Coach Craig's Five Must-Follow Rules to Cut Body Fat in Half

Introduction

• Goal is to cut body fat in half, not necessarily to reach single-digit body fat.
• Realistic goals based on starting body fat percentage (e.g., 30% to 15%, 20% to 10%).

Rule #1: Eat the Most Calories Possible While Still Losing Weight

• Aim for a daily calorie deficit (e.g., 500 calories for 1 pound/week).
• Larger deficits (e.g., 1,000 calories/day) are more challenging.
• Track weight daily to find trends and adjust calorie intake accordingly.
• Safe weight loss rates:
  • Overweight: 0.5% body weight/week.
  • Obese: 1% body weight/week.
  • Morbidly obese: up to 1.5% body weight/week.
• Rapid weight loss can result in muscle loss and is less sustainable.

Rule #2: Exercise is Essential

• Combine both cardio and weight lifting.
• Cardio recommendation: 150 minutes of moderate-intensity (Zone 2) per week.
• Weightlifting helps preserve muscle mass, which is metabolically active.
• Avoid relying solely on medications like Ozempic for weight loss.
• Aim for functional fitness improvements (e.g., VO2 max).

Rule #3: Remove Junk Food from Sight

• Keep healthy snacks and food readily accessible.
• Out of sight, out of mind reduces temptation.
• Bring healthy options to avoid unhealthy snacking when hungry.

Rule #4: The Importance of a Sustainable Diet

• Follow a diet that you love and can sustain long-term.
• Coach Craig’s Anabolic Cookbook 3.0 provides easy, high-protein, low-calorie recipes.
• Understanding the balance of calories and nutrients is key.

Rule #5: The Anabolic Cookbook 3.0

• 180 recipes designed for the big eater.
• Focus on satiating, tasty meals to prevent hunger and improve diet adherence.
• A practical guide for maintaining a healthy body fat percentage.
• Not designed to achieve extremely low body fat, but a balanced and healthy target.

Conclusion

• The importance of loving your diet for long-term success.
• The book and resources also teach how to maintain muscle mass and metabolism.
• Encouragement of realistic expectations and gradual progress.

Additional Resources

• Links to products like the cookbook, training plans, and clothing line.
• Encouragement to subscribe and engage with the content for continued learning.

Final Thoughts

• Emphasis on the journey to becoming the best version of oneself.
• Aim for sustainable changes, rather than extreme transformations.
• Focus on health and well-being, not just aesthetic goals.