A 500-calorie deficit, three strength sessions weekly, and one gram of protein per pound of body weight. Track food for a week, measure weight daily, take weekly progress photos, and hit 10,000 steps. Don't change anything unless progress completely stalls.
If I wanted to get ripped for summer, I'd follow these rules. Eat 500 calories below your maintenance levels. Lift weights at least 3 times a week. Eat 1 gram of protein per pound of body weight. Track your food intake for at least a week. Weigh yourself daily and take a weekly average. Take progress pictures in the same spot every week. Aim for roughly 10K steps per day. Don't shop and change your training and nutrition unless progress has completely stalled. Eat something you really love every single day, or you're gonna lose your mind. Follow me for more fitness tips that actually work.
"I Haven't Worked in 10 Years" - How Rob Lipsett Built a £1M Fitness Empire From Nothing
