Adam Sullivan

8 ridiculous ways to lose weight or build muscle:

Hire Arnold Schwartznegar as a personal trainer
Run 20 km a day (this means you’re a tired c***y)
Fast until 5pm (this means you’re a hungry c***y)
Keto (this means your a keto c***y)
Lick salt when you’re hungry (this means your a salty c***y)
All meat diet (this means your a meaty c***y)
All broccoli diet (this means you’ll be a green c***y)
Liposuction (this means you’ll be a broke c***y)

Here are some actual realistic ways to lose weight or build muscle:

Know the daily calorie intake to reach your goal
Eat in a surplus to gain muscle
Eat in a deficit to lose fat
Eat nutritious food
Exercise a few times a week (even this is optional for fat loss)

That’s it.
So throw out the chicken and broccoli diet,
Throw out the cheat meal days,
Throw out the keto salt licking diet,
And follow the basics.

All that’s required is understanding the principles of fat loss which we provide to you!

Join our transformation program today and we’ll give you:

✅ 2 x Single Day Meals Plans Per Fortnight
✅ Specific Macro Targets
✅ Access to the EBT Website and FB Group
✅ Access to our professional nutrition coaches
✅ Accountability
✅ & Realistic results

This program is already 95% full so click the link to secure your spot.

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PS. You'll never need an "unrealistic diet" again.🔥

https://ebtonline.com.au/sp/transform/

Transform with EBT – Evidence Based Training Karla was on a muscle gain phase for the challenge and her weight went from 48kg to 50.4kg. She consumed around 2000-2400 calories per day.

Managing Cravings (Tim Tam Edition)

I’m sure you’ve all had those times when cravings for something sweet and chocolatey hits; especially when you have been dieting and restricting your calories. You reach for a packet of Tim Tams lying in the pantry, sit down to watch Stranger Things Season 4 and before you know it, half the packet is gone! You say to yourself: “I’ve been doing a good job all week with my diet, it wouldn’t hurt indulging a little, right?” Then you proceed to chow down the remaining half packet like there’s no tomorrow. Do this a few times a week and congratulations, you’ve just out-eaten your entire week’s hard work of eating in a calorie deficit.

The point of this post is to educate you guys on how to manage cravings and make your diet more sustainable in the long run. As I’ve been preaching all along, anything can be had in moderation as long as you abide by your calories and macros. If you purposely restrict yourself, you are more likely to blow your diet due to uncontrollable cravings. To put this into perspective, two Tim Tams are 190 calories. You can easily incorporate that into your daily diet and make it work with your calories and macros to help you manage your cravings rather than having the ‘Diet Starts Tomorrow’ mentality and consume an entire packet in one sitting for 1045 calories.

It’s simple, be responsible about it and you can easily incorporate the foods you’ve been craving into your diet and not blow your calories which may undo your dieting efforts.

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5 Fast Food Meals For Under 530 Calories

You have been adhering to your diet well the whole week, have been craving some fast food but are wondering which ones to get to not blow out your calories and undo the week’s deficit/progress. Please use the guide in today’s post to familiarise yourself with some fast food meals that are worth less than 530 calories. You can see I’ve also listed the protein content of the meals for your reference as I want you guys to go with higher protein options for satiety purposes.

Let’s rank these meals from high to low protein. One thing you guys probably already noticed is that they all include chicken as the primary protein source which is usually high in protein and low in fat. If you take a look at the chicken tenders meal and the GYG tacos, this gets you around 45g and 55g of protein while the chicken burgers from Grill’d and KFC will get you 42g protein and 30g protein each. These are all smart choices to go for since the protein content is quite high and can leave you feeling satiated. If you want something quick, even a small McNuggets meal can get you around 18.6g of protein.

At the end of the day, when going for fast food meals, remember to choose high protein and low calories and make it work into your intake for the day, so swap some snacks and desserts out that you would normally have and replace a main meal with it and you should be good to go!

Put yourself in the best position to win

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