In this document, I will give you a quick breakdown of:
- How we use the High Testosterone Diet to achieve fat loss.
- How we track your progress.
- How to evaluate if you’re making sufficient progress.
- When to contact me for diet adjustments (or moving into Phase 2 of your transformation).
I will cover each point separately below…
How we Use the High Testosterone Diet to Achieve Fat Loss
To lose fat, your body needs to be in a caloric deficit.
If your body burns 3000 calories per day, and your daily food intake amounts to 2600 calories you will burn fat over time, since you’re in a (-400) daily caloric deficit.
To achieve a caloric deficit, your diet plan is king and exercise is queen.
You can’t “outrun” a bad diet because small tweaks in your diet can make a massive difference in your total daily caloric intake while intense exercise has a limited impact on burning calories from eating “bad food”.
To illustrate my point above, consider this example: you can run for 30 minutes and burn 350-500 calories depending on your intensity or you can cut out 2 small chocolate bars and reduce your caloric intake with the same amount as your 30 minute run.
Now, what requires the least effort? Cutting out 2 small chocolate bars or doing a 30 minute run everyday? For most people, the answer is to cut out the 2 chocolate bars and that’s why we use diet as our primary weapon to lean down.
How We Track Your Progress
One of the most important things of your body-transformation is progression tracking.
Progression tracking is CRUCIAL because it shows if you’re going in the right direction, or if you need adjustments.
For fat loss, we focus on tracking the following things:
- Waist measurement. (Around the widest part of your waist).
- Hip measurement. (Around the widest part of your glutes).
It takes just 2 minutes to track your progress every week, so it’s one of the highest return of investment you can make during your transformation!
Here’s my quick instructional video on how to take the measurements: https://www.youtube.com/watch?v=caHRwP2lZSo
All these numbers should be tracked every 14 Days in the Google Sheet I provided you with, on an empty stomach (preferably after a visit to the toilet).
Once a month, you also take progress photos from the side and front and send them to me through Skype. (You can also take progress photos every week if you want that, but you most likely won’t see significant changes on a weekly basis).
If you’re unsure about how to take any of the measurements or photos, let me know and I’ll help you out.
The combination of progress photos and measurements will enable me to evaluate your progress and adjust your diet.
How to Evaluate Your Fat Loss Progress
During your fat loss, you want to see a drop in your measurements and/or bodyweight.
Sometimes you won’t see a drop in bodyweight because you pack on muscle mass while losing fat, thereby keeping your bodyweight the same. (This is most frequent in skinny-fat guys who either used to carry more muscle mass or are in their teenage years or early 20’s with raging hormones).
Assuming that you stick to your diet plan, it’s good to aim for 2 CM lost around the hips and waist measurements combined every 2 weeks.
In other words, it’s fine to lose 2 CM around the hips without losing any size on the waist.
It’s also fine if all the fat loss happens in one week while there’s no fat loss the other week. (Fat loss is non-linear so you can have 7-10 days where you don’t see any fat loss, only to see a huge amount of fat loss on day 11 or 12).
With that said, 2 weeks is the “cut-off” for how long time you DON’T see progress…
When to Contact me For Diet Adjustments
1) If you don’t see a drop in either bodyweight, waist measurements or hip measurements for 2 consecutive weeks, please email me so we can discuss how to adjust your diet plan so you can start seeing results.
2) As soon as you achieve around 10-12% body-fat and a “flat waist” (not necessarily abs), you’re ready to move on to a higher calorie diet plan so you can pack on some muscle mass, so contact me on email so we can move you on to the next phase of your transformation.
Be proud but stay hungry,