Every time I type these posts I can’t believe that another week has past! It makes it even crazier to think that July is almost done and gone! I hope your summer has been going well and that you are crushing your goals.

Dialing In Your Calorie Target and Macros

One of biggest things that has come out of the YOTB Challenge is a lot of guys really dialing in their macros and calorie targets. Jeff Lennon, one of the leading coaches, has coined the phrase “Earn Your Metabolism.” Behind that is the fact that you can raise your metabolism by slowly and carefully raising your calorie intake. Now don’t expect to drop tons of weight while working up, especially if you have been cutting at a big deficit a long time. But you can maintain your weight and slowly add calories. The CRUCIAL point is you have to track EXACTLY what you eat! You can’t cheat and bring in a bunch of inconsistency. You have to be precise and accurate. You can then slowly add calories every 2-3 weeks. What you are doing is repairing your metabolic rate and any damage you have done by cutting for a LONG time.

How this plays out is we typically have a person calculate a starting point for their calories. We try to play it safe and start them at a slight deficit. They then run that calorie target for 2 to 3 weeks while lifting heavy and working hard. If the person has maintained or lost weight they add 100 to 200 calories to their target. Then they repeat the process and run their new target for 2 to 3 weeks. You have to be committed to not making any more changes and hitting your numbers day in and day out.

A lot of guys have been seeing great success with this. One of the group’s leaders, and my best bud, Lance Lyell has worked himself up to 2600 calories a day. This is huge news for him as not too long ago he was stuck around 2000 to 2200 calories and would easily put on weight when he went above those calories. He trusted the system and has been killing it!

Now don’t expect to get shredded doing this. You can still lose some BF but you are still adding calories.  The important thing is now you are creating a maintenance level where you actually can cut calories from if you really want to lean out. For Lance, 2200 calories did not give him an safe room to really cut calories. He’s 200+ lbs of a lot of muscle and dropping to 1900 with how long he has been training would really tank his metabolism and make it hard to cut more fat.

I will be doing some bigger posts on this with Jeff, Lance, and some of the other coaches soon. If you are patient and trust the system, I think this will really help a lot of people that are stuck.

Maintaining Motivation

Did y’all like this Maintaining Motivation post from this week? I think a lot of people needed it. I can’t stress it enough… you need to be engaged to maintain motivation. Trying to do this on your own in the long run is hard. Get in a challenge group. Post and comment here. Get into conversations in the comments on teamRIPPED! You know I will always reply and so will a lot of other people from teamRIPPED!

New TR Gear!

So it looks like from our poll that I need to get some sweatpants and some hoodies for this fall! I will start looking into some of the options and make sure we have some super comfy sweats and hoodies your the whole TRNation! Those were the 2 I was hoping you guys wanted :-) I will keep you posted and let you know ASAP!

Keep crushing it and keep your eye on the prize!

And 2 favors that I ask:

1) If you like the hard work I put into writing my articles and videos, PLEASE help me out by sharing them.  Click the share links below them and share them on FB, twitter, etc.  It really helps me get more exposure and grow teamRIPPED!

2) Also, as always, remember that the way I benefit from being your coach is that I earn a commission from any Beachbody products that you purchase, as long as you buy them through my site, www.teamRIPPED.com, or by logging in to www.teambeachbody.com to do your shopping (If you buy from the plain beachbody site I get no credit). It helps with the amount of time I spend answering all your questions and helping you out. Thank you! I really appreciate it!

Keep doing WHATEVER IT TAKES and BRING IT!

Coach Wayne

 

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