WEIGHT LOSS | How I Lost 30 Pounds and Kept It Off
With the pandemic gym closures, loss of schedule and a new work from home set up many of us have gained a pandemic 15. Using what I’ve learned from competing in both powerlifting and bodybuilding competitions, this video will walk you through the steps you can take to help rid yourself of unwanted weight!
Remember weight loss is 80/20, eighty percent nutrition and twenty percent fitness. Try implementing the following:
1. Stop eating carbs after 4pm
2. Cut out processed food
3. If you have access to the gym, prioritize heavy lifting over cardio
4. Drink water!
Sample One Day Meal Plan
Meal 1
Macros:
Carbs: 30 grams
Protein: 25 grams
Fat: 5 grams
Green Smoothie & Eggs
Green Smoothie:
½ cup oats
1 tbsp nut butter
1 cup of berries
1 cup unsweetened almond milk
1 cup of spinach
Eggs
4 egg whites & 1 yolk.
Meal 2
Same Macros as above
Chicken Rice Bowl
6 oz of chicken breast,
½ cup of white rice
1 cup of spinach
1 cup of sugar snap peas
½ cup of avocado
Meal 3 (eat before 4pm)
Same macros as above
Baked Fish w/ sweet potato
7oz fish
5 oz sweet potato
2 cups of green veggies (salad)
Meal 4
Macros:
Carbs: 0
Protein: 25 grams
Fat: 5 grams
Turkey Meatballs & Kale Salad
5 oz of turkey meatballs
2 cups of kale
2 cups of spinach
1/2 cup of assorted veggies
To reach your fitness goals create sustainable clean eating habits instead of following fad diets. While motivation is fleeting, habits are forever.
Insta Fitspo: @oxtailandsquats
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