How I lost 30 lbs of fat in 3 months with a newborn baby, only spending 2 and a half hours per week working out.
Thread! π
Thread! π
These are the things that matter:
- Resistance training.
- Calorie deficit.
- Protein intake.
- Recovery.
- Micronutrients.
- Movement.
Everything else is either a scam or only moving the needle a tiny amount.
- Resistance training.
- Calorie deficit.
- Protein intake.
- Recovery.
- Micronutrients.
- Movement.
Everything else is either a scam or only moving the needle a tiny amount.
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Resistance Training β
You need to be resistance training if you want to maintain muscle as you lose fat.
You SHOULD want to maintain (or build) muscle while you lose fat, otherwise you'll just turn into a smaller version of your current self.
You need to be resistance training if you want to maintain muscle as you lose fat.
You SHOULD want to maintain (or build) muscle while you lose fat, otherwise you'll just turn into a smaller version of your current self.
My program was minimalist.
I had a full time job and a newborn baby that took up all time and hugely disrupted sleep.
My workouts were squeezed into my lunch hour.
2 compound exercises per session, 3 sets of each RPT style.
I had a full time job and a newborn baby that took up all time and hugely disrupted sleep.
My workouts were squeezed into my lunch hour.
2 compound exercises per session, 3 sets of each RPT style.
Yes, I was only doing 6 work sets per workout.
The compounds I chose were:
- Incline bench
- T-bar row
- Seated dumbbell press
- Dumbbell one arm row
- Incline DB press
- Seated Row
- Barbell back squat
- Romanian Deadlifts
- Reverse luges
- Bulgarian Split Squats
- Hip thrusts
The compounds I chose were:
- Incline bench
- T-bar row
- Seated dumbbell press
- Dumbbell one arm row
- Incline DB press
- Seated Row
- Barbell back squat
- Romanian Deadlifts
- Reverse luges
- Bulgarian Split Squats
- Hip thrusts
First set heavy, 4-6 or 6-8 reps (depending on nature of the exercise), go 1 rep from absolute failure.
Drop weight 10% for next 2 sets and go to almost failure again.
No isolation work whatsoever.
No heavy deads (too much warmup and bar loading/unloading required).
Drop weight 10% for next 2 sets and go to almost failure again.
No isolation work whatsoever.
No heavy deads (too much warmup and bar loading/unloading required).
All this was spread across 4-5 sessions per week of no more than 30 minutes each.
You could do it across 2 or 3 longer sessions and it wouldn't make much difference.
You could do it across 2 or 3 longer sessions and it wouldn't make much difference.
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Calorie Deficitβ
I tracked my calories VERY DILIGENTLY.
This was a must for me as I wanted to keep stuff like occasional bars of chocolate and servings of ice cream. If you have young kids you'll understand.
Use digital scales to track, don't lie to yourself.
I tracked my calories VERY DILIGENTLY.
This was a must for me as I wanted to keep stuff like occasional bars of chocolate and servings of ice cream. If you have young kids you'll understand.
Use digital scales to track, don't lie to yourself.
My calorie deficit was about 25% below maintenance.
This is the far limit of where I'd push it to. Go more than this and you'll feel like absolute shit.
It's not worth it.
Get a ballpark estimation of your maintenance here and go 20-25% below it:
musclehacking.com/calorie-calculβ¦
This is the far limit of where I'd push it to. Go more than this and you'll feel like absolute shit.
It's not worth it.
Get a ballpark estimation of your maintenance here and go 20-25% below it:
musclehacking.com/calorie-calculβ¦
Calorie calculators are ESTIMATIONS.
You need to track your intake, watch how the scale responds over weeks (not days) and then adjust accordingly based on that and how you feel.
If you feel awful, you're overdoing it. Eat more. It doesn't have to feel like hell.
You need to track your intake, watch how the scale responds over weeks (not days) and then adjust accordingly based on that and how you feel.
If you feel awful, you're overdoing it. Eat more. It doesn't have to feel like hell.
Don't add back calories from exercise.
The idea is that the number you worked out already includes your typical activity. Don't double count it. You'll just erase your deficit by doing this.
The idea is that the number you worked out already includes your typical activity. Don't double count it. You'll just erase your deficit by doing this.
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Protein intake β
You want a high protein intake.
1g per lb of your lean body mass, or higher.
Notice I said LEAN. Don't eat 1g per lb of your body weight if you're obese.
No one needs to eat 350g of protein. You'll probably eat more calories than necessary if you do this.
You want a high protein intake.
1g per lb of your lean body mass, or higher.
Notice I said LEAN. Don't eat 1g per lb of your body weight if you're obese.
No one needs to eat 350g of protein. You'll probably eat more calories than necessary if you do this.
If you're not overweight/obese, just carrying a bit extra, use 1g per lb.
If you're more than 20% bodyfat, eat 1g per lb of your ideal body weight.
Use a BMI calculator such as this one to work that out.
nhs.uk/live-well/healβ¦
If you're more than 20% bodyfat, eat 1g per lb of your ideal body weight.
Use a BMI calculator such as this one to work that out.
nhs.uk/live-well/healβ¦
β
Recovery β
Don't be tempted to go hell for leather with your workouts.
You want to do the minimum effective dose.
When you're in a calorie deficit, recovery is already harder.
Don't be tempted to go hell for leather with your workouts.
You want to do the minimum effective dose.
When you're in a calorie deficit, recovery is already harder.
Sleep 7+ hours a night, quality unbroken sleep if possible.
My results would have been better if I'd had proper sleep.
I'd have kept more of my muscle (yes I have more muscle in the before pic), workouts would have been easier and diet would have been easier to stick to.
My results would have been better if I'd had proper sleep.
I'd have kept more of my muscle (yes I have more muscle in the before pic), workouts would have been easier and diet would have been easier to stick to.
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Micronutrients β
At least 80% of your diet should be from quality food that contains a lot of vitamins and minerals.
Eat eggs, beef, fish, lamb, vegetables (most veg - not root veg - is ideal for loading onto your plate as it is very filling for basically no calories).
At least 80% of your diet should be from quality food that contains a lot of vitamins and minerals.
Eat eggs, beef, fish, lamb, vegetables (most veg - not root veg - is ideal for loading onto your plate as it is very filling for basically no calories).
Recovery and training is going to be worse if you eat crap food.
You won't get to eat as much food, and you won't burn as many calories digesting it.
You'll be hungrier and you'll perform and recovery worse.
Have treats, but keep it to 10-20% of calories.
You won't get to eat as much food, and you won't burn as many calories digesting it.
You'll be hungrier and you'll perform and recovery worse.
Have treats, but keep it to 10-20% of calories.
β
Movement β
Forget traditional cardio. It works to burn calories but it's unnecessary.
Just get out and walk. If you don't do 10,000 steps a day, start. Anyone can do this.
If you already do 10,000 steps a day, try and do more.
Forget traditional cardio. It works to burn calories but it's unnecessary.
Just get out and walk. If you don't do 10,000 steps a day, start. Anyone can do this.
If you already do 10,000 steps a day, try and do more.
Remember, it's not about single days. It's about averages.
I had some nights where I binged on junk food and some days where I skipped workouts.
I drew a line under it and moved on.
My AVERAGE across the 3 months was on track (~90%) and the results show it.
I had some nights where I binged on junk food and some days where I skipped workouts.
I drew a line under it and moved on.
My AVERAGE across the 3 months was on track (~90%) and the results show it.
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