A five-year lean-body journey distilled into five lessons: multiply your body weight by 11 for daily calories, squeeze the target muscle on every rep, add one rep per week, split workouts into two upper days, two lower days, and one accessory day.
It took me 5 years to get this physique, but I'm gonna tell you the 5 most important lessons that I wish I knew in the beginning because it would have made this process 10 times faster. And if you apply all of these, you can reach your dream physique in 3 to 6 months. Number 1, take your body weight, multiply it by 11, and that's how many calories you eat to lose fat. Number 2, every single rep is with intent and vision in your brain, squeezing and contracting the muscle. That's mind-muscle connection. Number 3, If you did 8 reps today, you have to do 9 reps next week. That's progressive overload. Number 4, 2 upper body days, 2 lower body days, and 1 accessory day. That's a structured routine. And most importantly, number 5, if you use the link in my bio, you can get access to my 21-day fat loss and body transformation roadmap.
