1) Understand that a diet should be seen as a long term thing, it’s not a short period of time.
Too many of you compare your dietary structures to those who compete and plaster their Instagram with broccoli pics.
I’d like to point out that those who do compete and step on stage set themselves very strict diets to the point that they have huge binge episodes and then repeat the cycle of restrict & binge.
If you’re looking to sustainably be leaner for the rest of your life, don’t look to the diets of those in the extremes.
2) Don’t ban anything from your diet.
There are no foods which should be banished from your diet, unless you’re a weirdo who eats glass or something.
Just understand that including these foods too often will increase the chances of you being hyper caloric (that means you’re consuming too many calories).
“Eat Pizza whenever the fuck you want, just not too often or you’ll get fat”
A Davies 2019.
3) If you want to get better or learn, pay someone else who knows to teach you.
I’ve in recent months had coaching with my lifting and can’t express how much time and hassle you save getting taught something properly.
4) Small goals, more wins.
If you’re 99kg and you want to be 60kg, a good initial goal would be 98kg, not 60.
Once you’re at 98kg you’ll aim for 97kg and so forth.
5) Eat more protein.
Bodyweight in KG x 2, set that as your minimum for the day each day for 2 weeks and fill in your fats and carbs according to your activity level and see how you feel.
(for example, I’m 101kg so it’d be 202g of Protein daily as a minimum.)
6) Do full body workouts.
Unless you’re a pro bodybuilder you don’t need ‘a split’.
Head into the gym, train legs, core, push pull and then any extras.
It’s that simple.
7) If you need to do cardio find a means that’s enjoyable.
Whether that’s running, the stair climber or listening to a podcast as you walk to work.
8) There’s more to life than your physique, don’t be afraid to put on a bit of weight now and then and when you do it’s not the end of the world, trim up for those events you want to and feel free to relax on your diet from time to time too.
9) Don’t be intimidated.
Those turds on the gym floor grunting and training with their hoods up.
They’re hugely insecure narcissists, they’re in there to do their own thing / show off to other men.
Don’t let their grunting be off putting, although a vast majority of them appear to be class A bell ends most big bodybuilders are very nice, polite and kind people, even the scariest looking ones.
So don’t be afraid to stroll over and ask them how many more sets they have left.
10) Don’t ever ‘lift light weights’.
There’s no such thing.
There’s lighter weights / loads to accommodate for more reps but lifting light is a waste of time.
Optimal load for the chosen outcome, if that doesn’t make sense to you – pay a trainer until it does.