Your Guide To Flexible Dieting

You have always wanted to lose weight. You are willing to train hard in the gym to lose the needed weight for that summer body. The sad thing is, you are not seeing results after days, months, and years have passed. Instead the scale on the weighing machine remains the same. Is it genetics? Or is there some secret no one is telling you about on how to successfully lose weight?

Statistics show that losing weight is the number 1 goal for most people. However by the end of the year, most people would fail in their goal to lose weight as they succumb to the temptations of delicious foods and overeat them. It is hard to let go of eating your favorite food whether it is pasta, fried chicken or ice cream. The thought of eating another chicken breast and broccoli makes you feel nauseous. Is there another way of eating to lose weight?

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The good news is you can truly lose weight by eating the foods you love if you apply Flexible Dieting. Too good to be true? It’s not. Flexible Dieting is also known as If It Fits Your Macros (“IIFYM”). The principle of Flexible Dieting or IIFYM is that you can eat anything you enjoy as long as you meet the daily calories and macronutrients requirement. (Yes you can even have ice cream “If It Fits Your Macros”). Macros are an abbreviation for macronutrients.

The key macronutrients you need to consider are protein, carbohydrate, and fat. Flexible Dieting has been around for a long time in the fitness world. Many top fitness enthusiasts such as Matt Ogus and Chris Jones have been using flexible dieting to lose weight and be lean. By the end of this article, you will also be able to apply flexible dieting and achieve your goal of losing weight. No more other fad diets that restrict you from eating a certain food. With that, let’s dive into the fundamentals of flexible dieting and how you can apply it.
Flexible Dieting Part I: Calories

Let’s start by talking about calories. To put it in layman terms, a calorie is a measurement of energy in food. Your body burns energy every day, whether you are at rest or exercising. Research have shown that caloric input/output has an impact on the changes in body weight. If you constantly feed your body with less energy than it burns, you will lose weight, regardless of the types of food you eat.

Let’s look at a real-life example of this theory. Human Nutrition Professor, Mark Haub lost 27 pounds in 10 weeks by consuming a junk food diet of Twinkies, Doritos chips, Oreos, and Doughnuts! Professor Haub consumed less energy than his body burns by being in a caloric deficit of 800 calories per day. To put it simply, losing weight requires you to first find out what your daily calorie requirement is and then eat less. Follow the 2-step formula below to calculate your daily calorie requirement:

Use the Katch-Mcardle BMR Calculator to fill in your details (bodyweight and body fat percentage).

In this example here, my BMR is 1,934.

With the BMR, calculate your Total Daily Energy Expenditure (“TDEE”) by multiplying your BMR with an activity factor. TDEE is the total amount of energy the body needs, which includes physical activity.

Multiply the BMR by:

  • 1.2 if you exercise 1-3 hours per week.
  • 1.3 if you exercise 4-6 hours per week
  • 1.4 if you exercise 6+ hours per week

TDEE = BMR x Physical activities factor. In my case, I exercise 4-6 hours per week, I would use my BMR of 1934 to multiply 1.4 and my TDEE would be 2,708. If I eat 2,708 calories every day, my weight will be maintained at the same weight I currently am. In order to lose weight, I would have to eat less than my TDEE of 2,708 and be in a caloric deficit. You should be in a caloric deficit of 10 to 20%. In this example, I would start by being in a caloric deficit of 10%, which means I will eat 2,437 calories per day and I should lose 1-2 pounds of weight per week. If I am not losing weight after two weeks, only then will Il eat 20% less than my TDEE.

Part II: Macronutrients

The next component of the flexible dieting is related to macronutrients. As you recall earlier, macronutrients are mainly made up of protein, carbohydrate, and fat. Set your macronutrients ratio to 30% protein, 40% carbohydrate and 30% fat based on the caloric deficit calculated earlier. Let’s continue from our example above, based on a caloric deficit of 2,708 to calculate the macronutrients:

For reference, a gram of protein and carbohydrate both contain 4 calories. A gram of fat contains 9 calories. Using the above percentages will give me the ability to calculate how much fat, protein and carbs I need to get those percentages. Again, there are no “clean” foods or “dirty” foods“ in flexible dieting since a calorie is a calorie.

To easily track macronutrients and calories, download the free app, MyFitnessPal. It is a tool for you to track macronutrients and estimate the calories of ANY food. Click here to go through the basic ways to set up and use MyFitnessPal, or you can navigate it yourself quite easily. Also, don’t be discouraged if you don’t hit the exact amount of your calories and macronutrients. All of this is just an estimate. Just aim to be as close to the targeted caloric deficit and macronutrients as you can and you will lose weight.

The Right Way to Apply Flexible Dieting

You now have the freedom to incorporate foods you love into your meal plans. Fitness is a vibrant lifestyle that you should enjoy so make it interesting and mix things up! Now you don’t have to stick to a dull and bland diet. Flexible dieting allows you to eat the food you love while losing weight. The key is having balance. Even if you incorporate a KFC meal into your diet, as long as your total calories at the end of the day are 10-20% below your TDEE, you will lose weight.

To make flexible dieting fun, don’t just eat the same food every day. For example, your protein source can come from a mixture of fish, steak, steamed chicken, fried chicken, yogurts, milk, eggs and cottage cheese. Check MyFitnessPal for more creative ideas.

It is disheartening to see so many people who are busting their ass off in the gym and yet, don’t have the results to show for it as they have neglected to put the same amount of effort in their diet. Most people don’t lose weight because they are not in a caloric deficit. You must be able to track your calories to be able to know how much you can eat.

Give flexible dieting a try and calculate your calories and macronutrients to start enjoying the foods you love and lose weight. Your friends (and even yourself) will be amazed at how you can lose weight by not restricting yourself to certain foods. I hope by incorporating flexible dieting, you will live a happier fitness lifestyle. No more chicken breast and broccoli every meal. What is the point of losing weight if you don’t enjoy the process?

If you are not happy with your diet, it won’t sustain for long anyways and eventually all the weight will come back. Flexible dieting is a game changer and has changed the lives of many people. The question is, will it change yours? You will only know if you give it a try and stick to flexible dieting for at least 1 month. To assess your progress, measure your weight now and measure it again 1 month later. Now go lose that weight!

Natural Build Muscle Mass – Burn Fat And Use Natural Supplements!

 

At the start of each year, people would tell themselves “I will workout and get shredded by summer.”

However, statistics show that 73% of people who set fitness goals as their new year resolutions end up throwing in the towel and give up.

It is a familiar case of deja vu as we enter the summer season.

Summer would be a great period to spend more time outdoors, such as going on vacations, having fun on the beach and playing all kinds of sports.

The question is, are you ready to take your shirt off, stand out from the crowd and earn the respect of male and female alike?

If your answer is no, I hope you realize that there is still time to transform your body and get shredded for the summer, given that the summer window typically lasts for a period of 3 months.

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Don’t give up just yet. If you have given up, I plead you to get off from your couch, re-think your strategies and get back to the game. Even if you think summer is too late for you, you still have time to make 2017 your best year yet, in terms of fitness and aesthetics.

In this article, I will break down the top 5 ways to help you to burn fat faster and build better muscle mass, using natural supplements and exercises. These are in-depth actionable strategies that will act as a blueprint for you to transform your body once and for all.

Let’s jump right in!

 

  1. Weight Training

Without a proper and effective weight training program, you will not see any positive results. If you don’t see results, you will most likely give up, like most people do. Therefore, it is crucial to for you to have the right training program and avoid costly mistakes.

Here are the top 3 training mistakes people make while trying to get shredded:

  1. Perform high reps with lighter weights
  2. Emphasize on isolation exercises
  3. Training far too long

Let’s break down each mistake:

Mistake #1 – Perform high reps with lighter weights

We often hear this advice in the gym, “perform high volume to tone the muscles and get shredded.”

While performing higher reps of 15-20 reps with lighter weights will add blood to your muscles and give it a pump during your workout, you will lose all that “tone” after you leave the gym, hardly a long term sustainable result.

What you should do:

Instead of performing higher reps with lighter weights, do the opposite. Perform lower reps with heavier weights to stimulate fat loss. For example, instead of squatting 150 pounds for 15-20 reps, squat 220 pounds for 4-6 reps.

Research has shown that strength training, which stimulates muscle hypertrophy, would help to preserve muscle mass and speed up weight loss. The better you get at strength training, the more muscles you will retain while getting shredded, giving a much more appealing look as you get leaner.

By incorporating strength training, you will notice that you will work way harder performing lower reps with heavy weights than higher reps with light weights, and as a result, your body will gradually transform.

Mistake #2 – Emphasize on isolation exercises

Isolation exercises are exercises that activate only one muscle group. For example, the dumbbell fly which isolates the chest muscles or the seated leg extension which isolates the leg muscles.

The opposite of isolation exercises are compound exercises, which target multiple muscle groups. For example, performing bench press will hit your chest, shoulder, and triceps. It will activate your core muscles as well.

Studies have shown that compound movements induce higher energy expenditure than isolation exercises. What this means is you will burn more calories performing compound movements. While isolation exercise has its place in weight training, it should not be the main component of your training program.

What you should do:

Emphasize on compound exercises and perform it at the start of your workout, before moving onto isolation exercises.

A good rule of thumb to follow is 70% compound exercises and 30% isolation exercises.

Mistake #3 – Training far too long

Is spending 4 hours in the gym better than spending only 1 hour in the gym?

While this theory of working hard for long hours might apply to your daily job, unfortunately (or thankfully) it does not apply to weight training. If you are training for excessively long hours, you will experience fatigue, which will affect the quality of your workout as you start losing strength and muscles.

In terms of weight training, it is much better to work smart than work hard. Go for quality over quantity.

What you should do:

Spend only 1 hour in the gym for weight training, push hard, give it your all and get out from the gym.

With the common mistakes out of the way, let’s dive into the training program.

Training Program

I have designed 2 training programs to cater for your lifestyle. If you can train 5 days a week (recommended), follow the 5 day training program. If you can only train 4 days a week, by all means, follow the 4 day training program.

This training program will emphasize a lot on strength training, with plenty of compound movements, and you should complete your workout within 1 hour. As always, start with light warm-ups before proceeding to the first working set.

5 Day Training program

Monday – Chest and Abs

Exercise Sets Reps Rest period
Chest
 

Barbell bench press

 

3

 

4-6

 

3 minutes

 

Incline dumbbell press

 

3

 

4-6

 

3 minutes

 

Incline dumbbell fly

 

3

 

8-10

 

1.5 minutes

 

Cable fly

 

3

 

8-10

 

1.5 minutes

 

Push-ups

 

3

 

15-25

 

1.5 minutes

Abs
 

Rope crunches*

 

3

 

10

 

1 minute

 

Hanging leg raise*

 

3

 

10

 

1 minute

 

Butterfly crunches*

 

3

 

10

 

1 minute

*For abs, do the three sets continuously, then rest 1 minute.

Tuesday – Back

Exercise Sets Reps Rest period
Back
 

Deadlift

 

3

 

4-6

 

3 minutes

 

One-arm dumbbell row

 

3

 

4-6

 

3 minutes

 

Pull-ups**

 

3

 

8-10

 

1.5 minute

 

Seated Cable Row

 

3

 

8-10

 

1.5 minute

 

Shrugs

 

3

 

8-10

 

1.5 minute

**If you can do weighted pull-ups, do 4-6 reps and rest 3 minutes.

Wednesday – Rest

Thursday – Arms and Abs

Exercise Sets Reps Rest period
Arms
 

Close-grip barbell bench press

 

3

 

4-6

 

3 minutes

 

Chin-up**

 

3

 

8-10

 

1.5 minutes

 

Skull crusher

 

3

 

4-6

 

3 minutes

 

Standing barbell curl

 

3

 

8-10

 

1.5 minutes

 

Triceps pushdown

 

3

 

8-10

 

1.5 minutes

 

E-Z bar preacher curl

 

3

 

8-10

 

1.5 minutes

Abs
 

Decline crunch*

 

3

 

10

 

1 minute

 

Hanging leg raise*

 

3

 

10

 

1 minute

 

Dumbbell side bend*

 

3

 

10

 

1 minute

*For abs, do the three sets continuously, then rest 1 minute.

**If you can do weighted chin-up, do 4-6 reps and rest 3 minutes.

Friday – Shoulder and Abs

Exercise Sets Reps Rest period
Shoulder
 

Dumbbell military press

 

3

 

4-6

 

3 minutes

 

Arnold dumbbell press

 

3

 

4-6

 

3 minutes

 

Dumbbell side lateral raise

 

3

 

8-10

 

1.5 minutes

 

Front plate raise

 

3

 

8-10

 

1.5 minutes

 

Dumbbell rear delt raise

 

3

 

8-10

 

1.5 minutes

Abs
 

Rope crunch*

 

3

 

10

 

1 minute

 

Dragon flag*

 

3

 

10

 

1 minute

 

Russian twist*

 

3

 

10

 

1 minute

*For abs, do the three sets continuously, then rest 1 minute.

Saturday – Legs

Exercise Sets Reps Rest period
Legs
 

Barbell squats

 

3

 

4-6

 

3 minutes

 

Sumo deadlifts

 

3

 

4-6

 

3 minutes

 

Leg press

 

3

 

4-6

 

3 minutes

 

Seated leg raise

 

3

 

8-10

 

1.5 minute

 

Calves raise

 

3

 

8-10

 

1.5 minute

Sunday – Rest

4 Day Training program

Monday – Chest and Abs (same as above.)

Tuesday – Back (same as above.)

Wednesday – Rest

Thursday – Shoulder, Arms, and Abs

Exercise Sets Reps Rest period
Shoulder and Arms
 

Dumbbell military press

 

3

 

4-6

 

3 minutes

 

Arnold dumbbell press

 

3

 

4-6

 

3 minutes

 

Close-grip barbell bench press

 

3

 

4-6

 

3 minutes

 

Standing barbell curl

 

3

 

8-10

 

1.5 minutes

 

Triceps pushdown

 

3

 

8-10

 

1.5 minutes

 

E-Z bar preacher curl

 

3

 

8-10

 

1.5 minutes

Abs
 

Decline crunch*

 

3

 

10

 

1 minute

 

Hanging leg raise*

 

3

 

10

 

1 minute

 

Dumbbell side bend*

 

3

 

10

 

1 minute

*For abs, do the three sets continuously, then rest 1 minute.

Friday – Legs (same as above.)

Saturday and Sunday – Rest

If you are unsure of how to do some of the exercises, check out Scott Herman Fitness or Instructional Fitness. Search for the exercise name and you should find instructional videos on how to perform the exercise with proper form.

Give this program a go and watch your body transform!

  1. Dieting

Besides having a solid training program, your diet is another big component to get shredded. You can have the best training program in the world, but if your diet is not consistent enough, you will remain the same, year in year out.

 

Here are the top 3 diet mistakes people make while trying to lose fats:

  1. Not counting calories and overeating.
  2. Not allocating the right macronutrients ratio for optimal fat loss.
  3. Diet hopping.

Mistake #1 – Not counting calories

Research have shown that energy balance has an impact on the changes in body weight. Therefore, to lose weight, you need to be in a caloric deficit.

If you consistently feed your body with less energy than it burns, you will lose weight. If you take in more calories than you burn, you will gain weight. As simple as that.

The reason why most people fail to lose weight is due to overeating and being in a caloric surplus. You may think that you are not overeating, but without counting calories, how can you be sure that you are in a caloric deficit?

Until you start tracking, you really won’t know and are just playing the (not so fun) guessing game.

What you should do:

To be in a caloric deficit, you need to know how much food you are able to consume in a day, click here and follow the 2-step formula to find out how to accurately calculate your daily estimated caloric deficit.

Mistake #2 – Not allocating the right macronutrients

Macronutrients are mainly made up of protein, carbohydrate, and fat.

With the right amount calories and macronutrients, you will be able to lose weight faster, burn more fat and retain muscles. The mistake most people make is allocating too many proteins and too little carbohydrate in their macronutrients ratio.

The main purpose of carbohydrate is to give our cells energy. With low amounts of carbohydrate, you will find that you won’t have as much energy to push hard in the gym.

As a result, you will not be able to lift heavy weights, your strength will drop and you will lose muscles instead of fat.

What you should do:

Set your macronutrients ratio to 30% protein, 40% carbohydrate and 30% fat based on your caloric deficit calculated.

Mistake #3 – Diet hopping

We often see people jumping from diets to diets and then they wondered why in the end, their weight loss is minimal or even non-existent.

The fact is, you have to give yourself some time to adjust to your diet and be patient before seeing any substantial results. Diet hopping is tiresome for the mind and will slowly drain your willpower to lose weight as you feel that all the diets you have tried don’t seem to work.

However, the problem lies with you, not the diet!

What you should do:

Consistently stick to one diet and be patient. Chasing two rabbits at the same time will not help you to catch even one rabbit!

To fully maximized weight loss, try out intermittent fasting and stick to it. It is the “superhero diet” used by Hugh Jackman to drop the fat and prepare for his role as Wolverine.

The Best Diet to Burn Fat

The best diet to burn fat in my opinion, is intermittent fasting. Research have found out that intermittent fasting increases insulin sensitivity, the more sensitive your body is to insulin, the better the results you will get for fat loss. To put it simply, when you enter the fasted state, your body burns fat easier as your insulin levels are lower.

To start, apply the 16/8 method. You will fast for 16 hours and eat 2-3 meals in an 8-hour window. In this 8-hours window, you will consume all your daily calories and macronutrients.

While intermittent fasting might not be as good for bulking due to the short eating window (you need a big appetite to apply intermittent fasting for bulking), it is the best diet to cut and be shredded, which is our main goal for the summer. Remember, regardless of any diets, you still to have to be in a caloric deficit to lose fat, intermittent fasting just makes it easier.

Click here to find out more about intermittent fasting, where I explained further on the benefits of intermittent fasting and addressed popular FAQs.

Recommended Protein, Carbohydrate, and Fat

Here are some good sources of protein, carbohydrate, and fat to incorporate into your diet:

Protein Carbohydrate Fat
Fish Oatmeal Almonds
Lean Beef Brown rice Walnuts
Chicken Whole wheat pasta Cashews
Milk Banana/Blueberries Avocado
Cottage cheese Sweet potato Olive oil
Eggs Yams Flaxseed
Greek yogurt Beans/Lentils Coconut oil
Turkey Vegetables Dark chocolate

      3. Cardiovascular Exercises!!!

With weight training and diet out of the way, the third component is cardio.

The biggest mistakes people make for cardio is to hop on the treadmill for hours and doing low intensity training. Unfortunately, this burns little energy and is wasting your time.

You will find it hard to spot a ripped guy on the treadmill for hours, but it is easy to see many obese people who are running for days on the treadmill.

There is a more efficient and fun way of utilizing cardio to lose weight. Enter High Intensity Interval Training (“HIIT”). Research have shown that HIIT is more effective in terms of burning fat than the traditional way of low intensity cardio.

The core idea of HIIT is you alternate between periods of high intensity and low intensity. Aim for 30 seconds of high intensity, followed by 1-minute of low intensity. Or you can perform 60 seconds of high intensity, followed by 2 minutes of low intensity.

The total period of HIIT should last for approximately 24 minutes (2 minutes warm up, 20 minutes HIIT, and 2 minutes warm down).

You can apply the principles of HIIT to any exercise, whether it is sprinting, swimming, cycling, skipping ropes or rowing.

For example, if you would like to apply HIIT for sprinting, start with a light jog for 2 minutes as warm up, then begin your HIIT by alternating between 30 seconds sprint and 1 minute moderate pace jog for a period of 20 minutes, end your HIIT session with a 2-minute light jog to warm down. You may try out HIIT on various kinds of sports, spice things up and make your cardio interesting.

Ideally, you should incorporate High Intensity Interval Training (“HIIT”) after your workout session or during your rest day. Do it 2-3 times a week.

  1. Supplements

Yes, we have finally arrived at the topic most people love.

Supplements.

People often misunderstood the use of supplements and see it as a magic solution to lose weight. While supplements are not necessary in helping you to lose weight, it can help to speed up the process.

Think of supplement like the type of shoes to a sprinter, while some shoes may help in performance, the sprinter’s bread and butter are still the technique for sprinting. Usain Bolt will be able to wear any shoes and still win a race, but having a decent shoe will help him run slightly faster.

Likewise, for burning fat, your bread and butter would be training and diet, which constitute 90% of the equation, and supplements would make up for the remaining 10%.

Remember this formula:

Diet > Supplements, but Diet + Training + Supplements = Beach Body.

Here are the top 3 supplements you can use to help you in losing weight:

#1 – Whey Protein

 

Whey protein has been around for a long time. The benefit of whey protein is it would help you to meet your macronutrients as 1 scoop of whey protein generally contains 20-25 grams of protein, you would have to eat at least 4 boiled eggs to meet the equivalent of a scoop of whey protein as one boiled egg contains only 6 grams of protein.

If you have to eat 200 grams of proteins a day, how many eggs or chicken can you realistically eat to hit 200 grams? Whey protein just makes hitting your daily protein requirement easier. This scenario perfectly exemplifies the use of supplements, not necessary, but helpful.

For me, whey protein is really useful as I can take it to work and get the protein in during the busy hour at the office, it is a viable option for working adults who don’t have the time to prepare their own food. You may take up to 2-4 scoops of whey protein per day.

While whey protein won’t directly help you to lose fat, it will help you to meet your daily protein intake, which will help to retain muscles while you are cutting, this is crucial in giving you a lean and shredded look.

If you are interested to know more about the benefits of whey protein, click here to find out more details.

#2 – ECA Stack

 

Here’s a supplement that will directly help you to lose fat.

The ECA stack comprises of ephedrine, caffeine, and aspirin. Research has shown that when ephedrine and caffeine are combined, it produces a significant reduction in fat and is an effective weight loss agent.

Due to its synergistic benefits, Ephedrine+Caffeine a proven case of 1+1=3, provided you take the recommended dosage of 20-25mg of ephedrine and 200mg of caffeine, taken 2-3 times per day at equal intervals (every 3-4 hours).

While studies have proven that the combination of ephedrine and caffeine will aid fat loss, the jury is still out there on the effectiveness of the combination of ephedrine, caffeine, and aspirin for fat loss and optimal health.

Personally, I would play it safe and go for fish oil instead. Studies have shown that fish oil will help in fat loss and lowers blood pressure. Also, if you have joint pains due to training, research has proven that fish oil can help to reduce inflammation and joint pain.

To summarize, go with the EC stack and replace Aspirin with Fish Oil to safely stimulate fat loss.

#3 – HMB

 

β-Hydroxy-β-methylbutyrate (“HMB”) is commonly used to prevent muscle breakdown. Research has shown that HMB will aid in muscle recovery and prevent soreness, which is perfect during a cutting stage.

Interestingly, research has also shown that in terms muscle protein anabolism (maintenance of muscle mass), HMB is superior to leucine, a key ingredient of the popular supplement, Branched Chain Amino Acid (“BCAA”).

Therefore, the next time you are choosing between HMB and BCAA, I recommend you to pick HMB instead. HMB is definitely still one of the underrated supplements in the fitness industry, despite its potent use.

  1. Sleep

Sleep is for the weak, right?

 

Well, not so fast. Insufficient sleep may cause you to doze off while driving and have low levels of energy throughout the day. In the long term, research shows that chronic sleep deprivation may result in a wave of health problems such as cardiovascular disease, diabetes, and obesity.

If you are not concerned about the health issues and just want to get shredded, research has shown that insufficient sleep can slow down fat loss and speed up muscle loss. Sleep is not something that you want to play with, especially after all the hard work you put in the gym and dieting

Also, if you have insufficient sleep, you won’t be able to push as hard in the gym. As your strength levels decline, so does your hard-earned gains.

So how much sleep should you need then? The National Institutes of Health suggest teens to sleep 9-10 hours, while adults only need 7-8 hours.

If you have problems with sleeping, the National Sleep Foundation has provided some tips to improve sleep:

  1. Avoid large meals 2-3 hours before bedtime.
  2. Avoid caffeine and alcohol close to bedtime.
  3. Stick schedule for sleeping – try and fall asleep at the same time every, even on weekends and wake up at the same time.

Personally, I find it easier to fall asleep after reading a book. Give it a try, instead of scrolling your Facebook news feed before sleeping, try reading a book, it can be a daily “pre-sleep” ritual that will help you fall asleep faster and at the same time increase your knowledge. Win-win.

Sleep is not for the weak, sleep is for the shredded.

Conclusion

 

I know this might be a lot of information to digest, re-read this article whenever you need a guideline on training, diet, cardio, and supplements. Bookmark it!

Transforming your body won’t happen overnight, but it can happen a lot faster if you follow the 5 ways discussed above and avoid the common mistakes that most people make.

To sum it all up, here are the 5 things you need to do to get shredded:

  1. Train like a beast with strength training and emphasize on compound movements.
  2. Eat like a king during the 8-hour window, fast for the next 16 hours.
  3. HIIT it like an athlete during the period of high intensity.
  4. Supplement with whey protein, the EC stack with fish oil, and HMB.
  5. Sleep like a baby for 8 hours.

You are all set, now is the time for you to take action and transform your body!