Most people fail fat loss because they don’t have a system.
They crash diet for two weeks, overtrain, and quit the moment it gets uncomfortable. Then they start over and repeat the cycle, never truly achieving the physique they want.
I’m 30 days out from a Florida trip with my family. I need to get lean. And I’m not guessing—I’m running the exact protocol I use every time I need to strip body fat and keep muscle.
This episode breaks down the system: a 500-calorie daily deficit tracked with an AI app, a 35/30/35 macro split prioritizing protein for muscle preservation, strategic carb timing around training, an 8am-6pm time-restricted eating window that becomes a hard rule during cuts, and the mental discipline to skip dinner if I overshoot calories during the day.
On the training side, I’m maintaining strength without chasing PRs in a deficit, running Zone 2 cardio at higher intensity for the same duration, adding Zone 5 intervals once per week for metabolic boost, and using supersets to shorten sessions while maintaining volume. Daily weigh-ins give me feedback—not emotion—and I’m increasing NEAT with weighted vest walks and more steps throughout the day to burn extra calories without adding gym time.
The people who get lean and stay lean don’t have better genetics. They have a repeatable system and the willingness to do hard things when most people won’t. There’s a reason barely anyone has a six-pack—it requires discipline, and a program, most people aren’t willing to sustain.
This is a real, repeatable protocol built on calorie deficits, strategic training adjustments, daily feedback loops, and the mental game required to execute. Let’s get it DONE!
SPONSORS/PRODUCTS I USE
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The health and fitness show for everyday people.
Each week, we break down the health and fitness headlines that matter and translate them into clear, practical action. You’ll also hear conversations with trusted experts in strength training, longevity, mental health, nutrition, stress management, and parenting.
Hosted by Jesse Carrajat — USMC veteran, fitness coach, healthcare executive, and father of three.
Give us 45 minutes a week, and we’ll help you train smarter, eat better, manage stress, and build a stronger body and mind for the long haul.
Let’s grow stronger, week by week.
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