How to be in caloric deficit

7% BODY FAT - 2012

Drop your PBF to 8-12% with these simple steps! 1. First of all, you need to burn more calories than what you consume. This doesn´t mean you need to eat less, but you will probably need to increase the intensity of your workouts or add a daily walk/jog/run/bike to your routine.

2. Start eating more whole foods like fruits, veggies, beans, nuts/seeds that are the ones who will get you full and doesn´t have so much calories. They are also a great fuel to your workouts.

3. You don´t need to weight the food. Nowadays, you have plenty of IA apps that track your calories by just taking a picture to your meal. By doing that you will know exactly the amount of calories you are consuming per day. So if you are consuming 2.750 CAL per day you know you need to burn 2800 CAL and you will be in caloric deficit, dropping your PBF %.

4. Get a watch that track your calories. You don´t need a super expensive GARMIN, there are watches that tells you how much you are burning and cost less than $100, check in Amazon!

5. Start small, the first week it will be the hardest, so a good starting point for a calorie deficit is 100-200 calories per day, and then start increasing this week by week and see if it´s working!

6. If you don´t want to track your calories and just want to follow a workout + meal plan designed to drop your PBF + increase muscle strength , speed and explosiveness I will leave you the link below! I will also help you with a discount code to help you achieve your goal !! The discount code is: LDCMETHOD you have to put it at checkout page, before paying. Link is below!

   
   

   www.ldcperformance.com/programs

   
   

   Both programs come with Training + nutrition but it´s key that if you are In-season select the In-season program since the intensity, loading and volume will be lower than if you are Off-season or with no team.

   
   

   See you inside baller! Can´t wait to train you and hear about your success!!