MYPROTEIN Deals – Help me release UNIGAINS Apparel!

 

Summer is coming, WHY THE F*CK HAVE YOU NOT GOT A SIX PACK YET!?

 

Don’t worry, I’m here to save you and get you ho-ready. Btw, those are actaully my abs which I got whilst I was studying, so you have no excuses.

 

What do I need to do?

 

Follow the steps laid out below:

 

Workout

 

Follow my UNIGAINS program. I know it says it is meant for people for bulking, but you can utilise it for cutting if we tweak it a little:

 

-On the main tab, all the info about calories and protein is irrelevant, as we are trying to lose weight not gain it.

 

-On the workout tabs, ALWAYS DO THE FIRST TWO EXERCISES. That is, the 3 sets of the bench, squat, or deadlift, and the following exercise (shoulder press, pullups, or leg press). As we are cutting we will have less energy, and therefore it is essential to focus on the core movements, as these stimulate our muscles the most, which indicates to the body that we still need them.

 

–DO NOT EXPECT TO GET STRONGER. You are cutting, which means that you will have less energy and will be weaker. As the cut progresses your lifts may decrease a bit – this is fine.However, you should aim for your lifts/weight ratio to be about the same as you decrease in weight. If your bench was initially 100kg and a weight of 80kg, that is a lifts/weight ratio of 1.25. If you are cutting down to 75kg and your bench stays at 100kg, your lifts/weight ratio is 1.33 – this is ideal as you are getting stronger

However, you should aim for your lifts/weight ratio to be about the same as you decrease in weight. If your bench was initially 100kg at a weight of 80kg, that is a lifts/weight ratio of 1.25. If you are cutting down to 75kg and your bench stays at 100kg, your lifts/weight ratio is 1.33 – this is ideal as you are getting stronger proportionally to your weight. However, if your lifts/weight ratio were to decrease below what it was initially this may be bad, as you may be losing more muscle than you should be. If this happens email me at mike@unigains.com

 

FOOD

 

There are a few things you need to do:

 

1) Read this article to decide if you would prefer to lose weight the sciency way or the non-sciency way. If you want to be 100% sure that you will lose weight follow the sciency way, and this is what the guide is based on. You want them abs – right?

 

2) Read this article to see the most effective eating method to lose weight (in my opinion). Of course you do not have to follow it, but for me it works, and it works well.

 

3) Times your weight in pounds by 15, then subtract 300. These are the amount of calories you want to be consuming to start with.

 

4) Times your weight in pounds by 15, then times this by 0.8. This is the minimum amount of grams of protein that you need to consume.

 

5) Track your weight every week. If you are not losing more than 0.25kg of weight a week, reduce your calories by 100-200. If you are losing more than 0.75kg, you are losing weight to fast and will lose more muscle as a result. Increase your calories by 100.

 

6) To make life easier and simple, create a set calorie plan in advance and stick to it. Go on MyFitnessPlan and sort out a diet which satisfies your calorie and protein goals which would best suit you. If you are tight on money go for proteins like eggs, why protein, baked beans, milk and frozen fish. Carbs like rice and pasta are cheap as hell so that should not be a problem.

If you need help creating a meal plan, email me at mike@unigains.com and I will happily help you out!

 

There you have it! That is all you need to get ripped for summer!

 

If you need any help whatsoever, email me at mike@unigains.com and I will do what I can to help you shed that fat.

 

-Mike