How I Lost 20 Pounds of Body Fat in 8 Weeks

Introduction

Consistency is Key: Pick a plan and stick to it consistently without deviation
Routine Details:
- Full Body Friday: Once a week
- Leg Day: Once a week
- Chest and Triceps: Once a week
- Back and Biceps: Once a week
- Shoulders: Once a week
Benefits of Routine:
- Track progress beyond the scale
- Allows you to measure performance improvements
- Example: Increasing reps on incline bench press
Misconception: No need to constantly change workouts to "shock the body"

Purpose: Supplements fill nutritional gaps
Core Supplements:
- Microfactor: High-quality multivitamin pack
- Full Omega: Omega-3 supplement
- Formula One and Ignition: Post-workout recovery stack
- OptiGreens: Greens supplement
Additional Supplements:
- Creatine: Used daily for muscle building, brain function, and recovery
- Joint Mobility: Used when joints feel fatigued
- Pre-Workout: Not a necessity, but used for performance
Philosophy: Simple and consistent use of supplements

Philosophy: What you can properly measure, you can properly manage
Tracking: Used the First Form app to track macros
Key Nutritional Practices:
- Protein: Meet protein target daily
- Water: Meet water target daily
- Calories: Meet caloric needs daily
Protein Strategy:
- Goal weight of 250 pounds, consumed 250 grams of protein/day
- General rule: 1 gram of protein per pound of goal body weight
Importance: Consistency over perfection

Shared the training, supplementation, and nutrition formula
Importance of measuring to manage effectively
Encouragement: Consistency leads to results
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Next Episode: Thursday at noon