8 weeks ago I made a decision to lose some body fat, and get as lean as possible in 12 weeks.
I’ve always lived by the idea that losing 1 pound of fat per week (on average) is ideal.
Lose weight too slow and it takes forever.
Lose weight too fast and it’s hard to stick with.
Let’s put out some perspective on the matter too, as you have to eat 3,500 fewer calories than your body needs per week if you want to lose 1 pound.
That’s 500 calories per day.
And that’s exactly what I cut out.
On average, my body burns about 2,600 calories per day so I’d have to eat 2,100 to lose 1lb/week.
So for the first 5 weeks, I tracked my calories religiously and ate at least 130g protein daily.
The weight fell off fast, but then stalled.
Then I introduced one high calorie day per week and cut the rest of my days by 100 calories.
I kept tracking my calories and focused on my strength training in the gym and it paid off.
As of today, I’m lighter and leaner than ever.
In 8 weeks I went from 188lbs to 177.4lbs.
I have to say it feels pretty damn good.
So here’s the deal: tracking calories and focusing on strength training in the gym really works but it’s not always easy to know where to start.
That’s exactly why I wrote The Guide To Gains.
Read it here free if you haven’t already