2. (W)alk* – 12K-15K steps daily (minimum)

Approximates to about 9.5km to 12.2km of low-intensity steady state (LISS) cardio per day.

To get these steps, I usually:

• walk on a treadmill while listening to my favourite podcast or music;
• take a stroll in the park, neighbourhood, or even shopping malls;
• park at a distance when going shopping in the parking lot; and
• make it a habit to regularly take the stairs instead of the elevator.

These are just a few creative ways I use to consistently hit my goal of 12k-15k steps per day.

3. (E)at – in a net 24 hour caloric deficit [(-)400 kcal to 500 kcal]

To stay in a net caloric deficit of about (-)400 kcal to (-)500 kcal, one needs to determine a few important metrics that will help guide the process of fat/weight loss.

A well known fact in the fitness industry is calorie deficits result in fat loss – not intense cardio. Hence the saying, “6 packs are made in the kitchen – not in the gym.”

Conversely, energy (aka calorie) surplus = weight/fat gain.

ENERGY IN > ENERGY OUT = calorie surplus (results in weight gain) ENERGY IN = ENERGY OUT = maintenance calories (results in steady state – no weight gain or loss) ENERGY IN < ENERGY OUT = calorie deficit (results in fat or weight loss)

I track all of my calories and hold myself firmly accountable for everything that I put into my body. This is the “ENERGY IN” part of the equation.

I also ensure I hit my 24-hour max allowed caloric intake and 24-hour max protein intake targets – to put myself in a calorie deficit and preserve muscle mass during a cut.

I use a calorie tracker (see below) and a food-weighing scale (to measure everything I consume) to achieve this. This ensures there is no guess work because I have actual numbers of my energy intake as I enter everything into the calorie tracker (Cronometer).

(c) Cronometer (Calorie tracker)

For the “ENERGY OUT” part of the equation, I calculate:

• my BMR;
• the distance walked (for my daily 12-15k steps); and
• the number of hours of slept (the previous night).

The sum of my BMR, distance walked and hours slept approximates to my 24 hour Energy Expenditure or “Energy OUT”.

(c) DrSHealth.ca

24 hour Energy Balance = Energy IN – Energy OUT

By ensuring my 24 hour Energy Balance is (-)400 kcal to (-)500 kcal, I know I have maintained a slight caloric deficit needed to initiate weight/fat loss. In other words, my “ENERGY IN” is less than my “ENERGY OUT.”

When I maintain a caloric deficit consistently on a daily basis, I have found that the results come (in due time) and fat loss is automatic – because it is now part of my lifestyle.

I do not aim for a 6 month target or upcoming wedding as an end point – rather play the infinite game of no end point – that, this is a permanent part of my daily lifestyle.

TRANSFORMATION PROGRESS PHOTOS

FITNESS TOOLS

Described below are the tools I used to help determine my BMR as well as my 24-hour Max Caloric intake and 24-hour Max Protein targets.

By locking in my nutrition, in terms of caloric and protein intake, I was able to make solid gains consistently and reduce my body fat.

• Basal Metabolic Rate (BMR in kcal) = the rate at which the body burns energy in a relaxed, but not fully inactive state. The closer one is to BMR kcal in terms of caloric intake, the more weight one loses. I use the following tool to calculate my BMR:
  –Omnicalculator
  
  
• 24-hour Max Caloric Intake – to determine maximum daily caloric intake according to present body weight (PBW). This calculation is a quick way to estimate maximum daily calories to consume if fat/weight loss (CUT) is desired.
  
  CUT PROTOCOL:
  Example – PBW of an individual weighing 200lbs wanting to LOSE weight:
  200lbs x 11kcal/lb of body weight = 2200 kcal max per day for 12 weeks (on both workout and rest days)
  
  (If the individual in the above example did not see any change in their weight on CUT protocol, they would adjust accordingly by decreasing their total maximum daily calories by 100kcal until weight loss occurs. Cutting longer than 12 weeks is not recommended as BMR decreases and may result in paradoxical weight gain.)
  
  After a 12 week cut, I usually move to Maintenance phase next.
  
  MAINTENANCE PROTOCOL:
  Example – PBW of an individual weighing 200lbs wanting to MAINTAIN weight:
  200lbs x 12kcal/lb of body weight = 2400kcal max per day (on both workout and rest days)
  
  (If the individual in the above example was still losing weight on MAINTENANCE protocol, they would adjust accordingly by increasing their total maximum daily calories by 100kcal until their weight stabilizes. Maintenance helps prevent reduction in BMR and also increases strength during workouts and improve energy levels.)
  
  After 4 weeks of Maintenance, I either go back to do another Cut (if I desire more fat loss) or to the next phase – Lean Bulk (if I desire to put on muscle mass).
  
  LEAN BULK PROTOCOL:
  Example – PBW of an individual weighing 200lbs wanting to build lean muscle:
  200lbs x 13-15kcal/lb of body weight = 2600-3000kcal max per day (on workout days)
  200lbs x 11kcal/lb of body weight = 2200kcal max per day (on rest days)
  
  
• 24-hour Max Protein Intake – is the daily protein requirements one needs to consume to help preserve muscle (especially during a CUT) or build muscle (during maintenance/lean bulk).
  
  Example – PBW of an individual weighing 200lbs on CUT or MAINTENANCE:
  200lbs x 0.8g of protein/lb of body weight = 160g protein per day
  
  
• Calorie Tracker – to accurately track my caloric intake from various foods and ensure I do not exceed my 24 hour daily caloric target. I utilize a Food Weighing Scale (see below) to assist with accurate tracking – eliminating any guess work and ensuring I am in a net (-400kcal) caloric deficit – if my goal is fat/weight loss.
  –Cronometer App
  
  
• Food Weighing Scale – to accurately track my food portions and determine my caloric intake (used in conjunction with calorie tracker app i.e. Cronometer app).
  –Next Shine
  
  
• Body Weighing Scale – to track my progress with weight, BMI, and body fat percentage biometrics.
  –Fitbit (scale & app)
  
  
• Plant-based foods – to help create my menu replete with a diverse array of the healthiest whole plant foods that work for me that are delicious, nutrient dense and low in calories (courtesy of Nutritionfacts.org).
  –Daily Dozen App
  –Recipes

“Where do I get my protein?!” Commonly asked question. Deep breath. Exhale. Relax. I got you! Here are some plant-based sources, I utilize.

4. (L)ift – 2-3 times per week (strength training)

Focus is on hitting key areas of the body such as shoulders, biceps, triceps, back, glutes, thighs, and calves to help build that aesthetic eye-catching look.

Combine strength training with a 48-hour rest period following each workout (i.e. total body stretches) to allow for muscle recovery and prevent overuse/injury.

Priority is on compound muscle movements that work multiple muscle groups at the same time – instead of isolation exercises.

For example, a squat is a compound muscle exercise that works the quadriceps, glutes, and calves – instead of an isolation exercise such as a bicep curl. (This assumes one do not have any injury where isolation exercises can be helpful to rehabilitate a muscle after an injury.)

Focus on Form over speed. Quality over quantity. Consistency over motivation. And Time-Under-Tension with Progressive Overload as one gets stronger with training.

Using proper technique and taking all necessary precautions when doing any physical exercise to avoid personal injury. And always listening to my body – not ignoring any early signs of injury, pain, etc. Safety first!

BONUS TIP: If you can workout in a fasted state, consider doing so as this mobilizes more fatty acids into the muscle as you work towards muscle failure with each workout – with accelerated fat oxidation and fat loss.

Suggested apps and websites: I utilize the following to carve out a personalized fitness routine that targets key areas on my body.

• FitnessProgrammer.com – create customized workouts with detailed instructions on how to do them with correct form and visuals of the muscles being worked.
• Strong (app) – workout tracker and strength training planner.
• Heria Pro (app) – instructional step-by-step videos of basic/intermediate/advanced calisthenics movements to help sculpt your body.

Gym Equipment: Having the right equipment and environment helps set one up for progress and success. I could either enroll in a gym membership program or alternatively, create a home exercise area by obtaining the following equipment to help with my physical transformation without the mental excuses and time-inefficiency of gyms. Having these pieces of fitness equipment already setup and ready to go at home allows for very efficient workouts – regardless of the weather, what kind of day I am having, how I am feeling or any other excuses my mind can come up. Get the work done! Consistency! No pish posh!

• Incline Press Bench
  (to help target the following muscles: chest muscles namely the pectorals, triceps, and deltoids.)
• Bowflex Adjustable Dumbbells
  (to help build strength as dumbbells are versatile and can target a wide range of muscle groups via the principle of progressive overload.)
• Pull-up Bar
  (helps develop the following muscles: latissimus dorsi, pectoralis mjr, teres mjr, biceps, triceps, subscapularis, pectoralis mnr, and rhomboids.)
• Power Rack with Pull-up Bar
  (allows one to perform exercises in one space – saving time and room in your workout area. It also allows one to perform compound exercises that work multiple muscle groups at once, increasing the efficiency and efficacy of workouts.)
• Dip Stand
  (to help develop the following muscles: chest, triceps, traps, and shoulders.)
• Pushup Stands
  (makes doing pushups easier without much wrist strain/pain – helps target the following muscles: pectorals, triceps and deltoids.)
• Resistance Bands
  (ideal for total body workouts as they can target any muscle group from quads, hamstrings, and glutes, to shoulders, chest, lats, biceps, triceps, and abs.)
• Exercise Ball
  (to improve core stability and balance by strengthening the back and abdominal muscles.)
• Roman Chair
  (helps strengthen the following muscles: erector spinae muscles along the spine, glutes and hamstrings.)
• Weighted Vest
  (helps to target and work the muscles that are resisting the added load, such as the legs and upper body. For example, doing pull ups with a weighted vest will hit back and arms while doing pushups will work chest and arms. Do note, however, that the extra weight from the vest can put added strain on the joints, particularly the knees, which can lead to injury if one is not careful.)
• Ab Wheel Roller
  (to help develop core muscles namely rectus abdominis, obliques, and erector spinae (lower back), latissimus dorsi (upper back) and shoulder muscles.)
• Foam Mats
  (for floor to provide a comfortable and supportive exercise surface as well as protect your floors from damage.)
• Yoga Mat
  (to protect joints from impact on hard floor surfaces, allow proper body weight distribution in performing the exercises, and provide proper cushioning & traction while exercising.)
• Back brace
  (to help maintain good posture while bending and lifting as well as reduce spine loading to prevent injury and pain.)
• Workout Shoes
  (to improve traction for different training styles, protect the feet, and support stronger movement mechanics.)
• Portable Heater
  (to help maintain consistency in workouts especially during colder seasons by warming up the home gym and by thwarting any potential excuses the mind may make during the winter.)
• Floor Fan
  (to help maintain consistency in workouts especially during warmer seasons by cooling the home gym and by thwarting any potential excuses the mind may make during the summer.)
• Flask
  (to maintain adequate hydration pre-, during and post-workouts.)
• Portable Bluetooth Speaker
  (to help enjoy workouts by allowing one to listen to self-development motivational talks, podcasts, or emotionally inspiring music that helps maintain one’s fitness mojo.)
• Workout Apparel – shorts / tops / towel
  (to stay cooler, drier and comfortable during exercise.)

5. (S)leep* – 7-9 hours every night

Getting 7-9 hours of high-quality sleep = instant passive caloric burn! (490-620kcal or more – depending on one’s bodyweight and sleep duration).

Sleep helps support muscle recovery by releasing growth hormone needed by muscles to repair and build tissue. To reap the benefits of a physical workout, lock in those gains made at the gym, promote muscle growth and optimize athletic performance – sleep is essential. I do not skip it! Similar to hitting my daily steps goal, I aim to get in my sleep as much as possible! I feel great mentally, physically, and have plenty of energy to do the activities I love the following day.

I use the following to track my sleep and make adjustments as needed to optimize it.

• Fitness Trackers – to track heart rate & sleep habits particularly the number of hours of quality sleep you get every night.
  –Zepp (digital watch & app – connects with Google Fit)
  –Google Fit (app – connects with multiple fitness trackers and centralizes all your biometric data)
  
  
• Captaincalculator.com – to determine calories burnt based on sleep duration.

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Additional Resources

Developing a Healthy Mindset (aka “Daily Mind Feed”) – On a daily basis, feed your mind healthy inputs with your own selection of positive-mindset books, motivational talks, videos, podcasts, etc. – to help construct a positive, unbreakable, growth mindset that allows you to face any challenge that life throws at you. “Everything in life is happening for you, not to you.” – Tony Robbins

• One Day It Will Be Over – Fearless Soul
• Leave The Past Behind – Team Fearless
• Your Past Doesn’t Define You – Team Fearless
• What Is Your WHY (Purpose)?  – Team Fearless
• Better Than Yesterday  – Team Fearless
• My Struggle – Team Fearless
• Take Responsibility For Your Life – Team Fearless
• Struggle Made Me Stronger – Team Fearless
• The Power of The Human Mind – Team Fearless
• When You Are About To Give Up (Compilation) – Motivation Grind
• How To Master Your Emotions – Tony Robbins
• The Ultimate Guide to Build a Lasting Change in Your Life – Tony Robbins
• 5 Keys to Living Your Best Post-Pandemic Life – Tony Robbins
• THIS is How I SURVIVED Life in PRISON! – Nelson Mandela
• What to Say When Someone Insults You – Dr Paul Jenkins
• The 12 Laws Of Karma That Will Change Your Life – Brainy Dose
• “I AM” Affirmations For Success, Wealth & Happiness – Be Inspired
• Stop Caring What Other People Think Of You – David Goggins
• Let Them Go – Trailblazer

Evidence-Based Nutritional Science Videos– Increase your awareness about the cause of disease and illness – and how lifestyle medicine and healthy living can help treat, control, prevent and in some cases, reverse disease processes.

• The Game Changers *
• How Not to Age (Live Presentation)* – Dr Michael Greger, MD, FACLM
• How Not to Die (Animated Life Story of Dr Greger)* – Dr Michael Greger, MD, FACLM
• How Not to Die (Live Presentation)* – Dr Michael Greger, MD, FACLM
• Uprooting The Leading Causes of Death* – Dr Michael Greger, MD, FACLM
• Role of Diet in Preventing, Arresting & Reversing Our Top 15 Killers* – Dr Michael Greger, MD, FACLM
• Combating Disabling Diseases With Food* – Dr Michael Greger, MD, FACLM
• Evidence-based weight loss* – Dr Michael Greger, MD, FACLM
• Pandemics: History & Prevention* – Dr Michael Greger, MD, FACLM
  https://www.youtube.com/watch?v=7_ppXSABYLY
  https://www.youtube.com/watch?v=Se9yqWNIG8A
• Meat, Dairy and Disease (Covid Risk)* – Dr Roger Seheult
• Can Alcohol Cause Cancer?* – Dr Michael Greger, MD, FACLM
• Can’t Give Up Cheese?* – Dr Neal Barnard, MD
• Keto Diets: Doctors Reveal What Keto Diet Gets Wrong *
  https://youtu.be/Kzb0AsnSB-o
  https://youtu.be/VX4fkXneRz0
• Replacing Animal Protein with Plant-Based Protein* – Dr Michael Greger, MD, FACLM
• Plant-Based Treatment for Angina* – Dr Michael Greger, MD, FACLM
• Best Diet for Diabetes* – Dr Michael Greger, MD, FACLM
• Is Keto An Effective Cancer Fighting Diet?* – Dr Michael Greger, MD, FACLM
• Control Cancer Mets with Diet* – Dr Michael Greger, MD, FACLM
• Hospitals with 100% Plant-Based Menus* – Dr Michael Greger, MD, FACLM
• Reversing Chronic Disease – Dr Dean Ornish, MD
• Ask a Dermatologist! Foods That Are Good for Your Skin – Dr Jessica Krant, MD, MPH, FAAD
• Forks over Knives*
• What The Health*
• Plant Pure Nation

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