Month: January 2023

Keys to fat loss/weight control

Posted on by Ryan
  1. Know your daily needs–IE daily macro/calorie goal based on TDEE/body composition based macro/calorie ranges.
  2. Plan to (and consistently) eat 4-6 meals daily. 
  3. Eat in established feeding windows–12 to 8 hour periods of consumption, 12-16 fasted. 
  4. Eliminate unnecessary calories/eat nutritionally rich foods
  5. Drink a gallon of water per day (If under 170 pounds, aim for ¾ gallon–about 3 liters)
  6. Utilize a high quality, full spectrum, fully absorbable daily multivitamin to insure against nutrient deficiencies that can cause cravings and interfere with recovery. 
  7. Fast at least 1 x week. (helps suppress appetite, improves glycogen and fat utilization.)
  8. Consume predominantly low glycemic carbs.
  9. Eat a balanced diet. 30/30/40 or 40/40/20 or similar is recommended.
  10. Move every day–TEA (thermic effect of activity).  
  11. Utilize 1-2 meal replacement shakes. (dotFIT whey smooth or Lean MR). 
  12. Go on the 5 and 1 optimal health plan. (Ask Ryan for more details on this system).

dotFIT stacks

LInk: https://bit.ly/2Y7ZJQb

Essential Stack (Good for all-even if NOT training)

Active MMV (AM and PM with food)

SuperOmega (once daily with food)

Aminoformula (Pre and post workout–and as needed)

WheySmooth (In shakes for meal replacement, or as a pre/post protein option)

Essential Plus

Active MMV (AM and PM with food)

SuperOmega (once daily with food)

Aminoformula (Pre and post workout–and as needed)

WheySmooth

Pre/Post Protein powder

Muscle Defender (Post workout and before bed).

Workout Extreme (pre workout energy, energy & coffee replacement)

Pro Stack

Active MMV (AM and PM with food)

SuperOmega (once daily with food)

Aminoformula (Pre and post workout–and as needed)

WheySmooth

Pre/Post Protein powder

Muscle Defender (Post workout and before bed).

Workout Extreme (pre workout energy, energy & coffee replacement)

NO7Rage (extra energy for lifts–workout extreme can be taken on a fast). Do not combine with workout extreme unless you have a high caffeine tolerance (stay under 400mg caffeine).

Creatine XXXL (Pre and post workout)

Joint Flex (Am & Pm before meals)

dotBARS (snacks)

Fill in nutritional gaps!

🐝