will only give you negative
effects on your health and shut
down your hormones.
It’s easy to lose weight, it’s
much harder to only lose fat.
The key to holding muscle and
losing just fat is all about
keeping your metabolism
high.
“Once your protein and
fats are set, you don’t need
to change them at all
throughout the whole prep-
carbs are the only calories
you need to play with. Every-
body has different genetics,
some people will need a lot more
carbs than others. A good
guideline to go by is about 3
grams per pound of lean body
mass. So, 200 lb = 600g of carbs
a day.
“The first change we make
during prep is to cut carbs by
25%, which gives me 450 grams
per day. We consume these over
the first five meals, and the last
two we cut the carbs out.
Breakfast and post workout
meals should have the most
carbs. As a guide, spread half of
your total daily intake across
those two and then spread the
remainder equally across the
other other meals.”
MOST
IMPORTANTLY
“The most important thing is we
are eating the same each day so
that we can adjust if we need to
each week. It’s pretty impossi-
ble to lose more than 3 lb. of fat
in a week; any more than that
and you’re probably losing
water/glycogen weight, or much
worse, muscle.
“We want to achieve a nice
steady 1-2 lbs fat loss every
week- this way we know we are
holding muscle and only losing
fat. If you lose more than 3 lb,
then you need to increase the
carbs.
“If you’re losing less than a
pound a week, then you should
either decrease the carbs or
add in cardio.
“Now, we’re not big fans of too
much cardio- too much can
leave you looking stringy or
cause you to lose muscle. So,
we’d rather lower the carbs than
add in cardio.
“Losing muscle will make the
metabolism crash and make it
more difficult to lose fat. So, it’s
in our best interest to keep it at a
one to two-pound loss per week,
so we only change something
when the fat loss slows down.”
THE RIGHT NOW
“So, that’s the lowdown on
where we’re at right now. This is
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FLEX | FEBRUARY 2018