Today’s post is not about my recommendations or opinions on how you should go about your training. Instead, it’s about the personal guidelines I use in order to make my life a little easier when attempting to reach a specific fitness goal. Due to the fact that I am currently leaning out in preparation for a family vacation and a possible photoshoot, I’ve decided it would be a good time to share my 12 MUST FOLLOW rules for getting shredded as fuark!
To some, these rules may seem like far too much. To others, these rules may not seem like enough. To me, these are perfect and get me where I need to be, every time. So, without further adieu, here are the 12 rules I live by when prepping to get, as Lui Marco would say, “Diced to the socks”.
My 12 Rules…
1. Fill the training calendar…first
If I am cutting for 12 weeks, then my workout routine and schedule for the next 12 weeks is damn near written in stone (with the exception of cardio). Not only do I know on what days my training sessions land on, but I also allot a scheduled time. This makes it 100x easier for me to schedule meetings, appointments, work, hangouts, etc without having to try to “squeeze in” my workout. As you can tell from rule #1, I place a pretty high priority on my training.
2. Stock the fridge according to your goals
The items I keep in my fridge and/or pantry change in accordance to my macronutrient goals. When I am at the higher end of my calories during a “bulk”, you probably won’t find egg whites and fat free yogurt in my fridge. However, while my carbs are decent (high for most people’s standards), my protein is high, and my fat is low, my fridge and pantry will reflect that. A simple example would be the almond milk transition. During higher calorie phases, I add the flavored version that contains 60-90 calories, while only drinking the original 30 calorie version when my calories are low. Foods that contain very little to no fat with a decent carb and protein content become my best friends.
3. NO CHEAT DAYS
I know…you probably think I’m insane…but before you judge me and completely skip this rule, let me explain. Most people cut on VERY low calories and/or low carbohydrates thus making their diet nearly unbearable. I, however, perform a very slow and calculated cut that allows me to keep my calories high(er). So, not only am I still consuming 250 grams of carbs while reaching single digit bodyfat levels, but I also schedule 1 re-feed day per week where my carbohydrates almost double. Now, I guess you could call this a “cheat-day”, but on these day’s I don’t over indulge on bullshit and I still have a set macronutrient goal that I stick to. Not to mention, this day is in no way shape or form a means to keep my sanity, in fact, this is a necessary strategy to ensure I continue to lose fat while maintaining my strength and muscle mass.
4. Control the calories…don’t let them control you
Today, if I go over my fats by 10 grams and over my carbs by 25, I NEVER say “fuck it! Today is already ruined” and commence to eat away my pain. Instead, I simply adjust my calories for the next 1-2 days to get me back on track for THE WEEK.