https://youtube.com/shorts/f5yxHEp9VrI?si=MX1eEICRe_b85IaM Being a coach isn’t just what I do—it’s who I am. Helping people move better, feel stronger, and believe in themselves never gets old. Yeah, I’ll joke, I’ll chirp, and I’ll call you out—but it’s always rooted in care. This community isn’t about me—it’s about us. And I’ll keep showing up, because you’re worth coaching. So if you feel this, tell a friend. The door’s open. Let’s build something.

Had a chat in the gym with a fellow lifter about cutting today. I gave him all the basics and how it's going to go down. Cutting is when you have put on a fair amount of size from your workouts and eating known as a bulk. Eating in a surplus and lifting heavy weight with high intensity is going to help you add overall size. Then, down the road, you want to show off these new spicy muscles. This is cutting. Now everything I am about to say goes for ANYONE TRYING TO REDUCE BODY FAT. That essentially is all a cut is. The only main difference is they want to maintain as much muscle as possible. So overall weight is not the issue, it's simply reduce body fat and keep muscle. - How To Properly Cut - 1. Figure out your new maintenance macros (Ask me) 2. Be in a deficit from new calories/macros (300-500 daily. This is sustainable) 3. Do so by increasing NEAT calorie expenditure (more walking, moving, dancing) 4. Do so by eating less (not as fun, but a must) 5. Understand that you WILL be hungry 6. Still hit protein, 1-1.5gs per lb, daily to maintain muscle 7. Still workout with high intensity but know you will not be able to lift as much 8. Hydrate, hydrate, hydrate 9. Eat carbs earlier in the day (not super important but can help) 10. Incorporate a re-feed day every 5-8 days. (Maintenance, not surplus for better results) I will use me as an example. I am roughly 5'9, 180 and 34 years old with a very active lifestyle. So I am able to eat a lot of food before it catches up to me. My regular maintenance calories are around 3,300ish. So in order to cut, I can increase my activity level and only reduce my calories slightly (which is what I do. Simply incorporate a few more longer walks daily) But not everyone has the time for that. SO, instead I would need to cut my calories back to around 2,500-2,800 daily while keeping my activity level. Then my "cheat" day is just going to be a normal day. I hit 3,300 and enjoy the day and refueling. This is not meant to be fast, it is meant to be sustainable. Hanger is a very real thing and so is binge eating. We would like to avoid both.

If you haven't noticed, you are named after some coffees inside of this group. The higher you level up, the better the coffee bean you are named after. This is why we all started as Decafe. Cuz no one wants Decafe. Easily lowest on the totem poll. To level up through the 💩 coffee and on to more tof he the exotic beans, you need to actually engage in this group 👀 . When people like your comments and posts you earn points. The 1st few levels are pretty easy to obtain. Then it becomes more about consistency (there I go... Throwing that word around again). Why level up?? Well I have plans to have you unlock special courses, nutrition mapping, more hands on from me, or even just some special give aways like a free month of training or even gifts. Remember, we are all a part of this and I WANT you to ask me questions here. Maybe you can get a new take on something you're struggling with that someone else in the group went through... Maybe you just want to show off how much your arm definition improved, but you don't want to flex (🫣) on social media. This is the place for that! So enjoy this little video my bean fiends. https://www.instagram.com/reel/DGzCfWByPv6/?igsh=NGY5aDNveG0zZzRs