09/01/2026
4 Phases To Lose 20+ Pounds Of Fat ‼️
1️⃣ The Start
I get my clients to log their food for 3 days without changing a thing to see the average amount of calories and protein they consume. Im also watching for their habits.
I do a workout assessment, going through their primal exercises to see what we need to fix so they et the most out of their program
How is their form? How is their activation? Is their any big imabalances we need to fix? Do they know how to train with intensity, learning to lift close to failure
2️⃣ Reset
Go to this calculator, punch in your stats to get your maintenance calories
For your protein goal, its a minimum of 1g per ideal bodyweight, if you’re 170 lbs and you want to get to 150 lbs… 150g of protein per day
2 weeks to reset metabolism - you know when you hit a reset when it feels normal to eat this much for your program
Workout 4 times per week, 5-8 exercises per workout, 2-3 sets, 6-15 reps, 1.5mins - 3mins rest focussing on proper, activation, tempo, and lifting close to failure with good form
Your teaching your body how to build muscle
Three weigh ins per week + progress pics week
3️⃣ Recomp
You should be losing 1-2 lbs on the scale per week
Continue to do 4 strength training workouts per week and hit your protein goal
We add 15mins of steady state cardio on a treadmill, incline 12-15, speed 2.6-3, after each gym workout
We drop your calories into a deficit, by 300 calories, monitor your weight and see how your body responds. Every 2-3 weeks or if your progress stalls you increase cardio by an extra 5 minutes, and you decrease your calories, while keeping your protein the same
4️⃣ Recover
Being in a deficit for that long puts a lot of stress on your nervous system and your body, so you want to take a break. Increase your calories and cut your cardio in half until you reach maintenance. You know you’re at maintenance if your weight is staying steady.
