Brock Ashby

Pro tip for training in a busy gym: train legs on a Monday.

POPULAR OPINION ❌ You have to eat clean to lose weight! HARSH TRUTH ✅ You can lose weight eating McDonalds every day. NUANCED PERSPECTIVE 🤔 You can implement a flexible diet following the 80/20 rule of an 80% nutritious, and 20% delicious, diet.

Tracking calories isn’t time consuming. But not getting results for months on end because you’re eating too much is VERY time consuming.

The goal is not to eat as little as possible to lose weight but to eat as much as you can get away with.

If you want to lose 2kg in a week, start a keto diet. If you want to lose weight successfully over a long period of time, start a diet that includes the foods you love and create a calorie deficit.

Don’t sweat over the small stuff 💦 - fasted cardio isn’t superior to fed cardio, do what feels best - 8 meals per day doesn’t stoke your metabolism more than 3-4 meals - you don’t need to “shock” your muscles with random workouts, follow a program and apply progressive overload

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TRUTH: Creating a calorie deficit is the only way to drop body fat ALSO TRUTH: Living in a calorie deficit is a surefire way to: - perform average in the gym - poor recovery - non existent libido - fat loss plateaus - reduction in physical activity - a slowing of your metabolism

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How to not be hungry when dieting: - eat a high protein diet ✔️ - eat adequate fibre from foods such as fruit and vegetables ✔️ - have a glass of water before meals and overall, stay hydrated ✔️ - sleep 7-9 hours ✔️ - understand that being hungry is part of being in a deficit ✔️

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