International trainer, nutritionist, and fitness program creator
Body fat: 7-8%
“I typically train about five to six days a week, with one or two rest or low intensity training days.
Usually, three to four days are full-body strength training, each workout consisting of supersets, drop sets, and/or compound exercises. This formula, if done right, provides both cardiovascular and strength training in a short period of time (about 60 minutes). If I have time, I’ll do about 20 to 30 minutes of low intensity cardio, like walking on the treadmill. The other days, I do 30 to 45 minutes of HIIT on a stationary bike or sprints on a track/treadmill. I am always changing my own workouts which creates a 'plateau-proof' training regimen. But eating healthy and consistently with the right portion of macronutrients throughout the day is 75% of the effort in achieving transformation. I eat five or six meals a day, with an average of 40g of protein, 25g of complex carbs, and 15g of fats. That equates to about 2,500 to 3,000 calories in a day. The only simple carbs (sugar) I get is from fruit, which I will consume in the morning and sometimes at lunch. Preparation is the key to a successful meal plan for me. I take the time each weekend to plan and prepare my meals for the upcoming week.”
The Simple Way to Lose Weight On Your Commute to Work >>>