roadmap.

(Bullet points and skimmable). https://t.co/TSdoPiFQ5p

To lose fat, remember:

- Eat fewer calories than you burn.
- Strength train 2-4 times a week.
- Eat 1.6g protein per KG of your bodyweight .
- Increase your daily step count.
- Eat mostly real, whole foods.

Use a calculator to figure out what a calorie deficit would be for you, then:

- Track your food intake.
- Use kitchen scales to measure food.
- Eyeball and estimate portions only when there's no other option.
- Try to avoid eating out & meals with unknown ingredients or sizes.

MacroFactor is the easiest thing to use to guide you through setting up your macros, tracking your macros and then adjusting them periodically to see progress at the right rate.

Use my code ROBNBF to try it free:

https://t.co/YxtU15vUQy

For protein, eat:

- Lots of lean meat, fish, eggs, and low fat dairy.

Break it up into 3-4 meals.

Don't worry if you eat more, but try not to eat less.

This thread has good meal ideas:
https://t.co/dPu4nvE5r9

To keep muscle while you lose weight, you should work all muscles 2x a week.

That could be:

- Full body workouts 2x per week.
- Upper/lower body 4x per week.
- Push, pull, leg workouts 6x per week.

You don't need much lifting to maintain muscle during fat loss. Doing more just cuts into recovery.

1 set (to failure) per muscle group per week is enough to maintain.

If you do more sessions they should be shorter.

You're just splitting up the same amount of work.

Compound exercises work lots of muscles at once:

- Incline bench
- T-bar row
- Seated dumbbell press
- Dumbbell row
- Incline DB press
- Seated Row
- Barbell back squat
- Romanian Deadlifts
- Hip thrusts

This thread has my best compound exercises: 
https://t.co/emfZbXVIzc

Rest and recover:

You get stronger when you rest after working out, not during your workouts.

Stay active to burn calories.

- Just walking more helps, you don't need to run on a treadmill.
- Keep track of your steps. Try to walk more every day.

Eat mostly whole foods:

- They fill you up more.
- They're better for you.
- You burn more calories digesting them.
- Whole foods have more nutrients. Better health = more energy.
- Hold back 20% calories for fun.

Avoid too many processed foods:

- They're linked to health problems.
- They don't fill you up as much.
- They're easy to eat too much of.

Supplements aren't really needed:

- Fat burners don't work.
- Creatine gives a small strength boost.
- Protein shakes are fine to use.
- Omega 3, Vitamin D & K2, Magnesium & Zinc can help if your diet is missing them.

You can get my program with the full blueprint of what I did to get lean & build muscle with 20 minute workouts!

Options for your desired frequency, gym+home, nutrition +more! 

Was $150, now just $47 (for 24 hours only!)

See the contents here 👇

https://t.co/jAlDkEfE9B

That's the end of this thread.

If you found it useful, please retweet the first tweet to help someone else!

Follow me @Rob_NBF for more threads like this one.
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💥 If you are ready to invest in yourself, read on 💥

I'll provide the plan, motivation, accountability and the answer to every question you have.

I'll steer you away from the common pitfalls and keep you on track.

Apply for online coaching 👇

https://t.co/bXsqgWp6gK

Dad to 2 with 1 on the way. I help dads become superheroes to their kids with a simple nutrition philosophy & workout programs that take less than 60 mins/week.

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