how to drop body fat

There are many lifters and trainees who struggle mightily when they are looking to drop body fat.

In their quest to lose body fat, many of those same lifters and trainees begin to increase their training frequency which is good.

But if that increase in training is not combined with the proper diet, it’s guaranteed you will not arrive at that beautiful house on Lean Ave.

The Basic Rules Of Caloric Intake

When it comes to gaining muscle mass or losing body fat, one of the most critical parts of the equation is your energy input vs. your energy output.

Caloric intake is such a powerful tool that you could actually lose scale weight if you were in a caloric deficit and ate bad food.

People have done it with Twinkies for iron’s sake!  Now, your body will look horrendous and feel absolutely lousy, but you can actually lose scale weight with that nonsensical method.

A lifter or a trainee who is looking to build a lean body will not walk down that road.  The basic rules of caloric intake are:

• If Tonya Thick is carrying extra body fat, but wants to get leaner, she cannot consume more calories than she can burn.  She has to be in a slight to moderate caloric deficit to drop the fat.

• If Sylvester Skinny wants to build more muscle mass he cannot burn more calories than he consumes.  He has to be in a slight to moderate caloric surplus to build appreciable muscle mass.

A lifter cannot eat like Homer Simpson and expect to look like Apollo Creed.  You also cannot eat like a hummingbird and expect to be an ostrich.

The truth that a lot of folks who “eat clean” fail to realize is this: Even if your diet was full of clean, nutritious foods you would get stuck losing fat if your calories were too high.

3000 calories of clean food, while significantly healthier and better for your body and health, still counts as 3000 calories.

And if that 3000 calories (or any amount) is more than how many calories you burn in a day, you will be unable to drop body fat and vice-versa for gaining muscle.

I suggest you use an app like MyFitnessPal to begin to track your foods.  You do not have to count calories forever, but getting an idea as to how much you eat makes reaching your fat loss goals much easier.

Macros Matter

All foods fall into 3 categories:  Carbohydrates, Proteins, and Fats.

Carbohydrates, like rice and potatoes, provide the fuel needed for high intensity exercise such as sprinting and lifting.

Protein, like beef and chicken, provide your body with the building blocks to build muscle and recover from training.

Fats, like coconut oil and olive oil, help your body absorb vital nutrients and are your bodies’ primary energy source for low intensity exercise like walking.

To build a great physique your macronutrient split has to be on point.  A sample macro split could look like this:

Total Calories: 2000
Carbohydrates: 175g (35 percent of the calories)
Protein: 175g (35 percent of the calories)
Fat: 67g (30 percent of the calories)

Before we calculate the numbers, you need to know that 1 gram of carbs or protein is worth 4 calories and 1 gram of fat is worth 9 calories.

As far as the calculations go, the breakdown for the macro split is below:

• For your carbs you would take the total number of calories (2000), multiply it by .35 and then divide that number by 4.

• Then for your protein you would take 2000, multiply it by .35 and then divide that number by 4.

• Finally, for your fat you would take 2000, multiply it by .3 and then divide that number by 9.

Now based on the goals you have for yourself the split can be adjusted.  This split could be higher/lower in carbs or higher in protein, but a 35/35/30 split is a decent split for most lifters to start with.

Even if you are in a caloric deficit at 2000 calories a day, you still need balance with your macros in order to develop your best physique.

If you are eating 2000 calories a day and 70-80 percent of the intake is sugary carbohydrates then what do you think your end result physique will be?

I will tell you exactly what it will be: a soft and fluffy body.  You might weigh less, but the scale does not determine success in the physique building game.

You should also invest in a food scale and measuring cups to make counting your macros and calories easy and precise.


When you combine a great macro split, the right caloric intake, and healthy foods, you will be on the pathway to building a leaner and better body.

If you want professional help on constructing your diet in terms of macros, calories, and food choices, you can contact me directly.

I’ll holla at you next time.
The People’s Trainer

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