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. about Aesthetic Muscle Progress Update: Getting Ripped Abs While Enjoying Your Favorite Foods