In my last post, I described how I would approach powerbodybuilding. Mind you - I tried it immediatly after my accident and I LOVED it! A great mixture between heavy sets, lighter sets and a satisfying feeling of accomplishment in general is what I experienced. The key with this self-made program is PROGRESSIVE OVERLOAD!

Progressive overload is the basic fundamental concept that all bodybuilders, powerlifters and strength athletes agree on - constantly improving with every workout. For a lot of people, this doesn't come as big news, yet not many apply this to their training. When I started working out, I saw somebody walking around the gym with a notebook and a pen, writing down sets and reps for each exercise and I couldn't help laughing. Four years later, I am basically the same person, and I can tell you that this was the best decision I've done so far in my training. Although, there is no need for a notebook when you have a smartphone in your pocket. Take notes on your phone and aim to increase your reps, or weight when you've reached the top of the rep range! So, this is what the training program looks like

Day 1: Chest and triceps

Bench press; Warm-up(40% of your max for 3-6 reps, and then 60% of your max for 3-6 reps) 3-5 reps, 3-5 sets (aim for 3x3, 4x4 or 5x5. When 5x5 is reached, increase weight.)

Incline chestpress (Tight grip): 3-6 reps, 3 sets

Bent-over cable flyes; 8-12 reps, 3 sets

Dips; AMRAP (As Many Reps As Possible), 1 set

1-handed tricep extentions on cable; 8-12 reps for TWO sets

Overhead (behind the neck) dumbbell press; 8-12 reps for TWO sets

Day 2: Back and biceps

Chin-ups; 8-12 reps with body-weight for 3 sets, if body-weight is too easy, add weight

Deadlifts; Warm-up(40% of your max for 3-6 reps, and then 60% of your max for 3-6 reps) 3-5 reps, 3-5 sets (aim for 3x3, 4x4 or 5x5. When 5x5 is reached, increase weight.)

Lat pulldowns: 8-12 reps, 3 sets

Exercise of choice for central back (bent-over rows, cable rows etc.) 8-12 reps, 3 sets

Seated dumbbell curls; 3-6 reps for 3 sets

Burnout exercise of choice; AMRAP 1 set

Day 3; Quads, hamstrings and core

​Squats; Warm-up (40% of your max for 3-6 reps, and then 60% of your max for 3-6 reps) 3-5 reps, 3-5 sets (aim for 3x3, 4x4 or 5x5. When 5x5 is reached, increase weight.)

Romanian deadlifts: 8-12 reps, 3 sets

Leg press: 3-6 reps, 3 sets

Leg extensions: 8-12 reps, 3 sets

Leg curs: 8-12 reps, 3 sets

For abs; Three exercises of choice with resistance, 8-12 reps, 3 sets. A superset is recommended!

For lower back; Two exercises of choice with resistance, 8-12 reps, 3 sets. NO SUPERSET!

​Day 4; Deltoids and calves

​Military press; Warm-up (40% of your max for 3-6 reps, and then 60% of your max for 3-6 reps) 3-5 reps, 3-5 sets (aim for 3x3, 4x4 or 5x5. When 5x5 is reached, increase weight.)

Narrow-gripped shoulder press on machine: 8-12 reps, 3 sets

Superset between front deltoid raises with dumbbells and lateral raises with dumbbells; 8-12 reps on each exercise and 3 sets

Rotary deltoid exercise - preferably with dumbbells: 8-12 reps, 3 sets

Reverse cable flyes: 8-12 reps 3 sets

Calf raises; 6 sets of 8-12 reps

​Day 5; Arms

​Overhead (behind the neck) dumbbell press; 2 warm-up sets, 8-12 reps and 3 sets after that.

Skullcrushers; 8-12 reps for 3 sets

Rope pulldowns; 8-12 reps for 3 sets

Barbell curs; warm-up with the bar for 6-10 reps and then 8-12 reps for 3 sets

Seated dumbbell curls with a slight decline. 4 reps on each arm, and then 3-2-1 all in the same set. In the beginning you'll probably only be able to do 4 and then 1-2, but keep going until you can do 4-3-2-1, and then increase the weight.

​If you managed to read everything, good job! And there you go, that's the way I'll be training the upcoming weeks. Try this routine out for a week and let me know how you like it! 

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A lot hasn't really happened since I increased macros, the first week has basically been about easing into it and getting my lifts up safely. A weird injury occured as well, a strained left forearm during pull-ups. Haven't heard about nor experienced this before, so I'll approach my upcoming back day with caution. So, how will training look like for me? I will do bodybuilding splits, but I'll make exceptions for the compund exercises; squats, deadlifts, bench press and military press. Starting with a 3x3 for each compound exercise, and moving up to 4x4, and finally 5x5. Starting with 3x3, I'll go for 80% of my 1-rep max and work upwards from that. When I can perform a 5x5 with the given weight, a new attempt to beat my personal best will occur!

Current personal bests;
Bench; 105 kg
Deadlift; 180 kg
Squat; 100 kg
Military; Unknown

The squat number is the most shameful one, why?
All other lifts are way more developed and there is a good reason for that; I have very poor hip flexibility after my accident. My legs are strong, very strong. But my hips are simply not there yet! My current focus is to squat twice a week and properly focus on stretching to regain some hip mobility and flexibility. My old squatting PB is 122,5 kg and I'm aiming to beat that before this year is over!

As far as my split goes;
Day 1; Chest/Triceps
Day 2; Back/Biceps
Day 3; Quads/Hamstrings/Core
Day 4; Deltoids/Calves
Day 5; Arms
Day 6; Rest or Squat (depending on progress)

I'll provide you guys with deeper info about my splits overtime, and remember; winter is coming. Get those lifts up and make some gains!



​Terron F. Beckham. Jesus, I've never stumbled upon a guy who has impressed me as much as this guy. Cousin to Odell Beckham Jr, became a draft prospect after participating in a jumping contest at an expo. After that, he has proven to be one of the most insane athletes ever in his tryouts. Some dare to say that he is even better than his cousin. One of his most recent - and most impressive stunts is performing 315 lb (ca.140kg) bench presses and deadlifts, back to back - for a grand total of 100 reps. If that doesn't impress YOU, I don't know what will! I stumbled upon the concept of powerbuilding/power-bodybuilding earlier this year and got very interested by it. The thing is; I just couldn't bring myself to start. After my accident, I applied that sort of training to my routine for 10 weeks, and boy did I grow! ALL my lifts went up, and by quite a bit as well. Yet, I was stupid enough to think that a super-lean physique would be everything I've wanted, but the thing is; I can achieve that, but then what? Strength is an aspect where you can constantly push the boundaries, and that is exactly what I will be aiming to do this winter. I will do my best to keep my weight somewhat balanced and bodyfat increase as low as possible, but we'll see how all of this goes. 

And with all of this said, welcome to a new chapter! Welcome, to powerbuilding! 



So today marks the start of day 8 on diet, which means I've completed seven days. I've been feeling really, really good these days. A bit exhausted, but still good nonetheless. The most difficult day for me, as far as dieting went was actually my high carb day, because I couldn't for my life figure out what to eat. I just ended up eating a ton of fruit to make my macro goal. Low carb and no carb days were really, really easy. They aren't even close to being complicated when you've got your meals prepared beforehand. It's just to look at your watch; has 2-3 hours passed since your last meal? Great, bust out that box and eat!

Now, to the actual recipe for the hard work;

Current weight; From 93,5 to 90,5(!) 

Chest to waist ratio; 1,2197 (+0,0007)

One week down, only eight more to go!



​So, I'm currently finishing off my sixth day of dieting, and it's going real smooth so far.BUT, six days in, I've already had a refeed day. What is a refeed day, and what is a cheat day exactly. Let's look into it.

So, the thing is; I'm carb cycling. First time doing it, but I did PLENTY of research on it, and wherever I looked it said "Refeed day" or "High carb day". Now, on high-carb days, you up the carbs and your calories in general. BUT: You still stay below maintenance. The sole purpose is to keep your muscles full with energy! When carb cycling, your body will tap through glycogen storages first. Hell, this is the case with every diet out there at the moment. But what a high carb day does is that it simply puts you in a place where you ingest a lot more carbs than usual, with the purpose to refill glycogen storages to keep your workouts intense and feel an overall sensation of well-being. 

But what is a cheat day then? Well, a cheat meal/day has NO PHYSICAL BENEFITS! Yeah, read that once more. A lot of bogus articles and worthless fitness figures on the web will tell you that they have "Three cheat days a week and still look insane". That's bullshit to be honest. Cheat days are there to help with the psychological aspect of dieting. Feeling tired of your diet? Put Saturdays as your official cheat days! Personally, I'll have a refeed day every fourth day, and as far as cheat days goes? After every 5 kg I lose, I'll have a cheat day. The reason for this setup is that it keeps me pushing through the diet, early morning cardio and the weightlifting sessions a lot more aggressively than what I would normally do! The reason? I want my cheat day ASAP, and I'll only get it quicker if I stay on the treadmill for another five minutes or squeeze out another rep or two. 

Requirements for a cheat day? Well, don't go ape shit like Bradley Martyn above, 'cause he's on a whoole different level than the rest of us. I'd say, aim for between 500-1500 calories ABOVE your daily maintenance levels. Why? If you're on 500 kcal deficit per day, that puts you at a total of 3500 kcal per week. 3500 - 1500 = 2000, which in plain English means YOU WILL STILL BURN FAT BABY! But, you need to track your calories that day, for two reasons

A) Not going completely insane with the eating

B) Getting enough protein - a big deal breaker between a great or bad cheat day. 

So, just a summary down below;

Cheat day; Usually high-fat, above caloric maintenance level, no physical benefits but more about psychological benefits!

Refeed day; Definitely high-carb, below caloric maintenance level, all about keeping your performance peaking!

So, next time you encounter a cookie-cutter athlete on the gram, male or female, just know that they are trying to fool the public! Thank you for reading, and have a nice day!



That blurry ass photo will simply have to do as far as my "before"-picture goes! So basically, the diet starts today!

- Get to sub-80 kg before new years
- Increase aerobic capacity and performance
- Fucking quit smoking, once and for all!

Current stats:
Weight; 93,1 kg
Upper arm; 40,5cm
Quads; 60,6
Chest-to-waist ratio; 1,22

So basically, I want my chest-to-waist ratio to increase! (Not lose size in my chest/back, but lose size in my waist for V-taper). Fasted morning cardio is done, and I can't wait to get this show on the road. Yeah morning cardio was sort of difficult to execute because of poor lung capacity, but all of that will change. Have a nice weekend y'all!



Now, the purpose of this blog is mainly to enlighten you guys about health, fitness and training styles by using a scientific approach. I do not consider myself to be an "expert", but I know a thing or two. If I make false statements, or mess up on a certain factor, I'm more than open for corrections and critique! I want this "blog" to become a database over time, where all kinds of subjects are presented and discussed, your place-to-go when uncertain! Moreover, I am starting of a cutting season the 1st of October, and I will track my progress over here! So right now, I'm giving you the basics for a successful cut, and then I'll be aiming for 2-3 posts a week; one for progress, one for a preferred subject of mine, and one answering one or multiple questions you guys could have! With all of this out of the way, let's begin!

Muscle building 101 - A fool-proof guide to building and maintaining muscle!

"Building muscle is so easy"... said no one ever as a beginner! Everyone has different things to say about muscle development and how to achieve it; rep range, number of sets, number of exercises, nutrition, equipment etc etc. A simple subject can be made so complicated by overlooking the basics. In this post, I will explain;

A) Sets and reps; how many and why

B) Number of exercises - quality over quantity

C) Training styles for bulking and cutting - breaking down all stereotypes and myths!

And now, in chronological order; let's start with sets and reps! Everyone has their opinion to the amount of sets and reps one should perform, some people got it down and some still doesn't understand what they are on!

Starting with the sets, how many and how? The classic approach to bodybuilding splits are 3 sets, but why? 3 sets is what is most probable to ensure that muscle hypertrophy occurs. In theory; muscle hypertrophy CAN be obtained performing only one set of an exercise, but this requires perfect execution, something that you simply cannot decide by "feeling" contractions or a burning sensation in your muscles. 3 sets is the to-go for ensuring muscle hypertrophy. For bigger muscle groups e.g. legs, back and chest, four sets could be more optimal for you! Performing dropsets, supersets and pyramid sets I'd say 2 sets is enough.

What is muscle hypertrophy - basically the breakdown of muscle fibers! And the thing is - you probably know this already, but you've missed a detail; Different fibers have different growth potential. Myofibrillar hypertrophy and sacroplasmic hypertrophy. To spare you the headache of scientific terms; Myofibrillar hypertrophy = STRENGTH; Sacroplasmic hypertrophy = GAINS!

Obviously, sacroplasmic hypertrophy is what you want for an aesthetically pleasing physique. Sacroplasmic hypertrophy is best achieved by damaging deep muscle tissue, basically your muscle's final resources to get a weight up. Muscles doesn't know weight, they know tension! Keep this in mind and leave the ego at the door! No one is going to care if you benched 120 kg for sets of 3 with shitty form, and a spotter doing rows while you "bench press".

You can reschedule your workouts to focus entirely on hypertrophy by applying; Forced reps, negative reps, supersets, dropsets and pyramid sets. BUT; how is hypertrophy achieved? The answer is TUT (Time Under Tension)

When talking about TUT, the answer to all of your training flaws is right in front of you; Slow, controlled reps focusing on muscle contraction and control throughout the entire ROM (Range of Motion) is far superior to carelessly cheat-curling 20-kg dumbbells and looking to see if that girl in those yoga pants was observing you. 

Now, the number of exercises - rule of thumb; four for big muscle groups, and three for small muscle groups. Why? The more muscle fibers I break down, the better for my development? NO! Your body has to cope with the breakdown, and manage to recover as well. This is why rest days, proper sleep and good nutrition (especially enough protein) is so important! If you see a fitness model smashing 8 chest exercises and still making good progress, he's not natty, or there isn't enough TUT in his exercises - He's probably not training that way!, Remember; Quality over quantity!

Now, in honor of the famous tv-show Mythbusters, let's look at some common myths and debunk them!

Myth: You need to lift lower weights with higher reps to get lean

Truth: FALSE! low weight-high rep will result in muscle exhaustion alright, but where is tension though? You will break down muscle fibers, but a sacroplasmic hypertrophy simply won't occur. Look at it the same way as steady-state cardio. It could be good once in a while, but it simply won't be optimal for muscle maintenance!

Myth: you need to switch up your routine to prevent muscle adaption

Truth: Yeeah.. sort of. Muscle adaption is best prevented by progressively overloading - adding more weight each week or increasing the amount of reps performed. No need to swap exercises every week. Keep it simple!

Myth: Locking out on every exercise is optimal for hypertrophy.

Truth: Sure - if you want your joints to be all snapped up. Locking out on leg extensions, shoulder presses and leg presses will put unnecessary stress on your joints - increasing the risk of injury! BUT - lock out on your deadlifts to prevent injuries (stress on the lower back specifically)

Myth: Cardio hinders muscle development

Truth: Sort of. Too much cardio could potentially lead to a caloric deficit - a state where muscle will not be built! But a healthy dose of cardio (2-3 sessions a week) will keep your cardiovascular system in great shape. Better blood transportation to the muscles results in more oxygen in the muscles - and better performance!

Myth: My workout routine will work for anyone

Truth: It depends. Everyone is different. Sure, incline dumbbell press is great for your upper chest, but so is incline barbell presses as well. It is a question about taste and technique. Although, you need to hit different parts of your muscle to ensure a great overall hypertrophy. Seek knowledge! There are great exercise databases out there with plenty of exercises targeting different parts of the muscles. Find your niche!  



​When looking at the fitness industry, a lot of different equipment are promoted with the sole purpose of "Performance and recovery enhancement", but what works and what doesn't. Today, we will look at wrist wraps, sleeves (for elbows and knees), compression clothes and elevation training masks. What works and what is simply bogus?

Starting with wrist wraps - you see some lifters use these a lot, but what is the purpose and how do they work? Wrist wraps are there to keep your wrist steady - a huge advantage for heavy lifts. But you'll also see people using them for bicep exercises, including myself. Why? Well, I've found that wrist wraps helps me add on that extra weight on bicep exercises, barbell exercises specifically. Before I started using wrist wraps, I'd always cut my sets short because of shooting pains in my forearms. A research performed by the Weider Research Group compared two different back workouts - one with wrist wraps and one without. During the supported workout, the lifters performed an average of two extra reps! So to conclude - wrist wraps work!

Moving on to sleeves and compression sleeves. Basic sleeves are the ones you'd see a powerlifter use, and compression sleeves are the ones you'd see an athlete use. Compression sleeves work in such a way that they squeeze blood vessels, causing them to open forcefully. This results in an increase of oxygenated blood to the compression area - and thus, better performance. But if you're in the gym, these sleeves are probably not the ones you'd consider. A study (  2011 Jun;10(2):177-88. doi: 10.1142/S0219635211002683) states that these sleeves serve different purposes, and each purpose isn't actually fulfilled: For rehabilitation, they aren't the greatest. For bracing the elbows and knees, they work wonders. But the usual sleeve works in such a way that they simply keep the joints warm, which is actually advantageous for a lifter because a warmer synovial fluid helps "grease" our joints, thus helping with injury prevention. This doesn't mean that you don't have to warm up though! 

Compression clothes - you see successful athletes wearing this, as well as senior exercisers and newbies. But why, and do they work? Ladies, almost all of you work out in compression tights, but do you know the science behind it?  Kinesiology researcher, and Director of The Running Injury Clinic, Dr Reed Ferber at the University of Calgary ​has made a study about compression clothes. He states that NO research has actually been performed investigating injury prevention and recovery. But, he states that research has shown that compression clothes reduce oscillation, which can potentially reduce oxygen and elastic demand on the muscles. No performance benefits was found when studying sprinters, but compression clothes improved blood lactate clearance. Very small, it has close-to-no benefits among long-distance runners, sprinters or elite athletes. Reduced oscillation will result in a lower energy loss, which could potentially be beneficial for long-distance runners. As far as weight-lifting goes, no actual benefits are proven. So, basically it's a question of preference. Wanna wear tights, sure. But you won't get an edge over your peers. Sticking to the subject of performance edges, let's look at elevation training masks!

Do you think Bane looks awesome? Have you wanted to try high-elevation training and get the benefits of it? Great! Buy an elevation training mask, an expensive product (100 bucks) that will help you get these amazing benefits, or will it? I'll just put a quote out from their own webpage: "Elevation Training Mask is a multi patented "Resistance Training Device" that helps condition the lungs by creating pulmonary resistance and strengthening the diaphragm.. Elevation Training Mask will help you regulate your breathing, boost physical stamina, improve Co2 tolerance, increase oxygen efficiency, and sharpen mental focus. Training Mask will improve your overall performance in general fitness, sport, and make challenging chores around the house easier."​ 

Basically, what is described are health benefits of elevation training, let's see what ACTUAL science says. I say ACTUAL because there is a university study made on the mask, which I will come back to very soon. First off, these masks are made to improve aerobic training, so if you're lifting weights, take that shit off your face. Anaerobic activity isn't truly dependent on your ability to transport oxygen to muscles over the long run. When training at a high altitude, the atmospheric pressure as well as the partial pressure of oxygen is reduced. When the body is exposed to these conditions, it responds by creating more hemoglobin/myoglobin, increasing oxygen transport to muscles, and increasing capillary density. 

But here's the thing. These adaptions take MONTHS OF LIVING AT A HIGH ALTITUDE! Read that sentence one more time. And other things; Performance (max VO2 DECREASES at high altitudes), and any benefits from high altitude training will simply fade away after a period of 3-4 weeks. But one thing that the mask does is that it results in hypoxy training (strengthening your diaphragm). But then the mask should be having some benefits? Nope, not even close. A stronger diaphragm, a result of hypoxic training, will actually IMPEDE performance for aerobic activity! But they have one benefit, and only one: They potentially stimulate getting your breathing restricted, which is optimal for fighters in some training situations. But from a physiological perspective, they have NO benefits whatsoever! Spend your money on food and put down energy at training properly instead, stop cheating! 

If you REALLY want to reap the benefits of high-altitude training; Live above sea level, but do your training at lower elevations! So if you know someone who owns a training mask, just roast them to an unbelievable extent, and if you're considering one. Just don't buy it for the love of God. And as far as the University of Nait goes; publishing paid research is something that many other universities have done before. BUT; everyone has proven your bullshit research wrong. From me and everyone else with some common sense and an actual scientific approach to training; fuck you! :)



Back to back, two posts today. I've talked about nutrition, now it's time for cardio. Sit back, grab some coffee and enjoy!

Cardio, everybody has something to say about cardio. Some find it to be very enjoyable and some detest every minute of it. This post will mainly target a few factors:

A: HIIT vs Steady-paced cardio

B: Fasted cardio; is it as good as everyone claims it to be?

C: Overdoing it; consequences and prevention

So let's take it in a chronological order, starting with HIIT (High Intensive Interval Training) versus steady-paced cardio. I think all of us have seen a lot of different athletes, whether it's been on the television, the internet or in real life. Out of all athletes, who has the most aesthetically-pleasing bodies? That's right; sprinters, fighters and football players (american football), and there is a damn good reason for it, too! These are just a few of many athletes who's got amazing physiques, and it is simply because their sports are based of intervals. Whether it is short sprints, rounds in fighting or tackles. Shifting intensity in athletic performance is an equality to a work period vs rest period, and in the given case the rest period is resembled by active recovery. It is basically a cardio version of your typical weightlifting split! There isn't anybody who's going on a cut who will think "That marathon runner got a fucking peaking physique!". YET, people still do steady-paced cardio knowing damn well how the best look. I'm not saying that steady-paced cardio is shit, not at all. It is amazing, but HIIT is:

A) More muscle-preserving than old-fashioned cardio

B) More time-efficient

C) Will actually improve your endurance and performance in the gym

Steady-paced cardio has its place; I'd say that one should apply it when trying to get rid of fat from the really stubborn areas, which brings me to our next point; fasted cardio.

Everyone has heard about fasted cardio, and the theory behind it is: "Do cardio on an empty stomach and you'll burn fat". Well, that statement is incorrect, sort of. Being on an empty stomach and being fasted are two very different things. You'd consider yourself being on an empty stomach when you actually feel empty. But a fasted state is when your insulin levels aren't spiked. With this in mind, it's a no-brainer that everyone who loves their fasted cardio does it first thing in the morning. Here comes some benefits from doing fasted cardio to consider.

- It increases lipolysis and fat oxidation rates

- Increased blood flow, making it easier for fat-burning substances to reach your stubborn areas

- Spikes catecholamine levels and decreases appetite (making it easier to stick to your diet)

And a vast majority of these benefits are all thanks to the fact that insulin levels are kept at a balanced level! But there is a dark side to cardio as well: Overdoing it.

Cardio INCREASES muscle breakdown, so if you're relying on your cardio to get that proper caloric deficit, stop. Yes, it can be prevented by a protein-rich meal afterwards or drinking BCAAs during cardio sessions. But honestly, 2-3 sessions a week is more than enough to help you reach single-digit bodyfat levels. Cardio, and especially steady-state cardio, can have a huge impact on your joints and ligaments, tearing them down like there is no tomorrow. And if you lift with improper form on top of that, an injury simply isn't a question about IF, but becomes a question about WHEN.

To summarize: If you hate being on the treadmill; rush to the stairmaster, play some sports, buy a pair of boxing gloves or snatch that single jump rope at your gym and go to town! Treadmills are the classic way of doing cardio, but far from the only way! Feeling exhausted pre-cardio late into your diet and deciding to do fasted cardio? No problem, get on that stationary bike and do some steady-state cardio, but don't forget your BCAAs. They won't spike insulin levels, carbs will though. Hence why BCAAs > Whey protein. Find your niche. Consistency is key! It doesn't matter that fasted HIITs are the most effective to burn the most fat per session if you simply cannot enjoy doing it. And remember, you can be doing cardio all day long, but if a caloric deficit is not present, you'll be that one guy wearing a t-shirt on the beach this summer!



So, winter is coming and currently nobody is thinking of getting into proper shape, or are they?

If I'd tell you that you NEED to start putting in work very soon to get beach-ready, would you do it? F*ck no! Let's say you want to lose 20 kilograms of fat (From obese to mediocre/fit basically), you need to consider some factors!

1: one kilogram of bodyfat is equal to 7 000(!) calories

2: The longer your diet is, the easier it is (sounds silly, but I will explain it!)

3: You WILL need an adaption period to your diet, especially if it is your first!


So, with all of these factors out of the way, one will probably start questioning the entire process of losing excess bodyfat. It sounds complicated, but it is very, very easy. Let me explain it in sections!

1: What makes you lose weight?

So, the concept is very, very simple. It is all about calories in versus calories out. You can look at it as your bank account. Spend less than you earn and you have money left, but spend MORE than you earn and you have to dig into your savings to make ends meet. The body works exactly the same! BUT; how many calories do you need, and what kind of macro-division is required? First off; less doesn't mean better! What I mean is; If you do not eat enough for your body to properly function, you will enter a starvation mode! Does one want to do this? F*ck no! Because, when entering starvation, fat is actually one of the later resources the body will tap into. Look at it like this; You will find fat surrounding organs such as the kidney and brain, would you want to lose fat in those areas? Thought so. The body is one step ahead of you and won't let you tap into these sources. So, when entering starvation, the body taps into the MUSCLES FIRST! 

Now, the best way to count your calories is to use different calculators that decide your RDI (Recommended Daily Intake). Use the lowest value given to you, and I say this because calculators can differ with over 300 calories (almost an entire meal) for some reason. And the lowest value is used for obvious reasons, lower value guarantees a deficit. Now; to the foolproof guide to a deficit;

Start off at a 300-calorie deficit, when this feels easy, ADD CARDIO (yes, start off with no cardio). After that, go down to 500-no cardio, 500-cardio, 700-no cardio and 700-cardio. And this is your adaption. Cutting out 1000 calories and adding cardio immediately WILL NOT WORK! A diet is just equally about your mental and physical health. Plus, everyone doesn't have the extreme discipline to make such drastic changes immediately, and stick to it for an extensive period of time!


Everyone talks about macros, and EVERY diet (and I truly mean EVERY diet) has different approaches to macros, and that is the biggest difference between them. LCHF, Paleo, Keto, IIFYM, Carb cycling, you name it! BUT, there are certain requirements that your diet need to fulfill, otherwise:

A: The diet is shit

B: Your personal trainer/dietist talks out of their ass

C: The Instagram fitness model talks shit, unfollow him/her!

So, what DOES a diet need?

A: Enough protein! Not one person around here is going on a diet with the sole purpose of losing muscle mass. So, what should your macros be as far as proteins go? 2 grams of protein per  kilogram of bodyweight. So, if you're weighing in at 85 kilograms, you need to eat at least 170 grams of protein per day!

B: Enough fat! "But I'm trying to lose fat". True, but fat is a long-lasting energy source, and, it helps with; Cholesterol levels, Immune system, skin composition (yes ladies, get your healthy fats in!), better brain functions and it enchants enzyme-based reactions in the body. So, for fat intake, take your bodyweight in kilograms as your daily fat intake, TO START WITH! When you're just cutting out as many calories as possible to get the most stubborn areas, go for your GOAL WEIGHT x 0,75! (e.g. 80kg x 0,75 = 60g of fat)

C: Hydration! I feel like this post will get too long if I start adding up all benefits of water, so I'll get to that some other day. But DRINK ENOUGH!

D: Carbohydrate manipulation: Timing your carbs will make all the difference between an enjoyable diet and hell on earth, this will be explained another day though!

If you've stuck around long enough, great job! Now we're just going to address diet length and total caloric goal.

Walk into your diet with a plan! The dumbest thing one can possibly do is going into a diet without knowing what to do! All calculations presented are based off an optimal diet where one person loses 10% muscle mass (You will ALWAYS lose muscle, but you can lose very, very little by doing the right things!)

1 kilogram of muscle is equal to approximately 1200 calories according to Tom Venuto! Yes, you read it correctly, 1 kilogram of fat is 7 000 calories and one kilogram of muscle is only 1 200 calories. So basically, fucking up your diet will keep you fat and make you lose muscle like there is no tomorrow, hence why there is a LIMIT to how much weight one can lose!

Now, let's say that Timmy weighs in at 89 kilograms and wants to go all the way down to 75 kilograms. How many calories will he lose? In muscle: 89-75 = 14 => 14 x 0,10 (muscle loss) = 1,4 kgs of muscle. => 1,4 x 1 200 = 1 680 calories in muscle mass. In fat: 14 - 1,4 = 12,6 kg of fat to lose. => 12,6 x 7 000 = 88 200 calories. So, 88 200 + 1 680 calories = 89 880 calories to lose! 

A lot one may think, but how does it differ when Timmy decides to do this weight loss over 4 months vs 6 months?

4 months: 120 days (approx) => 89 880 / 120 = 749 calories in deficit per day! 

6 months: 180 days (approx) => 89 880 / 180 = 500 calories in deficit per day!

In our dear Timmy's case, he has an easier time dieting over 6 months compared to 4 months. He can afford having an initiative period of 10 days, where he goes on a 300 calorie deficit rather than a 500 calorie deficit, and make up for it by applying seven HIIT cardio sessions with a caloric goal of 300 each session whilst going on a 500 calorie deficit! 

To conclude this post; PLAN YOUR DIET! Don't just dive in for the sake of it. Plan your macros, caloric deficit, total deficit, time period of the diet, carb timing and PLAN YOUR CHEAT MEALS! If we go back to Timmy, he will eventually end up on a 700 calorie deficit per day, which is higher than the 500 he should go for, in average. He can afford to an entire box of Ben & Jerry's each Saturday during this period, and STILL stay ahead of his schedule! 

I hope you enjoyed this mini-guide. If you have any tips for improvement, suggestions for topics or anything else. Please, leave a comment down below or send me an e-mail! Thank you, and have a nice day!