Yes, this episode title is real.
On this episode of Transformation Talks, you’ll learn why I chose this topic, the caveats I’m including, and exactly how I’d set up a 30-day protocol for maximum progress.
Including:
- Very important caveats before we go over the plan (1:04)
- The right deficit size (7:15)
- How I’d set up your macros (10:10)
- Which foods to prioritize (15:30)
- Why I wouldn’t include basically any snacks—even “healthy ones” (18:02)
- The verdict on alcohol (20:42)
- How many steps to get per day for a “faster” metabolism and mental benefits (22:35)
- A detailed three-day lifting plan for maximum changes (26:45)
- Why I wouldn’t recommend group exercise classes (29:25)
- How much cardio I’d do each week—and what type (31:00)
- Why your sleep hygiene is such an underrated progress-booster (34:15)
- A full recap of the plan (39:08)
- My Ladder Method for ditching your all-or-nothing mindset (42:39)
- The most important time to have structure and accountability for long-term results (45:40)
- The two biggest fat loss difference-makers in this plan (47:54)
Listen here:
Or Spotify: https://open.spotify.com/episode/0RI8iOTTza6Uvh4b2CAaUZ
Have me personally guide you through a protocol like this as a 1:1 client: https://samforget.com/coaching/
See which foods and meals I’d build the plan around here (my free One-Stop Nutrition Guide):
Here’s the kind of workout program you should be doing (also 100% free): https://bdbworkouts.com/
My inbox is open for any other questions you have: mail@samforget.com
