Fat Loss Guide

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 So, you got fat. Now what?

After every bulk comes a period where you must lose the fat gained throughout the process. Fat loss is a topic often over complicated, it comes down to diet and activity level. If your diet and activity level create a calorie deficit - congratulations, you're losing fat.

To create a calorie deficit the first step is to calculate maintenance calories (detailed in the first blog post - https://thebulkingblog.blogspot.com/2023/10/basic-bulking-guide.html). Next, subtract 200-400 calories initially depending on desired rate of fat loss. Focus on getting protein right first - around 1 gram per pound of bodyweight. The ratio of carbs/fat is less important as long as calories are not overeaten. 

The type of food to eat when trying to lose fat is fundamental to long term success. Making sure your diet is made up of nutrient dense, satiating foods will facilitate fat loss. Satiating foods leave you feeling full for longer after each meal, lowering cravings and ultimately total calories. Examples of these foods are:

- Eggs

- Red meat/chicken

- Salmon

- Fruit/Vegetables (blueberries/potatoes recommended)

- Greek Yoghurt

There are many options, the foods listed above will provide a baseline to build from. 

Diet is the most important factor in relation to sustainable fat loss, but activity also plays a role. In terms of activity, the basics are lifting weights a few times per week - a basic push/pull/legs 3 day per week split or an upper/lower 4 day per week split would suffice. Building muscle through lifting weights makes fat loss easier as the more muscle you have, the more calories are burnt at rest - allowing more calories to be consumed while remaining in a deficit. Combine the weights with cardio for at least 30 mins 2-3x per week whether that's playing a sport or jogging outdoors/on the treadmill and fat loss is inevitable, and yes before someone says it, aim for 10,000 steps per day.

Take Care.







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