Step-by-step guide using science/math to see how much weight you want to lose in a week, and then calculating what type of calorie deficit you need to follow to make that happen.

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It's a shame, all of the people who swear by calories in calories out always end up coming to me and asking for help... Macros are a HUGE game changer to keeping your metabolism from crashing.

PURELY Calories In Calories OUT!

Sure, there are benefits to timing your eating windows to make being in a calorie deficit easier for you, but lets say you work a 15 hour shift, eating a 900 calorie meal after that before bed isn't going to make you gain weight. All it boils down to is that you follow your calorie deficit, sure there are benefits to not eating too late at night such as having your hunger cravings hit while your asleep during IF, allows for body to sleep and recover rather than digesting food, you weigh lighter in the morning since your body has digested the food more than if you ate at 11pm, some simple things like that...

But seriously, what your busy life allows you to do, eat as needed just fit the calorie budget.

This is literally the ONLY thing you need to be doing, above all else, please just track your food... If you can't measure your intake, how do you expect to lose weight? Are you just going to assume you are in a deficit, are you just going to assume the weight is going to come off?!

The ONLY action you need to take to lose weight, is to be in a calorie deficit. Sure physical activity helps, BUT the ONLY thing it boils down to is not intaking too many calories for your body to store fat.

You can diet, without working out, and lose weight.

BUT

You CAN workout, without dieting, AND NOT LOSE WEIGHT!

The topics we discuss are

1. BMR

2. Calorie Deficit

3. Eating Windows

4. Training Methods

5. Macros

6. Plateau Solutions