Mathias Wagner

Rock Musik Musikmedien Wirtschaftsnachrichten Wetter & Verkehr Unterhaltung

[Daniel Negreanu @RealKidPoker]

Let me start by saying I am NOT an expert, but the following plan works flawlessly for me anytime I need to cut fat and get in shape.

I personally do it on a vegan diet but imagine it works just as well on any diet you choose.

1. 1800 calories with at least 140 grams of protein a day. I don’t cut carbs or fats, getting about 200 grams of carbs and 50 from fat. If I burn 2500 ish calories a day I will lose 1 to 1.5 lbs a week without starving. 1800 calories is filling if you choose foods wisely.

2. Walk at least 10k steps a day. No need for intense cardio, but if you enjoy it that’s cool, but it isn’t necessary to kill yourself to lose fat and in some cases too much cardio can actually hurt your fat loss goal

3. Lift weights 6 times a week. I do each body part twice a week and adjust the focus. So for example, with legs I’ll do quad dominant exercises for one workout and focus more on hamstrings on the second. You can do 3-4 times a week of full body workouts too, but I enjoy splits more. Full body workouts will burn you more calories.

That’s it. How I do it?

3 meals a day and a snack with at least 30g of protein per meal. Protein satisfies hunger

I wake up at 10am, eat breakfast, usually overnight oats, fruit, and protein powder followed by a coffee at 11:30

In the gym from noon to 1pm then post workout meal

Coffee at 2:30pm, dinner at 4pm, snack at 6pm leaving 16 hours for daily fast

About 7pm I get on the treadmill and watch hockey for an hour while I walk

One other key if you are choosing to do this as a vegan is you want to monitor your fiber intake. A vegan diet is already really high in fiber and too much may cause bloating.

Lastly, carbonated water over still. Carbonation helps make you feel full.

[Mathias Wagner @wage_1992]

@NovaRock_at Hätte da mal eine Frage. Wie sieht eigentlich euer Plan mit den Toiletten aus? 2019 alles wunderbar dieses Jahr totale Katastrophe. Besserung in Sicht oder kommt der Anbieter nicht hinterher? Machen die das as erste mal? #novarock #kacke