How to Get Ripped in 30 Days (Science-Backed Method That Actually Works) скачать в хорошем качестве

How to Get Ripped in 30 Days (Science-Backed Method That Actually Works)

I lost 15 pounds of pure fat in just 30 days while maintaining muscle mass, and I'm showing you exactly how I did it. This isn't broscience - it's a research-backed approach supported by Harvard, Duke, and The American Journal of Clinical Nutrition. Whether you're a beginner or experienced with fitness, this method works for anyone looking to get shredded while preserving muscle mass. I break down the exact protocol that took me from 196 to 181 pounds, including nutrition, exercise, and the psychological hack that made it all stick. BMR Calculator: https://www.calculator.net/bmr-calcul... 🕒 TIMESTAMPS: 00:00 Intro 00:58 Caloric Deficit & Basal Metabolic Rate 07:20 Protein Intake & Dietary Choices 10:44 Managing Hunger & Staying Satiated 16:30 Exercise & Hypertrophy Training 20:45 Flexible Adherence & Habit Formation 24:42 Tracking Progress & Daily Weigh-Ins 28:44 Wrapping Up 💪 What You'll Learn: How to calculate your optimal caloric deficit The protein intake needed to build and maintain muscle Proven hunger management strategies Best exercises for getting ripped The "flexible adherence" technique that keeps you on track Why sleep is crucial for getting shredded #fitness #getshredded #transformation #workout #musclebuilding #getripped #weightloss #diet #healthylifestyle #gym