The Art of Staying Lean (Why You Can’t Keep Your Six Pack)
The Art of Staying Lean
We’re all determined to shed off every last bit of fat and reveal model worthy definition! So we diet and train our asses off to get into incredible shape. Yet, we’re missing something! We don’t address how to keep our shape. I mean why would we? If we can get the fat off, then surely we can maintain that.
We all know that on paper, it’s a heck of a lot harder to be dropping fat, compared to simply maintaining one’s body fat percentage. But what shows up on paper, isn’t always the same case in the real world. In fact, how many people do you know that lost a bunch of weight only to gain it all back, and then some?
Hell, I’ve done this quite a few times! I’d start around 12% body fat, then I’d shred down to 8, 7 and sometimes 6% body fat. I’d get there, then I’d feel an enormous amount of satisfaction and I’d allow myself to relax, completely.
Like clockwork, I would quickly and swiftly regain all the body fat I had dropped. After doing this several times, I finally had to dial in a cutting protocol and maintenance protocol that allowed me to stay at 6-8% body fat year round.
Well in this podcast, we cover exactly how to keep your six pack abs. In fact, this is one of the most important episodes you will ever listen to. The last thing I want is for you to lose the same 10, 20 or 30+ pounds over and over again.
Instead, I want you to lean down once and stay there. This takes a very methodical strategy, one that I have laid out precisely in this jam packed 35-minute podcast.
In this episode, you will discover:
- Exactly why extreme dieting will cause you to gain weight faster than a retired NFL player
- How to cut correctly in the first place (otherwise you will never maintain your results)
- Why you must maintain dietary discipline and structure when eating at maintenance
- How to adjust your calories to maintenance and ensure you don’t gain an ounce of fat
- The best macro split for eating at maintenance
Thank You For Listening!
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Not sure if the PDF is downloadable.
Could please check it out.
Yes it’s downloadable. You will get emailed it right away.
Great episode guys! Lots of good info, as usual.
Quick question, after you find out how many calories you have to play with again, would you recommend building the calories back up slowly in weekly increments, or do you think it’s best to add in the calories at once?
You can definitely add them in at once. You’re eating at your new maintenance so you won’t gain fat.
Hi Greg,
Very useful information. Is there a way to calculate our ideal weight based on your height using the golden/adonis ratio?
Best,
Hemming
Ideal weight is usually height in cm – 100 = weight in kg.
Thanks a lot Greg!
Then I still have to gain 15kg to get to 77kg. I’m just so scared of putting on fat in the bulking when I’m eating at a surplus even though I work out and eat only clean food.
As long as you eat at a small deficit you will be fine! So don’t try to gain more than 2-3 pounds per month.
I hope you mean small surplus.
I’m also going for the slow approach. I don’t want to just put down a lot of food.
Woops, meant small surplus!
What is the equation for women?