Subtracting 500 calories from this amount daily can lead to a loss of roughly 1lb./week. Be aware though the equation is not perfect and you may have to do some trial and error to find your true TDEE as the equation is not exact, but it’s a great place to start

Heavy weights low reps, lots of protein. Let’s get to work 💪

Excellent work!! Keep going

New fitness challenges always take your body a bit to adapt to and it’s good to ease in. It’ll get easier and you’ll feel less sore as you go, but don’t take the lack of soreness as a lack of progress!

Jump rope is a sneaky awesome way to get your cardio in quickly. Not for the faint of heart though! Listen to your body and keep working hard! 🔥

I feel the need to share this info to as many people as possible

Try big dawg that always works

Hitting that Post Activation Potentiation 🔥