Step 1. Be in a caloric defecit

Step 2. Eat low calorie high volume food

Step 3. Count protein and calories

Step 4. Quit chasing fad diets such as keto, fasting, carnivore, and Atkins

1. Eat 1 gram of protein per pound of body weight

2. Have set till failure in your workout🔥

3.make sure you have active rest days💪🏻 (i perfer doing cardio)

4.make sure to do cardio at least 2 hours from your workout

5.focus on form and squeezing rather than amount of weight

6.hit each main muscle group at least 2x a week (I perfer push pull leg split)

7.take at least 5 grams of creatine

Barbell squat – 4×8-10

Air squats 4×8-10

Dumbbell rdl 4×10 *slightly bend at knees, hinge at the hips and push your butt back*

Leg press 4×10 *don’t lock your knees at the top*

Side lunges 4×6 each leg

Leg extension 4×8

Leg curl 4×8

1. Helps muscles produce more atp (energy)

2. supports many other functions that increase muscle mass (Igf-1, cell swelling, reductions in myostatin)

3. Improves high intensity exercise performance

4. Speeds up muscle growth

5. It is one of the most widely researched supplements in the world

1. Be in a caloric defecit and don’t wing your nutrition you’re only cheating yourself

2. Lift heavy to maintain muscle mass

3.be patient,Consistent, and slow. Don’t give up you’re not going to see progress overnight.

4. Drink lots of water 💦 (I recommend a gallon a day)

5. Go for daily walks (aim for 5 miles a day)

6.eat lots of veggies

7.don’t buy stuff you binge on

8. Quit drinking soda

9.keep eating out to a minimum

10.don’t cut out carbs