How to go from 30% body fat (dad bod) to sub-10% fast👇 Firstly, follow me if you’re a high performing man and want to get jacked. Most guys try to fix their physique with more workouts or cardio. But getting lean fast comes from knowing your calories and macros. Here’s the simple plan. 1. Bodyweight x 14 = your cals This is your starting point. Eat this number for 7 days. 2. Protein 1 g per lb of bodyweight. 3. Fat 0.4 g per lb of bodyweight. 4. Carbs All the rest of your cals go here. 5. Log y

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