Ross Edgley
Resides: Grantham, UK
Age: 22
Height: 6ft" 
Weight: 190 pounds
Favorite Body-part: Abs & Chest
Waist Size: 30"
Body Fat Percentage: 4%

New Year Diet & Training Tips

It’s a crisp winter evening in the small English town of Grantham, birds sing merrily as the snow falls undisturbed upon the ground. Decorations are being put up and there is an air of excitement about the streets as the townsfolk all prepare for the festivities of Christmas and New Year.

All is swell in my parents abode where at present I am sitting at the dinner table contemplating, “To pudding or not to pudding…that is the question.” You see on the one hand I did perform a humungous arm session today; therefore the guns do need to be fed if they are to grow and become lethal weapons, but at the same time I do need to keep cut up and keep all 6 lieutenants a.k.a. my abs. And so I face the dilemma that is integral to all of my training and nutrition, how do I maintain a low body fat (retain the lieutenants) whilst also building weapons of mass destruction (putting on muscle mass.)

I’m not going to lie this is a hard task however not an impossible one, you see you only need 500 more calories, or surplus calories, than you use for your body to be in a state where it can build muscle. More than 500 surplus calories is a waste and will be stored as fat on the body and less than 500 surplus calories will mean your body doesn’t have sufficient energy to build muscle. A hard and complicated task, not too dissimilar to the wooing of an attractive woman, allow me to explain. There is a fine line where your wooing technique is optimal and your chances of success are high, if you go over this fine line and are too keen (too many surplus calories) you will most probably not get her number. But at the same time if you don’t show enough interest (too little calories) you will once again be going home numberless.
But never fear gentlemen, for I am about to divulge to you how I keep in the ‘zone’ never doing too much or too little. Yes heed my words good sirs, and you will have the girl you’ve always wanted stroking the abs you’ve always wanted.

Training

TIP – Your cardio training must be at exactly the right intensity (between 30% and 60% max heart rate) if you are to maintain muscle mass whilst burning fat. Much like your kissing technique, if the intensity is too high she won’t know if you’re mugging her or kissing her. If the intensity is too low she’s going to think you’ve fallen asleep.

TIP - Use your weight training to lower your body fat as well as building muscle mass because if you aim to lift between 75% of your one repetition max (a weight you can lift approximately 4-6 times) you are lifting at the optimal weight for building muscle, burning calories AND amazingly increasing your basal metabolic rate.

Therefore weight training is a ‘must’ if you want to put on muscle mass whilst keeping your body fat low, to put it into perspective it’s about as important as the girl is on a date.

Nutrition

TIP – Completely avoid eating saturated fats, hydrogenated oils, refined white carbohydrates and sugars, like asking a girl her age or weight on a date there is never a good time to do this.

TIP - Get a good source of Essential fatty acids (EFA’s) every day, since these are the fat burning agents which are going to greatly aid in keeping your body fat low. Neglecting this is fat loss suicide; in fact neglecting this is almost as bad as ordering garlic onion rings on a dinner date.

TIP - No carbohydrates after 7pm, nothing to eat after 9pm and have your larger meals during the morning since your body’s metabolism slows down when your asleep so any access calories or carbohydrates that are still in your stomach at night will be stored as fat when you sleep. Hard to do I know and we all do it now and then but exactly like looking down your dates top you can’t do this all the time.

TIP – Eat at least 5-6 small meals throughout the day; keep the total calories the same but change the frequency of eating as this will ensure your blood sugar levels remain consistent (stop your cravings) and your body will be able to digest the food and burn the calories more efficiently. So like your dance moves, keep things moderate, since even Casanova could have lost a girl should he have busted out the Robot.

TIP – Eat a lot of fresh fruit and vegetables because they contain enzymes that support the body’s metabolism and bodily functions. This really is a ‘must’ not doing this is like turning up to a date without your trousers.

So there you have it…woo as you train…train as you diet….and diet as you woo…all in perfect equilibrium, never in excess and never deficient. Follow, “Ross’ Rule of Equilibrium” and you will find a girl you may love almost as much as you love your abs.

Now if you’ll forgive me, I’m going to get a bowl of my mum’s rice pudding before my brothers get there before me!!!

Much love and happy new year!
 

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