3 Key Things Richard Did To Lose 19.6 lbs in 8 Weeks

1. Flexible Day-To-Day Calorie Intake

Not every day was a deficit day, rather Richard chose along the way using the guidelines that Mike and him initially set up. On days where he felt more motivated and could exercise, he’d look to create a larger calorie deficit that day. On days where he was feeling a little tired and needed a break, he’d bring up calories to maintenance (neither a deficit or surplus).

2. Different Workout Intensities

Not every workout had to be an 8-9/10 hard, some will be a 5 or 6/10 and what’s important is just to get some movement in.

3. Tracking Habits

Mike and Richard focused on tracking specific habits that would reinforce the weight loss goal, in particular sleep and protein intake. A weekly target was chosen, and tracked daily. The weekly targets weren’t always reached, but what was important was that these goals were top of mind and a conscious effort was made to follow through with them.