How To Lose 15+ Pounds Of Fat
I’m going to walk you thru setting up your plan so you will lose 15+ pounds of fat in a sustainable way so you don’t have to do it again and you can easily maintain the results afterward.
If you find this video valuable and helpful please subscribe if you’re not already and then hit the like button and comment down below telling me what you ate for breakfast.
First off, I chaptered this video so It’d be easier to come back to or take notes on but let me say this if you plan on skipping around…There is no fluff in this video, everything I’m saying is crucial to having an amazing sustainable transformation all the way up to the last part of the video where I talk about having an end date. I’ve taken myself and clients thru this process so many times and these are the foundation to the best transformation you’ll ever have.
I’m about to start my own fat loss phase after 6 months of intentionally gaining weight, it was supposed to be 8 but I’m stopping 2 months short because some of my clothes are becoming too tight for my liking and I was skating yesterday and bent my knees and my once loose pants felt so tight. I’ll be losing around 15 lbs in this fat loss phase and I’ll walk you thru exactly how I’m going to be doing it so you can too.
Step 1: Calories and Protein
You’ll need a food scale and the free version of my fitness pal, this is how you’ll ensure everything is as accurate as possible for the best results possible.
If you already know your maintenance calories that would be best for future refeeds or diet breaks and you can get started by subtracting 300-500 cals from it for your daily deficit.
If you don’t know your maintenance calories you can use an online calc to estimate it and then eat that amount for 1-3 weeks testing it out and adjusting to find a 100 cal range where you’re maintaining your weight.
If you have no interest in finding your maintenance calories and want to hop right into a deficit multiply your goal body weight by 12, this will be your starting deficit number.
My goal body weight is 165.
165 x 12 = 1,980
I’ll aim for 1900-2000 calories per day.
To find your protein multiply your goal body weight by .8 and multiply your goal body weight by 1.
This will be your protein range.
165 x .8 = 132
165 x 1 = 165
Protein range 132-165 grams per day.
I will almost always eat more than 165 grams per day because I feel more full and satisfied, which a high protein diet is proven to do.
Step 2: Sleep
This step is so slept on…*crickets* but if you want to be successful or at least make this easier on yourself you will prioritize this.
Being sleep deprived for even one day will make you more hungry and less satisfied after eating a meal that normally satisfies you.
You’ll also obviously be tired so less likely to cook meals that fit your goals better and more likely to opt for the quick option that may not fit for your goals.
Set a sleep schedule where you can get a minimum of 6 hours per night asleep, 7-9 is probably best.
If you want the best results possible your weekend schedule won’t differ more than 2-3 hours from your week day schedule.
Step 3: Steps/Walks
If you have a desk job or If you’re sedentary like me this is crucial for you for weight loss but more importantly mental and physical health.
This will literally improve your mental wellbeing the first 5 minutes you start doing it, you can’t stop the chemical process that happens in your brain. It will also improve your heart health and you can continue to reap the benefits thru old age.
10-40 mins a day (or 7-12k a day) is all you need, schedule it now and get it done.
I do it right when I wake up because I’d find a way to skip it otherwise and I like waking up that way.
Step 4: Weight Training
This video isn’t about weight training so I’m keeping this short, weight train 3-4 times per week. I can go into all the health benefits but if you want to look aesthetic and sexy or toned etc… this is literally the way to do that, don’t neglect it.
Here are some common splits that I’ll use and that I’ll program for clients:
3 day splits:
Push Pull Legs
Upper Lower Full-Body
Full-Body x 3
4 day splits:
upper lower upper lower
Push Quads Pull Glutes/Hams
I’ll also link a playlist of very good exercises you can do in the gym broken down by each muscle group.
https://www.youtube.com/playlist?list=PLu5NsLsUV84zPR7XAMji3vjeEbPu7yX8O
Step 5: Food choices
90% of what I’m eating will be whole, minimally processed foods, lean protein sources, fruits & veg.
I’ll be sure to regularly document full days of eating on IG and tiktok but I’ll also make videos on here on YT that will dive into how to make each meal I’m eating.
I’ll film recipe tutorials and I’ll try to include some new recipes each time.
Right now I can tell you the majority (not all of it, just the majority) of my protein/carbs/fats will come from…
Protein: powder/bars, chicken breast, 93% lean ground beef, eggs/egg-whites, & beef sirloin and steak.
Carbs: white rice, any potato, bananas, excess fruit/veg, greek yogurt, chickpea pasta
Fats: Fish, nuts/nut-butter, dairy products
Step 6: Adjusting, Sacrifice & misc
Adjusting calories
Weigh yourself in the morning everyday after you use the bathroom
record those weights in myfitnesspal or google sheets
take average each and every week
if you’re losing .5-1.5 lbs a week on average while being 80-90% consistent don’t change anything
if you went over cals multiple times in the week, don’t change calories
if you were perfect or on track 6 out of 7 days… and lost 0 lbs ON AVERAGE, drop cals by 50-150.
Sacrifice
If you want the best results possible you need to sacrifice some things other people aren’t willing to sacrifice.
like drinking and eating out multiple times every week
I’ll tell you right now you won’t get good results getting fucked every week, moderation is fine but if you’re drinking 5+ drinks multiple times a week you’re not gonna be happy with the results.
Best results possible: eat out 1-2 times a week MAX and cut out alcohol during your fat loss phase.
Misc
If you lie and cheat yourself you’re only cheating and hurting yourself, this won’t negatively impact ANY one else. Be brutally honest with yourself and use your failures as learning experiences to get better.
use a consistency calendar, if you don’t know what that is I’ll link a video I made showing you how to set one up and use it to stay consistent.
END DATE / LIGHT AT THE END OF THE TUNNEL. This is crucial, I’m doing this for 12 weeks MAXIMUM, even if I don’t reach 165. After that I’ll take a maintenance break for 2-4 weeks and then during the break decide if I want to keep going or end the cut.
If you don’t set an end date you leave the possibility for your inner sissy to say… it’s okay to cheat you have all this time to lose the weight… and if you do that once that’s a slippery slope that can keep happening every single week, I’ve been there before and it’s terrible and you don’t see it happening until weeks/months later when you can reflect. SET A MANDATORY END DATE.
Alright if you watched this far I appreciate you and I can tell you’re serious as fuck about losing fat and you’re doing everything you can to educate yourself so I know you won’t be just “trying to lose fat” this time, I see you as “I will create an amazing transformation and let no inevitable obstacle stop me” That’s how I see you.
I hope you enjoyed the video, If you find this video valuable and helpful please subscribe if you’re not already and then hit the like button and comment down below something that scares you, for me that’s spiders and running out of coffee, talk to you soon.
Thank you for reading or watching!
I hope this has helped you and if it has…
Please let me know via email! tedgormanpt@gmail.com
Also, if you have any questions about what we talked about today…
Email me, I’d love to answer your questions and give you some advice 🤝
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Talk soon,
-Ted :)
