Mack Coaching

🔑 LIFTING

I recommend 4-6 days a week 💯!

Tip➡️ Maybe set PR /Strength goals aside for a minute and focus on hypertrophy.
Higher volume training will get you a PUMP and ensure that your body retains muscle.

🔑Protein

Get at least 0.8 -1 grams per pound of goal body weight!
Protein is the primary building block of muscle and BONUS it will also keep you feeling full.
Because let’s face it, if you are in a true deficit you are going to be hungry.

🔑Prioritize Sleep

7-9 hours a night!

🔑Keep that Stress in CHECK!

Dieting is a BIG stress on your body (as is exercise!) So if you are already stressed the F out, it may not be a great time to be in a deficit!

🔑Don’t Diet soooo HARD or tooooo LONG!

12-16 weeks is usually optimal, but obviously that depends person to person.

I pushed my cut a bit farther because I was not in a rush. I wanted SLOW & SUSTAINABLE!
I I also had 2 refeed days every single week, which made it much easier to adhere and I even took a couple diet breaks along the way.

⚡️Lift your weights, chase that pump, eat your protein, get your rest, manage your stress, and stay consistent⚡️
🤙🏿

Your body decides where you lose fat and grow muscle❗️ . I know, not the answer anybody wants! . However, if there is an area you want to grow you should simply add more volume there! . This year my goal was to get ‘JACKED AF’ arms! . The prescription ……… . Lift heavy➕high protein ➕extra volume in the arms➕hitting different joint angles of the arm repeatedly➕full ROM ➕making easy weight hard➕effort ➕intensity➕consistency ➕PATIENCE❗️ . Low and behold this sh.*t really works ~ if your are willing to work…AND BE PATIENT! . Patience is 🔑 This takes time! Let’s go, Let’s Grow ⚡️ . #arms #curls #strength #bicep #glamourmuscles #curls&curls #strength #strengthtraining #discipline #personaltrainer #onlinecoach #keywest #oldtownfitness #mackfitness305

Fitness made Simple ⬇️

⭕️Calorie Deficit + strength training for fat loss.

⭕️Slight Calorie Surplus + lifting for Strength + to Grow 🌱 💪🏿
⭕️Maintenance Calories + lifting to Grow (at a slower pace) and just hang + chill🌱
It’s s really fun to have goals, but there doesn’t always NEED to be something!
It can JUST BE 🤙🏿
Whatever you do remember time if your weapon!
Be patient and play the long game!
I’ve spent the past half year in a surplus and the other half in a cut!
I’m looking forward to just being and maintaining ….soon!
Stay tuned 📷 🤙🏿📷

🙌🏿PLAY. THE. LONG. GAME🙌🏿