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The deadlift can either be the BEST or WORST exercise you can do in the gym depending on how it’s performed. This video will explain how to deadlift in the safest way possible that will help you improve your strength and lean muscle mass. For more of this content follow my IGTV page here

Open up the app, now regardless of what the app asks or tells you to do calorie/macro wise, you need to know your numbers (you should already know these from step 1). Go into your daily tracker and track your foods as you normally would, plugging in everything that you eat or drink that day that contains calories (aside from green veggies in my opinion). If your macros are on point, your calories will be too, macros are the more important number to keep track of in the app instead of calories (unless you’re drinking alcohol). -You can save meals that you regularly eat so that you don’t need to add the ingredients in manually every time you eat it -Use the barcode scanner for anything in a packet and be careful to check how many servings you consumed Lastly, it takes 2 minutes to plug in your daily meals, don’t be lazy 🙂

200-500 calories below your maintenance (use my calculator here to figure that out) #2 Increase your energy expenditure without reducing your food intake In the end of the day, energy expenditure is energy expenditure, regardless of what you do to achieve that (weights or cardio). #3 Make a small decrease in calories and make a small increase in energy expenditure. Very small changes, there’s absolutely no need to make drastic changes that aren’t sustainable.

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