We left a lot of progress unrealized, but you don't have to. 

How to know how many calories to eat blog: https://www.digitalbarbell.com/blog/2023/1/7/how-to-set-your-calorie-deficit-for-fat-loss-step-by-step

Free 2-Week Turnaround Workout Program: https://www.digitalbarbell.com/two-week-turnaround

Are you tired of logging hours in the gym, eating clean, and not seeing results?

Our Training Programs + Nutrition Coaching fixes both of these problems.

Apply to work with Digital Barbell TODAY! - www.digitalbarbell.com/contact-us

Imagine not only loving your workouts and diet, but finally seeing the results of both in the mirror.

We give you customized workouts, compassionate coaching and accountability, and a nutrition program built just for you that you'll love.

You get the results you've always wanted, so you can enjoy your fitness without the stress of figuring it out on your own.

Download our FREE 2-Week Training and Nutrition kickstart: https://www.digitalbarbell.com/two-week-turnaround

Download our FREE Grocery & Meal Prep Guide: www.digitalbarbell.com/groceryguide

Download our FREE 5- Week workout program "Arms, Abs, & A.. You know the rest" - www.digitalbarbell.com/armsandabs

Find out how many calories, and macronutrients are right for you based on your goals: https://www.digitalbarbell.com/calorieandmacronutrientcalculator

Do you struggle to eat enough protein? We have you covered. Cheerios, and other "healthy" foods can be misleading. Here's what to watch for. If you're picturing your summer body, you better be working on it now!

Snacks that aren't bars: 

Protein Shakes, Jerky, Edamame, Applesauce, String cheese, cottage cheese, apples, raisins, yogurt, bananas, quest chips.

Are you tired of logging hours in the gym, eating clean, and not seeing results?

Our Training Programs + Nutrition Coaching fixes both of these problems.

Apply to work with Digital Barbell TODAY! - www.digitalbarbell.com/contact-us

Imagine not only loving your workouts and diet, but finally seeing the results of both in the mirror.

We give you customized workouts, compassionate coaching and accountability, and a nutrition program built just for you that you'll love.

You get the results you've always wanted, so you can enjoy your fitness without the stress of figuring it out on your own.

Download our FREE 2-Week Training and Nutrition kickstart: https://www.digitalbarbell.com/two-week-turnaround

Download our FREE Grocery & Meal Prep Guide: www.digitalbarbell.com/groceryguide

Download our FREE 5- Week workout program "Arms, Abs, & A.. You know the rest" - www.digitalbarbell.com/armsandabs

Find out how many calories, and macronutrients are right for you based on your goals: https://www.digitalbarbell.com/calorieandmacronutrientcalculator

I fell off my diet 3 times in 2 months but still hit my goal. Here's how.

Are you tired of logging hours in the gym, eating clean, and not seeing results?

Our Training Programs + Nutrition Coaching fixes both of these problems.

Apply to work with Digital Barbell TODAY! - www.digitalbarbell.com/contact-us

Imagine not only loving your workouts and diet, but finally seeing the results of both in the mirror.

We give you customized workouts, compassionate coaching and accountability, and a nutrition program built just for you that you'll love.

You get the results you've always wanted, so you can enjoy your fitness without the stress of figuring it out on your own.

Download our FREE 2-Week Training and Nutrition kickstart: https://www.digitalbarbell.com/two-week-turnaround

Download our FREE Grocery & Meal Prep Guide: www.digitalbarbell.com/groceryguide

Download our FREE 5- Week workout program "Arms, Abs, & A.. You know the rest" - www.digitalbarbell.com/armsandabs

Find out how many calories, and macronutrients are right for you based on your goals: https://www.digitalbarbell.com/calorieandmacronutrientcalculator

You cannot (and shouldn't) be on a diet year-round. Here's how to periodize your training and nutrition for an entire year.

January, February, March, April Training:

3-5 strength workouts per week focusing on progressive overload

1-2 conditioning sessions per week (1 short/ intense, 1 long/moderate)

8-10k daily steps

January, February, March, April Nutrition:

Healthy BMI:

Eat at maintenance calories or 5% calorie surplus if under muscled

Eat .8g of protein per lb of body weight daily.

Women: Eat 25g+ fiber daily

Men: Eat 35g+ fiber daily

Overweight or obese BMI:

Eat in a 15% calorie deficit

Eat 1-1.2g of protein per lb of body weight daily

Women: Eat 25g+ fiber daily

Men: Eat 35g+ fiber daily

May, June, July 

Training:

3-5 strength workouts per week focusing on progressive overload

2-3 conditioning sessions per week (2 short/ intense, 1 long/moderate)

8-10k daily steps

May, June, July 

Nutrition:

Healthy BMI:

Eat at maintenance or a 15% calorie deficit if you want to lose fat

Eat .8g of protein per lb of body weight daily or 1-1.2g if in a deficit

Women: Eat 25g+ fiber daily

Men: Eat 35g+ fiber daily

Overweight or obese BMI:

Eat at maintenance calories

Eat 1-1.2g of protein per lb of body weight daily

Women: Eat 25g+ fiber daily

Men: Eat 35g+ fiber daily

August, September, October 

Training

3-5 strength workouts per week focusing on progressive overload

2-3 conditioning sessions per week (2 short/ intense, 1 long/moderate)

8-10k daily steps

August, September, October 

Nutrition

Healthy BMI:

Eat at maintenance calories

Eat .8g of protein per lb of body weight

Women: Eat 25g+ fiber daily

Men: Eat 35g+ fiber daily

Overweight or obese BMI:

Eat in a 15% calorie deficit

Eat 1-1.2g of protein per lb of body weight daily

Women: Eat 25g+ fiber daily

Men: Eat 35g+ fiber daily

November, December 

Training:

3-5 strength workouts per week focusing on progressive overload

1-2 conditioning sessions per week (1 short/ intense, 1 long/moderate)

8-10k daily steps

November, December 

Nutrition:

Eat at maintenance calories or 10% calorie surplus if under muscled

Eat .8g of protein per lb of body weight daily.

Women: Eat 25g+ fiber daily

Men: Eat 35g+ fiber daily

Overweight or obese BMI:

Eat at maintenance calories

Eat 1-1.2g of protein per lb of body weight daily

Women: Eat 25g+ fiber daily

Men: Eat 35g+ fiber daily

This approach is called periodization.

By periodizing your training and nutrition throughout the year you:

If you’ve always tried to diet year round… There’s a better way.

Reach out today for help putting this plan into action.

Hard truth, coming in hot. 

Are you tired of logging hours in the gym, eating clean, and not seeing results?

Our Training Programs + Nutrition Coaching fixes both of these problems.

Apply to work with Digital Barbell TODAY! - www.digitalbarbell.com/contact-us

Imagine not only loving your workouts and diet, but finally seeing the results of both in the mirror.

We give you customized workouts, compassionate coaching and accountability, and a nutrition program built just for you that you'll love.

You get the results you've always wanted, so you can enjoy your fitness without the stress of figuring it out on your own.

Download our FREE 2-Week Training and Nutrition kickstart: https://www.digitalbarbell.com/two-week-turnaround

Download our FREE Grocery & Meal Prep Guide: www.digitalbarbell.com/groceryguide

Download our FREE 5- Week workout program "Arms, Abs, & A.. You know the rest" - www.digitalbarbell.com/armsandabs

Find out how many calories, and macronutrients are right for you based on your goals: https://www.digitalbarbell.com/calorieandmacronutrientcalculator

What exercises and loads are best for growing your buns? Should you eat in the morning if you aren't hungry? Should you cool down after your workouts?

The first 10 custom training clients that join in January of  2023 will receive a FREE month of  1:1 Nutrition Coaching. That's a $247 Value.  Apply for coaching Today! www.digitalbarbell.com/contact-us

Are you tired of logging hours in the gym, eating clean, and not seeing results?

Our Training Programs + Nutrition Coaching fixes both of these problems.

Imagine not only loving your workouts and diet, but finally seeing the results of both in the mirror.

We give you customized workouts, compassionate coaching and accountability, and a nutrition program built just for you that you'll love.

You get the results you've always wanted, so you can enjoy your fitness without the stress of figuring it out on your own.

Don't waste time on anything else. 

Free 5-Week Workout Program: www.digitalbarbell.com/armsandabs

Free Calorie and Macronutrient Guide: https://www.digitalbarbell.com/calorieandmacronutrientcalculator

Free Grocery and Meal Prep Guide: ww.digitalbarbell.com/groceryguide

The first 10 custom training clients that join in January of  2023 will receive a FREE month of  1:1 Nutrition Coaching. That's a $247 Value.  Apply for coaching Today! www.digitalbarbell.com/contact-us

Are you tired of logging hours in the gym, eating clean, and not seeing results?

Our Training Programs + Nutrition Coaching fixes both of these problems.

Imagine not only loving your workouts and diet, but finally seeing the results of both in the mirror.

We give you customized workouts, compassionate coaching and accountability, and a nutrition program built just for you that you'll love.

You get the results you've always wanted, so you can enjoy your fitness without the stress of figuring it out on your own.

Will Morris knows his stuff. In this episode, we covered a multitude of interesting topics from his freakishly strong bench and squat, to the outdated protocol of R.I.C.E. for common sprains. Enjoy!

Follow Will on IG: https://www.instagram.com/morrisdptssc/

The first 10 custom training clients that join in January of  2023 will receive a FREE month of  1:1 Nutrition Coaching. That's a $247 Value.  Apply for coaching Today! www.digitalbarbell.com/contact-us

Download our FREE 2-Week Training and Nutrition kickstart: https://www.digitalbarbell.com/two-week-turnaround

Download our FREE Grocery & Meal Prep Guide: www.digitalbarbell.com/groceryguide

Download our FREE 5- Week workout program "Arms, Abs, & A.. You know the rest" - www.digitalbarbell.com/armsandabs

Find out how many calories, and macronutrients are right for you based on your goals: https://www.digitalbarbell.com/calorieandmacronutrientcalculator

Are you tired of logging hours in the gym, eating clean, and not seeing results?

Our Training Programs + Nutrition Coaching fixes both of these problems.

Imagine not only loving your workouts and diet, but finally seeing the results of both in the mirror.

We give you customized workouts, compassionate coaching and accountability, and a nutrition program built just for you that you'll love.

You get the results you've always wanted, so you can enjoy your fitness without the stress of figuring it out on your own.

Want to accomplish more? Master this. 

The first 10 custom training clients that join in January of  2023 will receive a FREE month of  1:1 Nutrition Coaching. That's a $247 Value.  Apply for coaching Today! www.digitalbarbell.com/contact-us

Download our FREE 2-Week Training and Nutrition kickstart: https://www.digitalbarbell.com/two-week-turnaround

Download our FREE Grocery & Meal Prep Guide: www.digitalbarbell.com/groceryguide

Download our FREE 5- Week workout program "Arms, Abs, & A.. You know the rest" - www.digitalbarbell.com/armsandabs

Find out how many calories, and macronutrients are right for you based on your goals: https://www.digitalbarbell.com/calorieandmacronutrientcalculator

Are you tired of logging hours in the gym, eating clean, and not seeing results?

Our Training Programs + Nutrition Coaching fixes both of these problems.

Imagine not only loving your workouts and diet, but finally seeing the results of both in the mirror.

We give you customized workouts, compassionate coaching and accountability, and a nutrition program built just for you that you'll love.

You get the results you've always wanted, so you can enjoy your fitness without the stress of figuring it out on your own.

Work with us today: www.digitalbarbell.com/contact-us

You've got questions, we've got answers! 

Articles discussed:

Bulking without gaining fat: https://www.digitalbarbell.com/blog/2020/6/3/all-you-need-to-know-about-bulking-the-right-way-build-muscle-not-fat-training-nutrition

How to stop tracking your food without gaining weight: https://www.digitalbarbell.com/blog/2022/9/6/how-to-stop-tracking-your-food-without-gaining-the-weight-back

The first 10 custom training clients that join in January of  2023 will receive a FREE month of  1:1 Nutrition Coaching. That's a $247 Value.  Apply for coaching Today! www.digitalbarbell.com/contact-us

Download our FREE 2-Week Training and Nutrition kickstart: https://www.digitalbarbell.com/two-week-turnaround

Download our FREE Grocery & Meal Prep Guide: www.digitalbarbell.com/groceryguide

Download our FREE 5- Week workout program "Arms, Abs, & A.. You know the rest" - www.digitalbarbell.com/armsandabs

Find out how many calories, and macronutrients are right for you based on your goals: https://www.digitalbarbell.com/calorieandmacronutrientcalculator

Are you tired of logging hours in the gym, eating clean, and not seeing results?

Our Training Programs + Nutrition Coaching fixes both of these problems.

Imagine not only loving your workouts and diet, but finally seeing the results of both in the mirror.

We give you customized workouts, compassionate coaching and accountability, and a nutrition program built just for you that you'll love.

You get the results you've always wanted, so you can enjoy your fitness without the stress of figuring it out on your own.

Work with us today: www.digitalbarbell.com/contact-us