How Many Calories Should I Eat to Lose Fat and Build Muscle? (Get This Right!)

By Adrian| July 2nd, 2023

Match Your Calorie Intake to Your Daily Activity Levels

When it comes to building muscle or burning bodyfat, despite what the “gurus” might say about “cleansing” shakes or a “detox diet” – there really are no quick fixes.


The biggest factor will always come down to eating the right number of calories for you to achieve your specific goals.

You’ve probably heard that men should eat around 2,500 calories a day and women around 2,000 calories a day to maintain their weight.

However, do those numbers still apply to a working professional who sits down and works off a laptop for 40+ hours a week vs a healthcare professional who’s on their feet for up to 12 hours a day and trains in the gym 4x a week on top of this?


The truth is, those numbers may work as a baseline for some but in order to find out more accurately how many calories you should be eating, we need to take more of a holistic approach and consider your overall lifestyle which is what I’ll describe in this blog post.

How Many Calories Should You Eat to Maintain Your Weight?

The number of calories you should eat per day will depend on a number of different variables including:

• Body weight

• Height

• Age

• Activity Levels

• Bodyfat percentage (the amount of lean muscle you have on your frame)

• And other factors

Therefore, the specific number of calories you should eat is individual to each person.

We need to factor in your BMR, your activity levels and your goals.

• BMR – Basic Metabolic Rate: This is the number of calories you burn per day at rest if you were to spend the full day in bed.


• Activity Levels: The amount of purposeful activity you do in the form of exercise and non-purposeful activity (NEAT) you do which would include your daily step count, how intensive you job is, fidgeting etc.

• Your Goals: Are you looking to lose, maintain or add weight?

While it’s very difficult to precisely measure the number of calories you need to eat on a daily basis, you can get quite a decent estimate by using the equations below.

Step 1: Calculate Your BMR

• BMR For Men: 10 x weight (Kg) + 6.25 x height (cm) – 5 x age (years) + 5

• BMR for women: 10 x weight (Kg) + 6.25 x height (cm) – 5 x age (years) -161

Example for Men: Shane is a 27-year-old guy who weighs 80Kg and 6 is foot tall (183 cm).

• 10 x (80Kg) + 6.25 x (183 cm) – 5x (27 years) + 5 = 1813 calories approx


Example for Women: Sarah is a 28-year-old girl who weighs 67Kg and are 5 foot 6 inches tall (168 cm).

• 10 x (67Kg) + 6.25 x (168 cm) – 5x (28 years) - 161 = 1419 calories approx

Step 2: Multiply Your BMR by your Activity Levels

Now that we have your estimated BMR (remember it’s just an estimate), we now need to take this number and factor in your activity levels.

• Little to no exercise – Multiply BMR by 1.2

• Light exercise a few times a week – Multiply BMR by 1.3

• Moderate exercise 3-5 per week – Multiply BMR by 1.4-1.5

• Heavy exercise 6-7 times per week – Multiply BMR by 1.6 +


Example for Men: Shane is an accountant who works from home and trains about five times a week.

• 1813 (Shane’s BMR) x 1.5 = 2,719 calories

Example for Women: Sarah is a nurse who trains about three times per week

• 1419 (Sarah’s BMR) x 1.4 = 1,986 calories

These number above are Shane’s and Sarah’s estimated maintenance calories – the number of calories they would both need to eat in order for them to maintain their current weight

Step 3: Decide on Your Goals

Now it’s time to decide if you want to focus on toning up (calorie deficit) and dropping bodyfat?

Or would you prefer to build some lean muscle (calorie surplus) for a few months?

Or maybe you’re pretty happy with everything at the moment and would rather maintain (maintenance calories) your current physique.


• If we take in more energy than we use, we gain weight (calorie surplus).

• If we take in less energy than we use, we lose weight (calorie deficit).

• If we take in the same amount of energy than we use, our weight stays the same (maintenance calories).

I generally recommend a moderate 10-20% deficit or surplus. Can you do more or less?

Of course, but remember, unsustainable methods yield unsustainable results!

A 1,000-calorie diet might allow a girl to lose weight faster but this is not sustainable nor healthy in the long run.

Ultimately, determining what size of a calorie surplus/deficit you put yourself into comes down to a number of factors including the amount of time you have and how committed you are to achieving your goals?

In other words – getting clarity on what you want to do, are willing to do and what you won’t do.

Most of my clients want to feel more confident in their clothes but they also want to go out at the weekend, meet their friends or partners and grab some food in a restaurant and go for a couple of drinks.

Therefore, for the most part, they all want to look good, they are willing to eat pretty “healthily” Monday to Friday and like having more flexibility at the weekends but they won’t give up or sacrifice their social lives.

Will their results be 10/10 “perfect?”

No because going for drinks or eating out every week is not “perfect.”

However, is this approach more sustainable and enjoyable? Absolutely.

In my eyes, being 10/10 all in on your diet every single day is not perfection, but prison!

Example for Men: Going back to Shane, his goal is to build some lean muscle so we’re going to put him in a moderate calorie surplus of 10%.


• 10% of 2,719 = 271 calories. You then add this number of calories onto Shane’s maintenance calories which would give you 2,719 + 271 = 2,990 calories for Shane to build some lean muscle.

Example for Women: Sarah wants to tone up and drop some bodyfat so we’re going to put her in a moderate 15% calorie deficit.

• 15% of 1,986 calories = 298 calories. You then take this number away from Sarah’s maintenance calories which would give you 1,986 – 298 calories = 1,688 calories for Sarah to tone up and drop bodyfat.

Step 4: Decide on Your Macros

After estimating how many calories you need, the final step is to determine your macronutrient targets.

This is the percentage of your calories that come from protein, carbohydrates and fats. Your macros will have an impact on your bodyfat percentages.

Here are some guidelines for calculating your macros:

• Protein (4 calories per gram): 1.6-2.2g per Kg of BW or approx. 0.8 – 1.1g per lb of BW (this usually works out to be around 20-40% of your total calories).

• Carbohydrates (4 calories per gram):: 3.5 – 6.5g per Kg of BW or approx. 1.8 – 3.4g per lb of BW (this usually works out to be around - 30-50% of your total calories).

• Fats (9 calories per gram): 0.6 – 1.2g per Kg of BW or approx. 1–2g per lb of BW (this usually works out to be around 20-30% of your total calories).

Example for Men: Going back to Shane, his calorie target is 2,990 and because he wants to build some lean muscle, we’re going to give him a macro split of 45% carbohydrates, 30% protein and 25% fat.

• This would equate to 336g of carbohydrates, 225g of protein and 83g of fat.

Example for Women: Sarah’s calorie target is 1,688 and she wants to tone up and drop some bodyfat so we’re going to give her a macro split of 40% carbohydrates, 40% protein and 20% fat.

• This would equate to 169g of carbohydrates, 169g of protein and 39g of fat.

Type of Food Matters

Regardless of your macros, one thing to always remember is type of food does matter.

I often would’ve checked out bodybuilders physiques when I was in my late teens and early twenties and wondered how they look so shredded yet were eating pop-tarts, cereals and bars of chocolate.

Have you ever felt the same way?

For instance, I see influencers posting cancer cookbook recipes of coco pops mixed with melted squares of chocolate topped with peanut butter and a protein shake (which they’re likely a brand ambassador for) and they’re promoting it as “If It Fits Your Macros (IIFYM).”

That is the danger of social media. It might look cool to be constantly posting photos of eating donuts, pop-tarts and bowls of cereal. But that is not reality.

Eating those foods alone didn’t get them shredded and it can be misleading for people (younger people especially) when all they see is these high-level physique athletes share their highlights.

You can look good but not feel good. That is why the make-up of your calories matters.

My Peak Performing Nutrition Protocol encourages my clients to eat like an adult! We try ensure our foods are lean, clean and green – aiming to get some lean protein, clean carbohydrates and green veggies present in some of our meals.

Adhering to my Peak Performance Nutrition Protocol most of the time allows my clients to still include their favourite treats without eating foods consistently that were meant to be sold to 10-year-old children!

Remember - It’s not only about how much you eat, it’s also about what your body can absorb.

The more calories you can get from real foods the better you’ll look, feel and perform (in your sport, at work, in your relationships & in life!).

Step 5: Tracking Calories:

While this not compulsory, starting out I think it is a good idea to try calorie counting for at least 4 weeks to get a clearer understanding of:

• How many calories you’re currently eating.

• The number of calories in the most common foods we eat (you’d be surprised how many calories are in a handful of peanuts or a tablespoon of guacamole)

• What a suitable portion size looks like

• How much you need to eat to lose, maintain or gain weight

I really do recommend doing this for even just 4 weeks and on top of having a clearer understanding of all of the above, it is lifelong education for you.

Imagine being able to get to a point where you can eyeball everything on your plate and estimate how many calories you’re eating without having to use any app or calculator?

Once you’ve mastered the basics, you’ll be able to get to a point where a lot of my longer-term clients are currently at – being able to eat intuitively without tracking.

Many have gotten to a point where you can almost classify it as “nutritional mastery” – they don’t need to track their calories anymore yet are aware of their daily intake and they have the knowledge and education to know how to stay within their target number of calories for the day.

While there are many apps and tools you can use, my favourite one is MyFitnessPal.

The Takeaways:

• The number of calories you need to eat is individual to each person.

• Use the above formula to calculate your maintenance calories.

• Set a moderate calorie surplus/deficit of 10-20%.

• Decide on your macros accordingly.

• Always be mindful of the fact that while calories are most important, the type of food you eat does matter.

• For a more accurate measure of your calorie intake, consider tracking your calories.

Free 3-Day Total Body Training Program:

Depending on your goal, I have some free resources which might be of benefit to you.

If you’d like a copy of my free, 3-day Total Body Transformation Program click HERE! (Enjoy the core finisher!).

If you’d like a copy of my Free Living Lean Cookbook to prove to you that it’s possible to eat foods you enjoy and get results, click HERE.

(Try out some EPIC protein pancakes!).

And if you’d like access to my Free 7 Day Fat Loss Accelerator (which has helped some members drop up to 7lbs inside 7 days),
click HERE and it will be sent straight to your email.

I hope these free resources help you!

1:1 Online Coaching Application

IIf you’d like a coach to help get you out of a routine that isn’t currently working for you and into one that will , then book your
free consultation call today to see if you’d be a good fit for my Online Coaching.

This is where having the structure and accountability of a coach comes in. I’ll help you get the results you’ve always desired and
make your journey much easier and quicker than doing it on your own.

You’re just one click away of becoming a success story.

About Adrian McDonnell & McLifestyle Fitness:

IAdrian McDonnell is a highly specialised Personal Trainer & Online Fitness Coach from outside of Tuam, Co.Galway, Ireland.

Previously a primary school teacher for almost 5 years, Adrian followed his passion and pursued a career in fitness after seeing first hands the results he could achieve with himself.

Although Adrian is a Personal Trainer & now Full-Time Online Transformation Fitness Coach from outside of Tuam, Co.Galway – he not only coaches clients locally, but also nationally and internationally.

Adrian specialises in helping working professionals:


- Be confident in themselves·
- Feel more comfortable in their clothes·
- Look better in the mirror·
- Increase their energy and go for more promotions at work·
- Get fitter, leaner & stronger without following rigid meal plans·
- Go on more dates (this is a common one)·
- And feel proud of themselves for doing something they never thought was possible!

To date he has helped Transform over 500 Clients into fitter, more toned & confident individuals.

Transforming people’s lives through proper fitness, sustainable & enjoyable nutrition practices & mindset mentoring is something Adrian is truly passionate about and this is his mission in life.

Want to find out more? Contact me today & I’ll answer any questions you have.

4). Not Falling for the Test of Success

While the above three relate specifically to training and nutrition, this final topic related to mindset. In the past, I’ve fallen victim to the test of success. What’s the test of success?


You know that feeling of accomplishment you get when you put a few “good days” back to back? For instance, Monday - Friday you’ve been eating really healthily and so you feel like rewarding yourself at the weekend? Or that sense of achievement you feel when you weigh yourself and see the scale move down and you now look forward to treating yourself.


I love those feelings too - everyone loves to win. But a mistake I made in the past was to let these wins give me a false sense of security. I justified these wins to allow myself to go binge-eating at the weekend and reverting back to my old habits. I would eat portions of food way bigger than normal. This all came off the back of getting a false sense of security from encountering a small win.


I let the test of success get to me - that temptation to “take the foot off the gas” when you experience a win instead of striving for better. It’s a fine line. So, while I’m not saying you shouldn’t take time to celebrate the wins, I am saying it’s important not to let complacency kick in when you do win. Not to allow yourself to lose your momentum and revert back to old habits.


I have lost weight before and rebounded so I know what it feels like. However, this year, I managed to lose weight and keep it off forever by focusing on the fundamentals and handling the test of success. So when you experience a win, when you start making progress, are you going to become comfortable and coast? Or are you going to continue to do the fundamentals that led to your success in the first place? This has been one of the biggest changes I’ve made this year – in my mindset.


Remember, losing weight is one skill to master, but creating a lifestyle change where you can learn how to sustain it and keep it is another skill entirely in itself. Being aware of the test of success and following the fundamentals is the final (and perhaps most important) way to stay lean year round.

The Takeaway

  1. Strength train consistently – pick a number of days you are 90% confident of adhering to.
  2. Focus on performing better and in turn you will start to look better.
  3. Walk more!
  4. The best “diet” needs to include foods you enjoy and be sustainable.
  5. Don’t fall for the test of success when you do encounter a win.


Thank you for reading – I hope you learned something new and got some value from this.


If you did get value from it, please pay the fee. What's the fee?


If you find this content valuable (maybe you learned something new or are going to implement a new practice) then please share my blog post with a friend or on your social stories and tag me on Instagram (@McLifestyleFitness).


For such a small act that doesn't cost anything, it really helps me reach more people and spread the word on how to optimise your health and fitness.


I don’t run ads towards my blog posts, everything I’ve done to date has been done organically from people like you reading spreading the good word. I’d appreciate your continued support.

4). Not Falling for the Test of Success

While the above three relate specifically to training and nutrition, this final topic related to mindset. In the past, I’ve fallen victim to the test of success. What’s the test of success?


You know that feeling of accomplishment you get when you put a few “good days” back to back? For instance, Monday - Friday you’ve been eating really healthily and so you feel like rewarding yourself at the weekend? Or that sense of achievement you feel when you weigh yourself and see the scale move down and you now look forward to treating yourself.


I love those feelings too - everyone loves to win. But a mistake I made in the past was to let these wins give me a false sense of security. I justified these wins to allow myself to go binge-eating at the weekend and reverting back to my old habits. I would eat portions of food way bigger than normal. This all came off the back of getting a false sense of security from encountering a small win.


I let the test of success get to me - that temptation to “take the foot off the gas” when you experience a win instead of striving for better. It’s a fine line. So, while I’m not saying you shouldn’t take time to celebrate the wins, I am saying it’s important not to let complacency kick in when you do win. Not to allow yourself to lose your momentum and revert back to old habits.


I have lost weight before and rebounded so I know what it feels like. However, this year, I managed to lose weight and keep it off forever by focusing on the fundamentals and handling the test of success. So when you experience a win, when you start making progress, are you going to become comfortable and coast? Or are you going to continue to do the fundamentals that led to your success in the first place? This has been one of the biggest changes I’ve made this year – in my mindset.


Remember, losing weight is one skill to master, but creating a lifestyle change where you can learn how to sustain it and keep it is another skill entirely in itself. Being aware of the test of success and following the fundamentals is the final (and perhaps most important) way to stay lean year round.

The Takeaway

  1. Strength train consistently – pick a number of days you are 90% confident of adhering to.
  2. Focus on performing better and in turn you will start to look better.
  3. Walk more!
  4. The best “diet” needs to include foods you enjoy and be sustainable.
  5. Don’t fall for the test of success when you do encounter a win.


Thank you for reading – I hope you learned something new and got some value from this.


If you did get value from it, please pay the fee. What's the fee?


If you find this content valuable (maybe you learned something new or are going to implement a new practice) then please share my blog post with a friend or on your social stories and tag me on Instagram (@McLifestyleFitness).


For such a small act that doesn't cost anything, it really helps me reach more people and spread the word on how to optimise your health and fitness.


I don’t run ads towards my blog posts, everything I’ve done to date has been done organically from people like you reading spreading the good word. I’d appreciate your continued support.

4). Not Falling for the Test of Success

While the above three relate specifically to training and nutrition, this final topic related to mindset. In the past, I’ve fallen victim to the test of success. What’s the test of success?


You know that feeling of accomplishment you get when you put a few “good days” back to back? For instance, Monday - Friday you’ve been eating really healthily and so you feel like rewarding yourself at the weekend? Or that sense of achievement you feel when you weigh yourself and see the scale move down and you now look forward to treating yourself.


I love those feelings too - everyone loves to win. But a mistake I made in the past was to let these wins give me a false sense of security. I justified these wins to allow myself to go binge-eating at the weekend and reverting back to my old habits. I would eat portions of food way bigger than normal. This all came off the back of getting a false sense of security from encountering a small win.


I let the test of success get to me - that temptation to “take the foot off the gas” when you experience a win instead of striving for better. It’s a fine line. So, while I’m not saying you shouldn’t take time to celebrate the wins, I am saying it’s important not to let complacency kick in when you do win. Not to allow yourself to lose your momentum and revert back to old habits.


I have lost weight before and rebounded so I know what it feels like. However, this year, I managed to lose weight and keep it off forever by focusing on the fundamentals and handling the test of success. So when you experience a win, when you start making progress, are you going to become comfortable and coast? Or are you going to continue to do the fundamentals that led to your success in the first place? This has been one of the biggest changes I’ve made this year – in my mindset.


Remember, losing weight is one skill to master, but creating a lifestyle change where you can learn how to sustain it and keep it is another skill entirely in itself. Being aware of the test of success and following the fundamentals is the final (and perhaps most important) way to stay lean year round.

The Takeaway

  1. Strength train consistently – pick a number of days you are 90% confident of adhering to.
  2. Focus on performing better and in turn you will start to look better.
  3. Walk more!
  4. The best “diet” needs to include foods you enjoy and be sustainable.
  5. Don’t fall for the test of success when you do encounter a win.


Thank you for reading – I hope you learned something new and got some value from this.


If you did get value from it, please pay the fee. What's the fee?


If you find this content valuable (maybe you learned something new or are going to implement a new practice) then please share my blog post with a friend or on your social stories and tag me on Instagram (@McLifestyleFitness).


For such a small act that doesn't cost anything, it really helps me reach more people and spread the word on how to optimise your health and fitness.


I don’t run ads towards my blog posts, everything I’ve done to date has been done organically from people like you reading spreading the good word. I’d appreciate your continued support.

4). Not Falling for the Test of Success

While the above three relate specifically to training and nutrition, this final topic related to mindset. In the past, I’ve fallen victim to the test of success. What’s the test of success?


You know that feeling of accomplishment you get when you put a few “good days” back to back? For instance, Monday - Friday you’ve been eating really healthily and so you feel like rewarding yourself at the weekend? Or that sense of achievement you feel when you weigh yourself and see the scale move down and you now look forward to treating yourself.


I love those feelings too - everyone loves to win. But a mistake I made in the past was to let these wins give me a false sense of security. I justified these wins to allow myself to go binge-eating at the weekend and reverting back to my old habits. I would eat portions of food way bigger than normal. This all came off the back of getting a false sense of security from encountering a small win.


I let the test of success get to me - that temptation to “take the foot off the gas” when you experience a win instead of striving for better. It’s a fine line. So, while I’m not saying you shouldn’t take time to celebrate the wins, I am saying it’s important not to let complacency kick in when you do win. Not to allow yourself to lose your momentum and revert back to old habits.


I have lost weight before and rebounded so I know what it feels like. However, this year, I managed to lose weight and keep it off forever by focusing on the fundamentals and handling the test of success. So when you experience a win, when you start making progress, are you going to become comfortable and coast? Or are you going to continue to do the fundamentals that led to your success in the first place? This has been one of the biggest changes I’ve made this year – in my mindset.


Remember, losing weight is one skill to master, but creating a lifestyle change where you can learn how to sustain it and keep it is another skill entirely in itself. Being aware of the test of success and following the fundamentals is the final (and perhaps most important) way to stay lean year round.

The Takeaway

  1. Strength train consistently – pick a number of days you are 90% confident of adhering to.
  2. Focus on performing better and in turn you will start to look better.
  3. Walk more!
  4. The best “diet” needs to include foods you enjoy and be sustainable.
  5. Don’t fall for the test of success when you do encounter a win.


Thank you for reading – I hope you learned something new and got some value from this.


If you did get value from it, please pay the fee. What's the fee?


If you find this content valuable (maybe you learned something new or are going to implement a new practice) then please share my blog post with a friend or on your social stories and tag me on Instagram (@McLifestyleFitness).


For such a small act that doesn't cost anything, it really helps me reach more people and spread the word on how to optimise your health and fitness.


I don’t run ads towards my blog posts, everything I’ve done to date has been done organically from people like you reading spreading the good word. I’d appreciate your continued support.

4). Not Falling for the Test of Success

While the above three relate specifically to training and nutrition, this final topic related to mindset. In the past, I’ve fallen victim to the test of success. What’s the test of success?


You know that feeling of accomplishment you get when you put a few “good days” back to back? For instance, Monday - Friday you’ve been eating really healthily and so you feel like rewarding yourself at the weekend? Or that sense of achievement you feel when you weigh yourself and see the scale move down and you now look forward to treating yourself.


I love those feelings too - everyone loves to win. But a mistake I made in the past was to let these wins give me a false sense of security. I justified these wins to allow myself to go binge-eating at the weekend and reverting back to my old habits. I would eat portions of food way bigger than normal. This all came off the back of getting a false sense of security from encountering a small win.


I let the test of success get to me - that temptation to “take the foot off the gas” when you experience a win instead of striving for better. It’s a fine line. So, while I’m not saying you shouldn’t take time to celebrate the wins, I am saying it’s important not to let complacency kick in when you do win. Not to allow yourself to lose your momentum and revert back to old habits.


I have lost weight before and rebounded so I know what it feels like. However, this year, I managed to lose weight and keep it off forever by focusing on the fundamentals and handling the test of success. So when you experience a win, when you start making progress, are you going to become comfortable and coast? Or are you going to continue to do the fundamentals that led to your success in the first place? This has been one of the biggest changes I’ve made this year – in my mindset.


Remember, losing weight is one skill to master, but creating a lifestyle change where you can learn how to sustain it and keep it is another skill entirely in itself. Being aware of the test of success and following the fundamentals is the final (and perhaps most important) way to stay lean year round.

The Takeaway

  1. Strength train consistently – pick a number of days you are 90% confident of adhering to.
  2. Focus on performing better and in turn you will start to look better.
  3. Walk more!
  4. The best “diet” needs to include foods you enjoy and be sustainable.
  5. Don’t fall for the test of success when you do encounter a win.


Thank you for reading – I hope you learned something new and got some value from this.


If you did get value from it, please pay the fee. What's the fee?


If you find this content valuable (maybe you learned something new or are going to implement a new practice) then please share my blog post with a friend or on your social stories and tag me on Instagram (@McLifestyleFitness).


For such a small act that doesn't cost anything, it really helps me reach more people and spread the word on how to optimise your health and fitness.


I don’t run ads towards my blog posts, everything I’ve done to date has been done organically from people like you reading spreading the good word. I’d appreciate your continued support.

4). Not Falling for the Test of Success

While the above three relate specifically to training and nutrition, this final topic related to mindset. In the past, I’ve fallen victim to the test of success. What’s the test of success?


You know that feeling of accomplishment you get when you put a few “good days” back to back? For instance, Monday - Friday you’ve been eating really healthily and so you feel like rewarding yourself at the weekend? Or that sense of achievement you feel when you weigh yourself and see the scale move down and you now look forward to treating yourself.


I love those feelings too - everyone loves to win. But a mistake I made in the past was to let these wins give me a false sense of security. I justified these wins to allow myself to go binge-eating at the weekend and reverting back to my old habits. I would eat portions of food way bigger than normal. This all came off the back of getting a false sense of security from encountering a small win.


I let the test of success get to me - that temptation to “take the foot off the gas” when you experience a win instead of striving for better. It’s a fine line. So, while I’m not saying you shouldn’t take time to celebrate the wins, I am saying it’s important not to let complacency kick in when you do win. Not to allow yourself to lose your momentum and revert back to old habits.


I have lost weight before and rebounded so I know what it feels like. However, this year, I managed to lose weight and keep it off forever by focusing on the fundamentals and handling the test of success. So when you experience a win, when you start making progress, are you going to become comfortable and coast? Or are you going to continue to do the fundamentals that led to your success in the first place? This has been one of the biggest changes I’ve made this year – in my mindset.


Remember, losing weight is one skill to master, but creating a lifestyle change where you can learn how to sustain it and keep it is another skill entirely in itself. Being aware of the test of success and following the fundamentals is the final (and perhaps most important) way to stay lean year round.

The Takeaway

  1. Strength train consistently – pick a number of days you are 90% confident of adhering to.
  2. Focus on performing better and in turn you will start to look better.
  3. Walk more!
  4. The best “diet” needs to include foods you enjoy and be sustainable.
  5. Don’t fall for the test of success when you do encounter a win.


Thank you for reading – I hope you learned something new and got some value from this.


If you did get value from it, please pay the fee. What's the fee?


If you find this content valuable (maybe you learned something new or are going to implement a new practice) then please share my blog post with a friend or on your social stories and tag me on Instagram (@McLifestyleFitness).


For such a small act that doesn't cost anything, it really helps me reach more people and spread the word on how to optimise your health and fitness.


I don’t run ads towards my blog posts, everything I’ve done to date has been done organically from people like you reading spreading the good word. I’d appreciate your continued support.

4). Not Falling for the Test of Success

While the above three relate specifically to training and nutrition, this final topic related to mindset. In the past, I’ve fallen victim to the test of success. What’s the test of success?


You know that feeling of accomplishment you get when you put a few “good days” back to back? For instance, Monday - Friday you’ve been eating really healthily and so you feel like rewarding yourself at the weekend? Or that sense of achievement you feel when you weigh yourself and see the scale move down and you now look forward to treating yourself.


I love those feelings too - everyone loves to win. But a mistake I made in the past was to let these wins give me a false sense of security. I justified these wins to allow myself to go binge-eating at the weekend and reverting back to my old habits. I would eat portions of food way bigger than normal. This all came off the back of getting a false sense of security from encountering a small win.


I let the test of success get to me - that temptation to “take the foot off the gas” when you experience a win instead of striving for better. It’s a fine line. So, while I’m not saying you shouldn’t take time to celebrate the wins, I am saying it’s important not to let complacency kick in when you do win. Not to allow yourself to lose your momentum and revert back to old habits.


I have lost weight before and rebounded so I know what it feels like. However, this year, I managed to lose weight and keep it off forever by focusing on the fundamentals and handling the test of success. So when you experience a win, when you start making progress, are you going to become comfortable and coast? Or are you going to continue to do the fundamentals that led to your success in the first place? This has been one of the biggest changes I’ve made this year – in my mindset.


Remember, losing weight is one skill to master, but creating a lifestyle change where you can learn how to sustain it and keep it is another skill entirely in itself. Being aware of the test of success and following the fundamentals is the final (and perhaps most important) way to stay lean year round.

The Takeaway

  1. Strength train consistently – pick a number of days you are 90% confident of adhering to.
  2. Focus on performing better and in turn you will start to look better.
  3. Walk more!
  4. The best “diet” needs to include foods you enjoy and be sustainable.
  5. Don’t fall for the test of success when you do encounter a win.


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