SetbySet

Vijay what do you want?

Peace just give me peace.

Also just give me insane muscle . All over, not a specific body part, I just want slabs of muscle. That’s my physique goal

Been a tough year last probably up there with one of the most challenging I’ve ever had

Training and nutrition was consistent for most part

Consistency is key to everything.

You can create the most ‘optimal’ plan based upon the latest research but if you can’t stick to it; what the point?

Above is my current physique

56.2KG
Calories -2,300

What’s your goal? Let me know in the comments

If you’re asking about cheat meals at the start of a diet or at any point … you need to get out of that mindset

Flip it

The reason why you have the body fat you do is because you’ve been cheating for the past 5 years .

Not sensibly eating

Not sensibly sleeping

Not consistently training

Not being consistent

Realise sustainable fat loss will take time

I can make it easier for you, help you be flexible with food choices

However don’t get me wrong, there wjll be times where you will be hungry

It will be tough

Karen brings in a tray of Crosstown doughnuts to celebrate the fact that it’s ’Friday’ . Or perhaps on a Thursday given who goes in the office on a Friday nowadays?

Eat protein rich meals beforehand - You want the whole tray I get it. We all do, but make sure you consume a good few protein rich meals prior to the Friday afternoon before she stumbles across and lays them down. Going into the day starving yourself will only lead you t gorging through the box of 12

Sweet alternatives - If you have a major sweet tooth; bring in alternatives, protein bars, yoghurts and fruit are great options or head to one of the many Prets, supermarkets or Ole & Steens that have lower calorie alternatives .

7 days - Not I’m not on about Craig David, but realise she’ll bring it in again and you’re not depriving yourself of EVER having it.

Factoring it in your macros - We know the importance of being in a calorie deficit for fat loss so if you REALLY want one factor it in to your daily calorie target

Taken Karen to the gym? - Ok I’m half joking, but if you’re comfortable enough just share the fact you’re trying to stick to your training and nutrition goals with her and that you don’t want one.

Sleep is so important when trying to lose body fat or gain muscle

It’s a foundation to pretty much everything.

If you don’t sleep well, you’re tempted to store body more easily

You’ll be you’ll be more tempted to eat less satiating higher possible foods that will push you over your calorie target

You’ll be tempted overeat

Your performance in the gym will suffer as you feel lethargic and tired

You always just be a miserable person

Oh, and you won’t be a pretty function at work to the level that you want

Now let’s take sleeping when you’re dead and change that into prioritising 7/8 hours of good quality sleep per night