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Lose the Fat First

Shedding excess fat before beginning a muscle-building program can have multiple benefits, such as hormone regulation, better energy, and more confidence.
Leg day releases more testosterone than other training days. The added testosterone benefits other muscles and helps prevent muscle loss during a caloric deficit.
These calculations use your BMR to determine the caloric deficit you need to meet your goals. Whether you have 5 lbs to lose, or 50 lbs... start here.
People keep asking me how I’ve lost all this fat, so I decided to write a few blogs about it. I’ve written a series of posts detailing my process—mental and physical—and I am going to put them here regularly.

How I Did It

a Fitness Nerd's Guide to Losing Fat
& Gaining Lean Muscle

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