With Memorial Day behind us, it’s now officially the summer.
For many of us guys, it means fat loss mode to get ready for the beach and warm weather. But for some bros who are already plenty lean, it’s the perfect time to build some muscle and take advantage of all the cookouts and parties.
In today’s article specifically for the dudes out there, I’m going to share some tips to either 1) lose 10-20lbs of body fat to lean up for summer, or 2) put on some quality size and mass to look jacked with your shirt off.
Pick Your Primary Goal
If you guys are anything like me then you want to look like you lift weights when you take your shirt off.
The summer can be a great time to cut some body fat for those that need it, and also a great time to grow for those that need to put on size.
Before you jump into a training and diet program, you have to decide what is most important to you at this time.
Do you need to drop 10-20lbs to feel confident ripping off your shirt this summer?
Or would adding muscle be the better choice for you?
The choice is ultimately up to you and what will make you feel your best this summer.
If you’re already lean enough where you have visible abs, then perhaps adding some size while minimizing body fat would be a good option.
If you don’t quite have the level of definition you’d like, then dropping 10-20lbs will really have a positive impact on how you look and feel.
So, you’ve got to decide whether fat loss OR muscle gain is your top priority.
I highly recommend focusing on one or the other, not both.
Because calories are going to be the deciding factor when it comes to gaining or losing weight, it’s very very hard to lose fat and build muscle at the same time. It’s actually painstakingly slow of a process.
Here’s what to do for each goal.
To Get Leaner This Summer
#1 Get a Good Starting Calorie Estimate
Getting leaner is mostly about eating fewer calories than you burn, training hard to maximize muscle retention, and getting good recovery.
To find your starting calorie amounts, you can take your bodyweight and multiply it by 13-15. This will give you a pretty good starting point, however, this doesn’t account for your activity levels.
With my upcoming Men’s Summer Coaching Program I design your training and nutrition to work together to get you lean.
My online coaching client, Scott, has found this approach to be very beneficial for his progress.
Here’s a progress picture from Scott’s first fat loss phase with me:
Scott has thoroughly enjoyed being able to eat more on harder, more voluminous training days. Depending on his workout for the day, he’ll eat a range of calories, and at the end of the week, has eaten in a big enough deficit to lose body fat.
After his first fat loss phase with me, he dropped 13lbs of body fat, while actually getting stronger even though strength wasn’t the primary focus.
Here’s what Scott has to say about my coaching program:
Working with Ryan has brought much needed direction to my training. Before hooking up with Ryan, I had been using a couple of very popular beginner linear progression programs. I never saw the results I hoped to. My strength gains were pretty modest; my weight gain, on the other hand, was pretty immodest. Ryan and I talked about my training goals, and he set me up with a completely different style of training—lots more volume to build muscle and more assistance work to complement the core lifts. The results have been spectacular. My physique is more toned, my strength has increased, and the greater volume has allowed me to iron out some flaws in my technique. And what’s just as important to me, I haven’t hit plateaus like I did when training on my own. With Ryan’s programming, I’ve made uninterrupted and (at least for me) pretty impressive progress.
It’s been awesome to see Scott make such great progress. I can say with certainty that it’s been a team effort.
I’ve provided Scott with the blueprint and plans to follow and he’s executed them to the best of his ability.
I look forward to continuing with him to help him reach his ultimate goals.
#2 Lift Weights with High Volumes
No one wants to lose muscle while they drop weight. To help prevent muscle loss, it’s crucial to lift weights with high volumes to spare muscle tissue loss during a cut. Please note that hypertrophy training during a cut is not meant to maximize muscle growth, but rather prevent any loss of muscle.
With the upcoming launch of my Men’s Summer Coaching Program, I’ll design your training program to work with your schedule so that you can maximize your time in and out of the gym.
Most muscle groups will be trained 2-4x per week, so the number of lifting sessions you might have could be anywhere from 3-6 per week with volume spread throughout.
#3 Consistency not Perfection
I’ve learned that getting results has more to do with being consistent over the long run than being perfect for very brief, sporadic times.
Consistency is a must for fat loss. To help keep you accountable and consistent with your training and diet, I offer 24/7 email support to answer any questions you might have.
I also provide motivation and support if you’re in a rut or just need a quick pick-me-up.
Remember, progress is not linear, so having someone there to coach you along the way is very beneficial to getting the results you want.
To Gain Muscle This Summer
#1 Eat, Eat, Eat
Some of you want to put on some quality size this summer and take advantage of all the yummy food at your cookouts and barbeque’s.
But, many guys complain they can’t gain weight.
They claim to be eating all the time and eating a lot.
Except they aren’t eating enough. If you eat at a surplus your bodyweight will go up. This is where consistency comes into play.
You can’t eat in a surplus every now and then and expect to pack on muscle.
It’s got to be a consistent amount of time.
For most guys, gaining about 1lb/week is excellent. This ensures that most of the weight being added is muscle and not excess fat accumulation.
Here’s another one of my male online coaching clients, Colin. He’s trained with me for quite some time and has gone through multiple fat loss and muscle gain phases.
Most recently he finished a cut phase, but prior to that did a 3-month mass gaining phase. In that 3-month time frame, he added muscle and got a heck of a lot stronger without directly training for strength.
Here’s Colin after his most recent program:
Want to know the coolest part about Colin’s progress?
He’s leaner and 8lbs heavier in the picture on the right.
Here’s what Colin has to say about my 1-on-1 coaching program:
Ryan has written my workout and nutrition plans for the past year. During that time, he has helped me through healthy cuts and bulks, as well as strength gains and maintenance while losing weight. In my last strength phase, I added over 20 pounds to my pause bench and 30 pounds to my deadlift over the course of about 3 months. During my cuts, I kept strength roughly level while losing over 15 pounds. If you’ve ever struggled with a plateau, you know those are some mean gains. He creates killer workouts that allow you train safely around whatever circumstances might limit you. He checks in frequently to make sure that your diet is doing what it’s supposed to do, and will adjust anything if he feels a change is necessary. Workouts and nutritional plans are paired to make you progress steadily toward your goals. Moreover, his nutritional plans instill healthy eating habits that I will keep with me. I highly recommend training with him. I have only seen results from any program he’s given me.
#2 Train with High Volume (Emphasis)
Similar to training for fat loss, adding muscle size requires you to train with increasingly high volumes.
The biggest difference is that during a mass gaining period you can train the body parts that you want to grow most.
My recommendation is to pick 2 body parts to focus on for an entire training block, usually 4-6 weeks in length.
You could pick quads and biceps. Chest and hamstrings. Or any 2 you wanted to grow the most.
You don’t want to emphasize everything at once because then you’ll limit how much volume you can handle.
Pick two, train them more frequently while putting everything else on maintenance, and enjoy your gains.
#3 Recover Like a Boss
Not only is recovery important for fat loss, but possibly even more so when trying to gain muscle.
Your body is producing new tissue, thus, solid recovery is a must.
If you want to maximize your efforts in the gym and kitchen, then make sleep a top priority. Focus on getting good quality sleep over just getting 12 hours a night.
6-8 hours of quality sleep is perfect.
Will You Get Results Like These?
It’s possible. But only if you work your tail off.
If you’re willing to put in the work over the course of the next 12-weeks, then yes, you can get some pretty amazing results.
With that being said, If you know what you want to achieve but aren’t quite sure how to get there I can help.
Pretty soon I’ll be opening a handful of spots in my Men’s Summer Coaching Program.
This is a 12-week online coaching program designed to help you lose fat or gain muscle.
It’s not finalized yet, but I do know that I’ll be officially launching it very soon.
- Are between 20-55 years old
- Want to lose 10-20lbs of body fat OR build muscle
- Need accountability with your diet and nutrition plan
- Want results in the fastest amount of time possible
- Need a training plan that’ll deliver the results you’re looking for
- Have experience lifting weights
- Want motivation, support, and coaching to help you reach your goals
Then shoot me an email at firstname.lastname@example.org to let me know you’re interested. Serious inquiries only. I’ll get back to you within 48 hours with more info.