After 10 days in a moderate deficit my body was screaming at me for a refeed. It’s interesting, because the deficit has been very easy to manage. The only time I really notice I’m in a deficit is toward the end of a workout when my energy starts to dwindle off.
As the day went on, I kept looking better and better… my muscles were fuller, I was more vascular and I appeared more ripped!
This is the secret yo! My hormonez and insulinz have now been tricked by my refeed and I am magically burning fat at a rapid rate now 😉
Seriously though… I’m just listening to my body. I felt sincerely ravenous… like my muscles were begging for fuel… so, I gave it to them. Simple as that.
Check out my meals for the day… plus the 5 minute 30 second full body cardio from hell…
@15sec… refeed
@4:50… urgency vs slow and steady approach
@10:00… 5minute crazy cardio
@16:00… refeed dinner
@16:45… cheat meal
The Ultimate 5 Minute Full Body Cardio Workout
As you’ll see… this 5:30 second cardio workout kicked my @$$.
…I was sucking wind BIG TIME…my heart was pounding out of my chest… and I was sweating buckets.
…my quads and hammies were on FIRE! …My glutes were cramping! …My lats were screaming!
…Now that’s a full body cardio workout.
Some people come up with fancy schmancy and trendy names for this type of cardio… I just call it another day of training my @$$ off… lifting things up and putting them down.
I dare you to add this into your next workout… keeping the rest periods the same as I did… and challenging weight that allows you to hit the target reps and sets.
Rapid Fat Loss vs Slow and Steady Fat Loss
At the 4:50 mark of the video I discus whether you should take an aggressive, urgent, and rapid approach to fat loss… or a slow and steady approach to fat loss.
…I’d really love to hear your thoughts on the topic. What approach works best for you?
Here’s my meal breakdown for the day…
Breakfast: approximately 500 calories
Second meal: approximately 500 calories
Pre-workout snack: approximately 350 calories
Full Strength post workout shake: 300calories
Dinner: Pasta and cheese sauce… no idea how many calories
Hockey banquet buffet… 20 honey garlic wings, 2 slices of pizza, pasta, 2 light beers… No idea how many calories.
Total calories: clueless 😉
Here’s my activities for the day…
15 minute calve workout
10 minute abs workout
30 minute walk with Chief
Got AMP’d for an absolutely BRUTAL full body hypertrophy workout from the Aesthetic Muscle Plan
My Current Stats:
5′ 7″
160 lbs
38 years old
Thanks a million for following along in my journey. I sincerely appreciate it. This has been an incredible form of accountability for me… and I’m having a blast recording these videos.
I’m totally open for feedback. Are there any improvements you’d like to see me make with these videos? As much as I’m doing this for myself and the accountability… I’m really doing this for you… to give you an in-depth insight to the Physique Artist Lifestyle. Keeping it real.. and being completely transparent.
If you have any questions or topics you’d like me to cover, please do not hesitate to ask.
Keep kick’n butt!
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 ideal proportions, spectacular symmetry, and magnificent 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:
Build ROCK solid muscle with chiseled details by following Scott’s 6 month periodized muscle building system called AMP – Aesthetic Muscle Plan
Get a taste of Scott’s hardcore physique training programs with Physique Phreak
When Scott needs to urgently strip away stubborn sacks of fat for a photo shoot or bodybuilding contest, he turns to his time-tested proven system… Elite Physique system.
Check out Scott’s original physique training ‘work of art’… the Metabolic Masterpiece Body Sculpting Collection