Stay In Shape

Nearby clinics

Frisco Spinal Rehab
3535 Victory Group Way, Ste 310

Links to my store/blog to lose weight, look great or just stay in shape! http://briangrobison.blogspot.com/?m=0 Promoting healthy living.

10/22/2023

Got back up to 245 (fat ugh!)
Then got back down to 215 while working to gain muscle as well. Yay!

How I do it:
Protein 30 grams within 30 minutes of waking up (this is critical)

Calorie deficit of about -500 calories daily
2000 calories per day...Mostly Protein
No eating after 7pm (sometimes 8pm 🤷‍♂️)

Multiply your goal weight by 10 to get calorie target
200 lbs X 10 = 2000 calories per day

Waaaaay less sugar and bread

Intensity type weight lifting (helps fat loss too)
More steps throughout the day

Supplements:
Creatine monohydrate
Multi vitamin
Add D3, zink, to make-up what I'm missing

Workouts:
2 set max for each movement
Each set is to complete failure (low sets = high intensity)

Plenty of rest days and as much sleep as possible.