Lose It

Part 1 of my comprehensive fat-burning plan to get you shredded.


Pavel Ythjall

It’s time to take stock of the physical goals you accomplished (or didn’t) so far. If you're in lean-down mode and want to get in the best shape of your life, now is the perfect time to torch fat.

Throughout this series, I’m going to be giving you a very strong overview on how to optimize fat loss across all facets. Each of the three installments will be segmented into specific topics as follows:

  • Part 1: Nutrition
  • Part 2: Training & Cardio 
  • Part 3: Supplementation

By the time you’ve covered all three, you will have a strong understanding of what it takes to maximize fat loss, avoid common pitfalls, and ultimately achieve the results you want. Ultimately, when it comes to dieting for fat loss, there is a lot to take in and apply. Patience and staying rational are also essential. In the next installment, I will examine training and cardio.


Nutrition will always be essential to achieving your fat-loss goals, and every client I work with has a very structured diet plan he or she has to follow. When there is no structure, people will find reasons to fall offtrack and ultimately miss meals or pick foods they shouldn’t, in turn derailing their progress. Different nutrition protocols will work for different people because everybody has their own circumstances. Variables such as genetics, age, gender, training age (overall years devoted to consistent training), training volume, intensity, and even stress levels will come into play. There is a lot to consider.


Energy balance can never be disputed; that is, in order to reduce your body-fat percentage you need to be in an energy deficit. This requires specific tracking for every meal in order to know exactly what your net caloric intake is. Guessing doesn’t work because, ultimately, if you’re out by 10–15%, then your deficit is gone, which means you won’t lose fat. It goes without saying there is far more to fat loss than simply being in a calorie deficit, but you do have to remember that the laws of thermodynamics can never be forgotten. The accepted mainstream number is that an average man needs to eat 2,500 calories per day to maintain body weight, so going down to 2,000 will net fat loss. However, this is just a general guideline, and you will need to take into account the other variables included in this feature.


Once your net calorie intake is taken care of, the next thing is filling those calories with specific macronutrient sources. For instance, some people will require 1.5 grams of protein per pound of lean body weight, along with an even split in carbohydrates and fats to make up the rest of the remaining energy. Other people will need far more carbohydrates and less fat; some will be the complete opposite. Getting this breakdown correct for your body is essential because it will help sustain performance in the gym, which is where you’re going to be burning a lot of energy. If optimal performance isn’t supported, then you will naturally be using less fuel, thus potentially slowing down your progress.


Use this formula to figure out your caloric needs:

BMR = 66 + (6.23 X BODY WEIGHT IN POUNDS) + (12.7 X HEIGHT IN INCHES) – (6.8 X AGE)


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