This is part two of our series on how to be successful with your weight loss goals in the new year! John shares a super simple, yet effective approach for how to set up your macros! We hope you like the episode and wish you all an amazing new year!

• How to set up your macros and cals.
• 4 step process:
  
  200 lb female wanting to weigh 140
  Step 1. Set protein at 140 x 4 cals is 560 cals.
  Step 2. Set cals goal weight 140 x 12 = 1680 cals
  Step 3. Set fats 50-60 gram. 60 x 9 fat cals = 540 cals
  Step 4. Set carbs as remainder cals. 1680 – 560 -540 = 580 cals left. Divide by 4 cals per gram to get 145 carbs.
  
  300 lb male wanting to weigh 200
  Step 1. Set protein at 200 x 4 cals is 800 cals.
  Step 2. Set cals goal weight 200 x 12 = 2400 cals
  Step 3. Set fats 50-60 gram. 60 x 9 fat cals = 540 cals
  Step 4. Set carbs as remainder cals. 2400 – 800 -540 = 1340 cals left.
  Divide by 4 cals per gram to get 275 carbs.
  Final macros 200 protein 275 carbs 60 fats 2400 cals.
  
• How much cardio to starting out?
• How much to lose each week?
• Closing thoughts

Links:PHAT Muscle Supps- www.phatmuscleproject.com

John:

IG: @teamgorman
Email: john@team-gorman.net

Lisa:

IG: @nutritioncoachingandlife
Email: lisa@nutritioncoachingandlife.com
Website: www.nutritioncoachingandlife.com

In today’s episode we are giving you all the details on how to start your diet the right (and easy) way in the coming year!

Make 2026 the year you finally reach your physique goals!!

– Successful setting yourself up to diet.

– Before you diet why is recovery from your LAST diet important? Reverse diet vs. Recovery diet? How you recover dictates how your next diet will go.

– What time frame does someone need to “recover” and what’s that mean for men and women? Competitors versus serious physique enhancement enthusiasts.

– What are the lab values that are important here?

– What do people need to know about recovery before they start their next diet? Pre diet checklist.

– What can we expect mentally from a diet recovery phase: Hunger often actually goes up! It’s important to continue to stay on plan!!

– When do recovery diets “go wrong”?

Links:

PHAT Muscle Supps- www.phatmuscleproject.com

John:

IG: @teamgorman
Email: john@team-gorman.net

Lisa:

IG: @nutritioncoachingandlife
Email: lisa@nutritioncoachingandlife.com
Website: www.nutritioncoachingandlife.com

In today’s episode we are sitting down with CrossFit Games athlete Leslie Franklin to hear all about her preparation for, experience at and takeaways from competing!

• What’s new?
• Leslie’s journey to the CF Games. 2023 shoulder injury. 2024 spent getting ready to qualify in 2025. Watching the CF Games in Summer 2024.
• Legends Championship Winter 2024. How did that help prepare you for the Games?
• CF Games qualification process- what’s it look like? How did you place?
• Once qualified, how did training change?
• What did food and supplementation look during this phase?
• CF Games in Columbus. Talk about nerves and 1st event. How did having a whole crew there to support you help or did it add more pressure?
• How did you perform and execute, and what do people need to understand from your placing while executing extremely well?
• What was your biggest thing you learned?
• What was your favorite most enjoyable part and least favorite?
• Talk about the weeks post comp, and how the CNS was fried.
• What’s next??? IFBB Pro Stage?
• Closing thoughts

Links:

PHAT Muscle Supps- www.phatmuscleproject.com

John:
IG: @teamgorman

Email: john@team-gorman.net

Lisa:
IG: @nutritioncoachingandlife
Email: lisa@nutritioncoachingandlife.com
Website: www.nutritioncoachingandlife.com

Info
IG: @leslie_lilbadass