In less than 3 weeks time I’ve undone the Summer diet damage…
…and if you’ve been following my daily Aesthetic Muscle Journal videos, you’ve seen that I achieved this while enjoying my favourite foods… enjoying every second of my training… and enjoying life to the fullest.
My top two priorities to get ripped abs;
1) Nutrition: Create a caloric deficit
2) Resistance Training: Five weight training sessions per week.
I gained strength each week, because I wasn’t being overly restrictive with my diet. Most days I consumed approximately 2000 calories, which is a 500 calorie deficit for me. I bumped up those calories twice a week on average, and ended up in a caloric surplus a few times.
I’ve been following my Aesthetic Muscle Plan workouts (which I do 99% of the time)… this phase involves high frequency training… hitting each muscle group 5 days per week. It’s definitely been an eye opening experience for my workout partner, Rick and I.
For cardio I performed two 10-15 minute HIIT sessions on the recumbent spin bike each week. I also performed 10-15 minutes of farmer walks on two occasions, but pulled back from that once we started the high frequency training.
I also walk my dog 30-45 minutes most days of the week. This adds to my overall caloric deficit, but more than anything it’s great for my mental health and well-being, which I believe creates an optimal environment within my body to burn fat and build muscle.
No secrets here… just science… a focused mindset… smart training… and consistency.
I do what I love… what I’m passionate about… what excites the heck out of me.
I anticipate every training session with great enthusiasm… and as a result… I WANT to give my very best effort.
I eat the foods I love… eggs, oats, fish, chicken, beef, spinach, broccoli, peppers, basmati rice, sweet potatoes, Greek yogurt, chocolate, ice cream, and cookies. I enjoy every meal… and my taste buds are totally satisfied. Although I’m restricting my calories I don’t feel restricted… I don’t feel like I’m on a diet.
How and what I eat while in a fat loss phase is very much how and what I would eat if I were maintaining my weight or building muscle. The only difference is the quantity consumed.
I’m not acting out of desperation… I view this as a lifelong journey. One weekend of indulging is not going to hold me back.
I’m certainly not a genetic freak… otherwise it wouldn’t be necessary for me to take part in this diet damage control after “Living a little” during the Summer months… enjoying bbq’s, beers, and trips to the ice cream parlour.
When I eat like the average North American, I gain weight just as easily as the average North American. But, I did my best to keep things in check throughout the Summer months. Eating well throughout the week, knowing that I would indulge on the weekend or during our family trips.
I thoroughly enjoy documenting my journey… keeping it REAL… sharing the meals I eat, taking you behind the scenes of my training sessions, and letting you into my family life. It’s been a very fulfilling and rewarding experience, which has allowed me to connect… interact… and get to know many of my fellow physique artists on a more deeper level.
Thank you for sharing this journey with me… it means the world to me.
Sculpt a Masterpiece,
Scott Tousignant
About The Author
Scott Tousignant, BHK is a Physique Coach and Elite Natural Bodybuilder with the UFE.
Scott specializes in helping regular men and women sculpt their body into a chiseled work of art.
Viewing training as an art form and your body as a sculpture is a simple shift in mindset that brings out the beauty in your ongoing body transformation.
The art of molding and chiseling an aesthetically pleasing physique with spectacular symmetry, proportions, and carved out detail is one of life’s most rewarding and fulfilling experiences…
…It’s an opportunity for self growth and self discovery that will impact every area of your life.
Learn more about Scott’s physique-focused training programs:
AMPlify Aesthetic Muscle Gains and Strip Away Stubborn Sacks Of Fat with AMP – Aesthetic Muscle Plan
Get a taste of Scott’s hardcore physique training programs with Physique Phreak
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