I would bet that you’ve heard all three of these statements before:
“You can’t out-train a bad diet.”
“Abs are made in the kitchen.”
“Results are 80% nutrition and 20% working out.”
But here’s the thing.
While there is truth to these statements, they don’t paint the full picture.
Specifically, they overemphasize nutrition and deemphasize training.
When in all actuality, both are equally important when it comes to getting into amazing shape.
Here’s why…
In order to build a lean, athletic physique, two mechanisms must be simultaneously switched-on.
Mechanism #1: Fat loss
Mechanism #2: Building muscle
If you have #1 without #2, you become weak, flabby, and skinny-fat.
If you have #2 without #1, you’ll look like a bloated powerlifter who can’t tie his shoes.
And in my experience, men in their 40s and 50s aren’t interested in either of those two outcomes.
So, how do you ensure both of these mechanisms are switch-on properly?
Mechanism #1: Fat Loss
In order to facilitate effective and sustainable fat loss, your focus must be aimed at two primary metrics:
Calories
Protein
Nothing more, nothing less.
In our world, we call this your Daily CAP Threshold (Calorie And Protein).
This is determined by a specific ratio of calories to protein relative to your unique metabolic profile.
AKA, your Golden Ratio.
Get this ratio wrong, and you’ll spin your wheels endlessly.
Get it right, and you’ll melt stubborn belly fat 24/7 while still enjoying your favourite foods on a daily basis.
Mechanism #2: Building Muscle
This is where a lot of guys screw things up.
They either:
Under train, waste time, and build zero muscle
Over train, build some muscle, and get injured
The trick is to live in the middle while prioritizing a few key muscle groups.
Specifically, curated set and rep ranges dedicated to emphasizing the upper chest, shoulders, upper back, arms, and midsection.
This formula is what creates the unmistakeable v-taper physique.
Capped shoulders.
Plate of armour chest.
Chiseled upper back.
Tight waist and midsection.
The Synergy
Unmistakeable results happen when you execute on these two mechanisms intentionally, consistently, at the same time.
When you:
Decrease body fat from your belly, love handles, chest
Increase muscle to your upper chest, shoulders, upper back, arms
You experience a synergistic effect we call the Goldilocks Zone of physique development.
Resulting in a lean, athletic, “Brad Pitt in Fight Club” v-taper that looks effortlessly impressive:
In a casual tee shirt
In your favourite suit
At the beach or by the pool
In the bedroom with your significant other
So the next time you hear someone say:
“You can’t out-train a bad diet.”
“Abs are made in the kitchen.”
“Results are 80% nutrition and 20% working out.”
Understand that while there is some truth to those statements.
Optimal physique development is much more nuanced than a few blanket statements.
And if you want your body to reflect excellence, you must adopt and deploy that nuance.
— Coach RK