#9 - How I Lost 15.6lbs in 13 Weeks w/ Diet, Workouts + 12 Tips for Losing Body Fat

In Episode 9, I outline exactly how I lost 15.6lbs over 13 weeks, with some help from my good friend, Matt Foley. We’ll go over my exact diet and workouts, then give 12 tips for losing body fat effectively.

Discussed in this episode:

• Exact steps I used to lose nearly 16lbs over 13 weeks
• 7-Step process for losing body fat
• Calorie intake before, during, and after the cut
• How I felt including performance
• Why TDEE / Total Daily Energy Expenditure is important
• Sample meal plans
• Different exercise programs I’ve used over the years
• Exact workouts performed & weight lifting schedule
• Why I follow Mike Matthews’ Bigger, Leaner, Stronger program
• Why I believe anyone can get fit and in shape
• Fad diets like Atkins, Keto and their role in fat loss
• Meal prepping for fat loss
• Reframing your mind about food
• Why cheat meals are important for your health
• Why I don’t think cardio is necessary for fat loss
• The reason why every human needs to be lifting weights
• Why clean eating does not guarantee results
• Mindful eating and its importance
• Reverse dieting and why its useful after a cut
• Why tracking progress is the key to sustaining fitness
• How to get started with exercise if you’re new to it
• Don’t forget to check out the Chris Farley-inspired blooper reel at the end of the show

Full transcript, show notes, meals, and workouts available at Wise-Eats.com/Episode9 Original article written for this episode can be found at Wise-Eats.com/FatLoss2

Thanks for listening and remember to make wise choices!

Watch Part 1 of the Fat Loss in Podcast Episode 8: Wise-Eats.com/Episode8

See every meal I ate during this weight cut, including calories and macros: Wise-Eats.com/MealPlans

See a list of all the workouts performed during this cut here: Wise-Eats.com/Workouts

See the weight lifting program I currently follow, including videos for each routine:Wise-Eats.com/Workout

Podcast Webpage: Wise-Eats.com/Podcast YouTube: Wise Eats

Contact Us: Wise-Eats.com/Contact Instagram: @wise_podcast E-Mail: [email protected] Facebook: Facebook.com/wiseeatspodcast

Recipes mentioned in this episode:

Wise-Eats.com/EnergyBowlWise-Eats.com/MuscleMilk

Brands/People mentioned in this episode: Bigger, Leaner Stronger – Mike Matthews

Movie Clips: Saturday Night Live – Living in a Van Down By the River Editing Animations Thank You: Darin Roberts Misteredit1 on YouTube Website Design Thank You: DoeringDesign.com