DM "FAT LOSS "To  @ColossusFit for Online Coaching - 3 spots

Today we're going to be talking about and going over the nutritional hierarchy of fat loss giving you the truth, the whole truth and nothing but the truth. 

1- Energy Balance/Calories

2- Macronutrients
Protein= Most important and absolutely cannot be overlooked.
*The amount of calories you consume from carbs/fats makes VERY little difference when calories/protein are being focused on.
Carbs= provides body with the energy it needs.
Fats= value-able at increasing testosterone levels and other hormones

3- Micronutrients

4- Meal timing or frequency
*Once everything else is dialed in, could be good to focus on this factor.
-You want to maximize your ability to build muscle to the fullest, so somewhere between 2-3g leucine is ideal, so approx 25-40g per protein for serving.
-Leucine is the most powerful amino acid. There is a certain threshold of leucine that must be reached before your body can start protein synthesis.
-Splitting evenly thoughout day is beneficial vs. spreading it out like 10-15-15-10, etc. OR all at once in 1 meal.
-Carbs around training not necessarily beneficial. Some people feel better, and some people don't. Everyone is different and each person is different.
-Ask yourself how do you feel when you train?

5- Supplements
-Really not important compared to first 3 pillars
-Creatine monohydrate, protein(if needed), caffeine.

Thanks for listening! We genuinely appreciate every single one of you listening.

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