Chapters

00:00 Maintenance After Cutting

01:11 Coaching and Accountability

02:29 Shredding for Wedding Recap

05:18 Why Maintenance Matters

07:39 Progress Without the Scale

09:40 Finding Maintenance Calories

09:52 Reverse Diet vs Direct Jump

12:36 Scale Jump and Glycogen

16:31 Maintenance Range and Macros

18:58 Portion Tweaks and Food Choices

20:59 Modifiable Carb Choices

21:59 Meal Prep Rice Cooker System

22:44 Smooth Transition to Maintenance

24:04 Set Training Goals and PBs

26:39 Mini Checkpoints and Deadlines

29:31 Turn Diet Behaviors into Habits

32:26 Reframing Cardio and Health

36:58 Reduce Tracking Step by Step

41:12 Build Portion Size Awareness

42:54 Wrap Up and Next Steps

Documenting my journey from the platform to the stage.

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