My dude! Let's go! Small steps, you know the drill!

TJ dude. I'm all about consistency and simplicity, but you're diet isn't well balanced. Think about all the micros you're missing out on by not eating fruit and veggies (<--- which are delicious btw)..Supps are supps... Not the best, most effective or bioavailable. Without making HUGE changes here's what you can do.Throw your eggs, avocado and toast on top of a bed of spinach (and maybe some thinly sliced red onion)... Maybe drizzle it with a lil vinaigrette if you you need. You'll learn to love it and your body will thank you. Beef - Do you cook it in a pan daily or do you prep? Either way, the last 5 mins when it's cooking, toss in some chopped carrots, onion, mushrooms and broccoli. The veggies will soften up in the fat and add some pleasant texture to your bite.Sub out beans for other starches from time to time. Wrap it in a tortilla. Toss it on top of some roasted potatoes or sweet taters... If you are prepping, this can all be done at one time - it's simple.

My dude!

DON'T.Don't try to guess/subtract your cals burnt from the day/exercise you are doing.

DO: Calculate your macros, eat consistently and monitor your feedback.https://www.jumpropedudes.com/jump-rope-dudes-calculatorThoughts:Calculate and do your best to get around that number (it's not exact +/- 1-200 cals is going to be normal).make a spreadsheet and track through the day:Hunger?Craving?Recovered?Sleep (feeling rested?)Exercise (did you slay it, or did you force your way through?)I think once you pay attention to those metrics, you'll notice the changes DOUG needs will be intuitive. Also, you've been at it a LONG time. If you have consistently and truly been in a deficit, it might be time to eat at maintenance for a month or two so you can refill the tanks 😉

get it!

hahaha... silly subconcious.

ease on in.. TAKE IT EASY! Grab a light band and do some pull aparts or something... high reps, low resistance 💪

Let's gooooooooo!