It's every ad, "enjoy the foods you love and LOSE FAT!" Well, you actually can. It can be simple if you want to play a numbers game and it can be difficult if you listen to the actual science. The great thing about this episode is you'll get a rather easy explanation from someone who's made of a career of not only building muscle, but cutting out the fat. 

Rob Riches is a UK-born fitness cover model, athlete and competitor, making videos to help inspire, motivate and educate those looking to build a fitter, stronger & healthier body. He is a published author with a book about macro-nutrition (called Ultra Lean), and regular writes columns for Muscle & Fitness.

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INTRO

2:26 (ADD 30secs to time code if not listening on Spotify):
Philosophy and why he wrote the book

4:48:
How social media changed fitness for him personally and enabled him to put others on the fast track 

6:29:
Making the approach to any and every fitness goal easier, while maintaining a realistic healthy balanced lifestyle. 

9:35:
A balanced way to break down a meal for the average person. Base line is 40-40-20.

11:14:
Gluconeogenesis. Is caloric deficit the only way to lose fat?

13:50:
The hazards of using fats as a fuel source and carb shaming.

16:52:
Carb cycling - five day approach - made easy.

20:54:
Looking at grams of carbohydrates and how to measure that in a real way, daily.

24:50:
Importance of types of meals and how you structure the meals around your day.

26:42:
3’s! Favorite protein, carbs, fats, sauces and sweeteners.

29:45:
Salt and utilizing it for a vascular lean look.

31:56:
The sweeteners, and the science and pitfalls to be weary of.

33:52:
Zaddy is considering a carb cycle and here’s a quick way to do it yourself too.

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