What’S going on everybody, it’s your boy, T. W. of our barren body today be sharing with you guys, my very simplistic process for building up muscle, mass and losing fat. At the same time.
You guys know the drill.
Let’S get straight into this one all right now, we’ve got the obligatory shirtless portion of the video done. Let’S get straight into it, I’m going to be sharing with you guys, my personal simplistic strategy.
This is what I do first before I get into calculating all these numbers before I have to follow some strict routine.
I follow this and start losing fat and building up muscle mass quite significantly and in fact, don’t even really do too much the calculations anymore. You’Re gon na love this you so the first question that I get from guys looking lose fat and build muscle is what’s my calorie deficit. What’S my calorie surplus before we get to that we’re gon na handle the foundation here, crush it with that, and you will see significant results simply just from doing that.
So the first step that I make right here is called error hunting and what error hunting simply is.
Is I reflect on what I’ve been doing wrong for the past two to three weeks with my diet? There’S three main things that I take into account: number one: alcohol consumption during the week number two eating snacks and bad food during the week, so within the house number three.
How clearly that I’m eating when I go eating out on the weekend, in addition to alcohol consumption now I recommend that you do this with a piece of paper and a pencil, because once you see it down on a pad paper, that’s when you really go wow.
That’S and typically, what’s gon na happen. Is I’m gon na create this long list of errors that I’m doing with my diet, and I instantly begin circling the really easy ones that I can make changes with as of right now.
So if I notice that I’ve been drinking two to three beers, you know two to three nights per week during the week day, then at this point now I want to lose some fat. I’M just gon na instantly. Take that away. I noticed that my uber eats delivery. App has about four or five deliveries for Saturday and Sunday number, two or three.
I noticed that I’ve been having a lot of Welch’s snack packs. Those are delicious and rice, krispies, squid and rice krispie squares.
Guess what I’m gon na cut them out and I’m gon na do the very simplistic process of purging my kitchen to make it really easy to succeed. And when I mean purge my kitchen, your kitchen likely has some really good tasting that you would love to eat. At any given moment, what you do is you get rid of 80 % of it now that you’ve taken about 80 % of your distractions of your most unhealthiest and tastiest snacks?
Well, now, you’re gon na make this a lot easier to actually commit to not eating that stuff during the week, because when you’re, hungry you’re gon na go into your coverage, your pantry and your fridge, you see the stuff there. The good stuff fruit, gushers fruit by the foot, yo Louise, you like dude, I I have one – do i taking it out.
You really make it easy for yourself to commit to these things and again this is person idea. I’Ve noticed that I’ve been consuming mile culture in the week guess what not gon na be picking up alcohol. I’M gon na be storing extra alcohol at my place and I you know alcohol cabin.
I mean haven’t beers in my fridge. I need to purge everything. So there’s no distractions, no temptations. The next step is to start to add things into my routine as well. Now we need to focus on more of the muscle building, so I want to get more protein first step.
I do cuz, I’m gon na go hit the grocery store and get myself one. Two two sometimes three cooked chickens during the week mix it with like some rice. It’S just super cheap meal. This is gon na help me to consume more of my protein and it’s gon na be a clean source of protein as well. Now that’s typically gon na cover me for my lunches when it comes to dinners I’m also gon na reflect and okay, it looks like I haven’t been cooking, so I got ta get back into the habit of doing that.
So I’ll probably hit the grocery store on a Monday I’ll pick up the usual stuff, you can see a couple of clips of the types of foods that I like to get and it connects to cooking myself dinner about every two days, because if I cook enough Dinner for the one night, it’ll, probably last me for the second night, and these dinners are typically stir fries filled with vegetables and lean sources of protein, either ground turkey or chicken breast. Now the main goal with the chicken, with the stir fries with all that is to get one gram of protein per pound of body weight.
If I’m noticing that I need to lose fat and build muscle, my simultaneously there’s a good chance.
I wasn’t even hitting my one gram of protein per pound of body weight. So now I got ta be a little bit more strict with it.
Okay. So when it comes to my training again, I’m gon na be reflecting on what have I been doing for the past two to three weeks. Okay, I really have not been on top of my workouts now. This will typically happen to me around seasonal times, such as Christmas, but if I haven’t been training, anything okay, which days was I not training? After that, I need to get recommitted to my schedule.
Okay, I’m gon na workout Monday, I’m gon na workout Wednesday and I’m gon na workout Friday. Now, if I’m really getting serious with this, then I might add in even a fourth day – and I might do Monday Tuesday, Thursday, Friday Wednesday rest day.
So after I’ve got that covered, I need to again refer back to what I’ve been doing the past two to three weeks. What’S my intensity been like, have I been around on my phone and guys when I’m around on my phone? It’S for you guys that, so I can build the brand complete the orders and stuff regardless.
It’S not acceptable in the gym. So if I’ve been doing that, I need to go come on we’re in the gym. We’Re supposed to be working out build the brand outside of those times, so I really have to reflect on that. What’S my pensive even like have I been strict on my rest periods? Have I really been challenging myself with?
You know, intensity increases on my final set. You know things like drop sets. Rest pauses, force, negatives, half reps. Have I been doing that too? No?
Okay! Now we need to apply those into the routine as well.
Now after I’ve done there was. This is training for some of the work I’ve done. The next question is: okay.
What about my cardio? Have I been doing that? No I’ve been getting like one, maybe two of those cardio sessions every week. Now we need to add that to the schedule – and I draw out my schedule – I’ve got a really big whiteboard that you probably see it right there and what I do is when I’m really trying to stick with this I’ll draw. What my exact routine is on there keep it up there forever and that’s pretty much the process once I have all that laid down pat and I’m consistent with it.
After, like two or three weeks, I’ve noticed guess what I have lost a lot of fat and built up a lot of muscle mass right there, I’m pretty happy what the main problem was was I just didn’t. Have my routine, I didn’t have the foundation laid and you know what I don’t really need to focus on doing an exact calorie surplus or an exact calorie deficit or my exact macros protein.
I do recommend that you keep track of because too many guys missed out by having my exact, Regina and carbs, and my facts I mean you know all that stuff. I I’m not into that. I, like simplicity, so that’s personally how I like to do it so there you guys go.
That concludes today’s video on how I personally like to, in a very simplistic process, build muscle and lose fat other than that guys. If you made it this far in the video be sure to leave a comment, let me know exactly what this is. Guess we brought him back so we can see if you guys made it to the end of the video and also so we can throw off everybody else in the comment section when they go.
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So much for joining me, you guys, I will see you all in my next video, where the next Vic yeah I’ll see you there Https //notinere.com/48-health-details-to-maintain-you-shifting/ Read More 48 Health Details To Maintain You Shifting