Get RIPPED in 4 Weeks Eating Ice Cream 🍦
If you want to learn how to get ripped in the next four weeks while eating ice cream.. I know sounds ridiculous but if you want to learn how I recommend that you watch this whole video because in this video I’m going to give you a step-by-step guide on exactly how you can be ripped in the next 4 weeks while still eating your favorite junk food. My coaching clients pay for this kind of information but I’m giving it all away for free and if you appreciate the tips you can thank me by hitting that subscribe button. Let’s start right off the bat with the fact that I want this to be a very honest video meaning no BS. So let’s clear up any kind of Notions that you can go from being 300 pounds to ripped in 4 weeks because you obviously can’t. It’s going to take you longer than that to burn that much fat. So what is possible in 4 weeks? Well it depends on what you do, and you can really only effectively burn fat through diet modifications and exercise but diet is king when it comes to fat loss. That whole diet is 70% of your results thing….its true.
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So the amount you can achieve in 4 weeks almost entirely depends on how aggressive your diet regiment is. If your diet plan is really aggressive…. within 4 weeks I’ve seen people lose up to twenty pounds or 5% body fat. On the other hand if it’s more of a moderate cutting plan you’ll lose closer to twelve lbs or roughly 3% body fat in the 4 weeks. Keep in mind you’ll have to actually stick to the plan to get these results which is usually the area that people fail at the most. So make sure you’re consistent. To set up our very own diet plan we’re going to have to count some calories and macros. don’t worry this doesn’t mean that you’re gonna have to count them for the rest of your life but at the very least in the beginning we do need to count in order to set the plan up correctly with the right portions. The first thing you have to do is figure out what your maintenance calories are. This is the number of calories that it takes for you to maintain your current weight. You can figure this out by using the calorie calculator that ill link up below or if you want a really simple way to do it you can multiply your weight in pounds times 15 if you’re a man and 13 to 14 if you’re a woman. So let’s pretend I weigh an even two hundred pounds. I would take 200 and multiply it by 15 which would give me 3000 calories for maintenance. Keep in mind that these recommendations are based on the assumption that your activity level for the week is at least average. So we want to be exercising at least 3 days a week when using these numbers to estimate our maintenance. If I was going for a more regular pace for my cut I would subtract 25% from maintenance which would be 750 calories leaving me with 2,250 calories. If i was trying to burn the fat faster with a really aggressive structure that would required me to subtract 45% for maintenance which would leave me with one thousand 650 calories. Let’s pretend that I want to go with the more aggressive fat loss strategy so 1650 calories is going to be my starting point. and for a two hundred pound man trust me that’s low enough to get fat off fast. The next thing we want to do is decide how many meals per day we want to have. Meal frequency does not have to be rigid you can be pretty flexible and choose how many times a day you’re going to eat. Let’s pretend that for me ideally I would like to eat only two times a day. I can take 1650 and divide it in half which would leave me 825 for each of my two meals. But lets say I’m not a big breakfast eater I just need something light so I’m going to have 6 egg whites, a fat free plain greek yogurt, and one slice of Ezekiel bread for breakfast which is a total of about 300 calories. Now I have 13 hundred 50 calories left over for dinner. And you can really structure your day however you want. You could have 6 meals, or your regular breakfast lunch dinner format. Whatever works better for you as long as you’re working from your proper calorie range. Once you know how many meals you’re having we want to start figuring out our macro. Protein is going to come first. I want 30 to 40 percent of my calories coming from protein when trying to get ripped. So 40 percent of 1650 is six hundred sixty calories. And we know there are four calories in each gram of protein. So we take 660 and divide it by 4 which leaves me with a hundred sixty five grams of protein per day. When doing flexible diets in which we’re trying to lose weight the protein requirement for the day is mandatory.
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with over 100,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to email@example.com