Simple guidelines to physique composition control (Fat loss)

1— 

Consistency will yield better results than a perfect program / diet that is inconsistent.

2— 

For improved energy levels (more intense workouts), structure your carbs around workouts

3— 

It is easier to loose body fat than to gain muscle.

4— 

Prep / cook your own food.

5— 

Decrease calories on off days.

6— 

Carbohydrates are anabolic so don’t take them out of your diet. Keep them low enough for fat loss.

7— 

Glycogen levels need to decrease in order to access body fat.

8— 

When glycogen levels are low your muscles may feel flat (depleted) and you will feel hungry.

9— 

Eat out as seldom as you can while still enjoying your life.

10— 

Low carb / Ketogenic diets will help you loose fat quickly but your body will rapidly adapt to it. From here you will find it difficult to loose any more. In my opinion they should be avoided.

11— 

Fats need to be carefully monitored, as they are the most caloric dense macronutrient (9 cals per gram). Apposed to carbs & protein, which both have (4 cals per gram)

12— 

If you don’t plan you will fail to reach your goals

13—

Consume in and around (1 gram) of protein per pound of bodyweight to help maintain your muscle.

14—

Diet slowly aiming to loose around (1 pound) per week

15—

Drink water (Its been said over and over but its enormously important if you want to get lean)

16—

Green vegetables

17—

Discipline and consistency are two principals that need to be valued