10/22/2023
Got back up to 245 (fat ugh!)
Then got back down to 215 while working to gain muscle as well. Yay!
How I do it:
Protein 30 grams within 30 minutes of waking up (this is critical)
Calorie deficit of about -500 calories daily
2000 calories per day...Mostly Protein
No eating after 7pm (sometimes 8pm 🤷♂️)
Multiply your goal weight by 10 to get calorie target
200 lbs X 10 = 2000 calories per day
Waaaaay less sugar and bread
Intensity type weight lifting (helps fat loss too)
More steps throughout the day
Supplements:
Creatine monohydrate
Multi vitamin
Add D3, zink, to make-up what I'm missing
Workouts:
2 set max for each movement
Each set is to complete failure (low sets = high intensity)
Plenty of rest days and as much sleep as possible.
