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Currently 5 weeks into my 6 week 'mini cut'
Almost 8lbs down, getting stronger and building muscle (naturally)
(P.S No cardio involved) Here's how🧵⬇️
Almost 8lbs down, getting stronger and building muscle (naturally)
(P.S No cardio involved) Here's how🧵⬇️
Calorie Deficit
I'm currently eating 500 calories under my maintenance
(I found this out on TDEE calculator, where I -500 from that number)
Making sure I eat at least 1g protein per lbs of bodyweight (For me that's 180g)
80% of the time i'm eating nutritious whole foods
I'm currently eating 500 calories under my maintenance
(I found this out on TDEE calculator, where I -500 from that number)
Making sure I eat at least 1g protein per lbs of bodyweight (For me that's 180g)
80% of the time i'm eating nutritious whole foods
Whilst also enjoying my diet
Allowing myself 20% of my calories to be the foods I love (cinnamon rolls😋)
I try to fit carbs around my workouts for extra energy to work as hard as possible in the gym and to kick start the recovery process afterwards
Filling the rest w fats
Allowing myself 20% of my calories to be the foods I love (cinnamon rolls😋)
I try to fit carbs around my workouts for extra energy to work as hard as possible in the gym and to kick start the recovery process afterwards
Filling the rest w fats
Cardio
If you're like me, you hate cardio
Even the thought of it makes me tired
Instead, I try to get 10,000 steps daily (walking in nature is great for my mental health)
Enjoyable, easy and sustainable
Perfect way to burn some extra calories
If you're like me, you hate cardio
Even the thought of it makes me tired
Instead, I try to get 10,000 steps daily (walking in nature is great for my mental health)
Enjoyable, easy and sustainable
Perfect way to burn some extra calories
Walk to the gym if you're short on time
Training
My training stays exactly the same
- 2/3 exercises per muscle group
- 2 sets per exercise
- Train muscle group twice a week
Training with the mindset of gaining muscle
"I'll get stronger"
Looking to progressively overload
Training
My training stays exactly the same
- 2/3 exercises per muscle group
- 2 sets per exercise
- Train muscle group twice a week
Training with the mindset of gaining muscle
"I'll get stronger"
Looking to progressively overload
Giving the muscle a reason to grow
Recovery
This is just as important as training
Make sure you take 2 full rest days per week (Never back to back)
Allow each muscle 48hrs rest before using them again
Getting 7-8 hours of sleep per night (same time)
Recovery
This is just as important as training
Make sure you take 2 full rest days per week (Never back to back)
Allow each muscle 48hrs rest before using them again
Getting 7-8 hours of sleep per night (same time)
That's a wrap!
If you enjoyed this thread please:
1. Like and follow @easygymprogress for more daily content like this
2. RT the first tweet below to help someone get in the best shape of their lives this summer!
If you enjoyed this thread please:
1. Like and follow @easygymprogress for more daily content like this
2. RT the first tweet below to help someone get in the best shape of their lives this summer!
https://twitter.com/easygymprogress/status/1665643103758217216
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