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1. Energy deficit
2. 1g protein per cm in height
3. Appropriate volume of cardio:
- not before weights
- no more than 1/2 of time spent weight training
- low intensity : no more than 30 mins per day
- high intensity : no more than 1-2 times per week
4. Consume single ingredient food items
5. Avoid eating a lot of hyperpalatable foods
6. Apply a cognitive restraint strategy (calorie counting, time restricted eating, fat restriction, etc.)
7. Monitor your progress regularly
Pesquisar suplementos e focar delts e lats, ombros que estético
PED
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