Every man spends a summer to reach physical peak

A man should dedicate a summer – intense focus – to get RIPPED

Eat bodyweight (in lbs) x 10-12 calories daily (more on higher activity days, less on lower)

Eat 1g of protein per pound of bodyweight (if you’re starting more overweight you can aim for goal bodyweight)

10K+ steps daily and progressively more cardio sessions (0 – month 1, 2-3×45 minutes/wk month 2, 5-6×45 minutes month 3)

Lifted 5x/week on a push, pull, legs, rest, upper, lower, rest split with a focus on:

• every set ending near failure
• fighting to get stronger week by week
• managing volume (less volume towards end of the cut for recovery)

1. Limited alcohol to only a few drinks/month
2. Slept 7 hours/night minimum
3. 5g creatine daily
4. Drank around a .75-1 gallon of water + electrolytes daily
5. Refeed days (bodyweight x 15 calorie goal), 1x/wk in month 3

The framework is really this simple to drop body fat.

Adjustments will need to be made based on biofeedback & weight data.

If you aren’t losing at a rate of 0.5-1% bodyweight per week, you must:

and/or decrease your average weekly calorie intake.

increase your average weekly movement (steps or cardio minutes)