What you need to eat to stay LEAN 💪🏾

My top tips for getting ripped and turning heads 👀͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ ͏ ‌ [Ulisses Logo](~/AASl5QA~/RgRlPBcbP4QDAWh0dHBzOi8vaWFtZGVkaWNhdGVkLnVsaXNzZXN3b3JsZC5jb20vP3V0bV9zb3VyY2U9S2xhdml5byZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1XaGF0JTIweW91JTIwbmVlZCUyMHRvJTIwZWF0JTIwdG8lMjBzdGF5JTIwTEVBTiUyMC0tJTIwTGVhZHMlMjAlMjgwMUdHOE1GRUE3UlNWTTVTVzhUN1Q2TjhKMSUyOSZfa3g9ZGI2dkV2d21YR2QzVXhRMERyU0Z4ck9pak5qOFc1dHBOS2U1YnlZZWZlTWVkNTdfMHRtamVGQklrdmQxZW5ZQy5TMnFFdHNXA3NwY0IKY08bklljAic1d1IbdHJpc3RyYW1iYWxkd2luOTFAZ21haWwuY29tWAQABI2R) [Stay Lean](~/AASl5QA~/RgRlPBcbP4QDAWh0dHBzOi8vaWFtZGVkaWNhdGVkLnVsaXNzZXN3b3JsZC5jb20vP3V0bV9zb3VyY2U9S2xhdml5byZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj1XaGF0JTIweW91JTIwbmVlZCUyMHRvJTIwZWF0JTIwdG8lMjBzdGF5JTIwTEVBTiUyMC0tJTIwTGVhZHMlMjAlMjgwMUdHOE1GRUE3UlNWTTVTVzhUN1Q2TjhKMSUyOSZfa3g9ZGI2dkV2d21YR2QzVXhRMERyU0Z4ck9pak5qOFc1dHBOS2U1YnlZZWZlTWVkNTdfMHRtamVGQklrdmQxZW5ZQy5TMnFFdHNXA3NwY0IKY08bklljAic1d1IbdHJpc3RyYW1iYWxkd2luOTFAZ21haWwuY29tWAQABI2R) 11 secrets to staying lean Hey {NAME}, Hands up who wants to get shredded? It’s a very cool goal – who doesn’t like getting ripped and turning heads? Getting lean is one thing, but staying lean is a whole different challenge! I like to stay pretty lean all year round - it’s important for my job and just makes me feel good. It’s fair to say I’ve learned a lot about staying lean over the years. What foods to eat, what supplements to use, and what to avoid doing. Let me share it with you! (1) 80/20 whole foods Staying lean is mostly about what you eat and how active you are. You don’t need to eat super clean all of the time (remember, this is about staying lean as a lifestyle). But it’s easier to stay lean if you eat mostly healthy, clean, whole foods. Prioritise lean protein, vegetables, fruits, whole grains and healthy carbohydrates. Have the occasional treat but don’t let it become a habit. (2) Control portion sizes Portion sizes can creep up, especially if you serve up food for other people at the same time. Start noticing how much you are eating. Is it appropriate for your weight, size, and activity levels? Are you automatically eating the same as your flatmate or partner? Make sure your portion sizes stay in control (this includes sauces and dressings). (3) Shoot for a weekly average I find it useful to track my calories to stay lean, but aiming for daily numbers can be restrictive. Try this instead: track your calories but shoot for a weekly average. This gives you room to slightly overeat some days and still pull it back. For example, if your “stay lean calorie goal” is 2000 kcal a day, you would aim for 14,000 kcals across the week. (4) Avoid snacking or overeating Mindless snaking, second servings, and binge eating are bad news for staying lean. It’s almost impossible to be lean if you regularly overeat. Take a look at your eating habits to identify times and triggers that lead to overeating. Once you’ve figured out your personal problem areas, you can put solutions in place. (5) Track your numbers Staying lean means getting really smart with your healthy habits. This incudes learning which foods fill you up so you don’t get hungry. For me it’s potatoes, rice, oatmeal, lean protein, and leafy green vegetables. For other people, a little fat helps keep them full. Discover the low-calorie, high volume foods that will keep you full so you can stick to your calorie numbers. (6) Find what fills you up Staying lean is all about balancing your numbers: calories in, calories out, food, activity, and training. Find a way to track key metrics without getting obsessed by the numbers. For most people this means tracking your daily steps, keeping a training log, and occasionally tracking food to keep things under control. (7) Walking vs cardio Do you need cardio to stay lean? It depends. If you have an active job, you won’t need to do any extra cardio. If you walk a lot, you shouldn’t need cardio. But if your job is sedentary, you need to become more active. This could be official cardio sessions, or it could be via walking. I prefer to increase my step count before I add in extra cardio. Walking is easy on the joints and less boring! (8) Train hard to keep the muscle Training won’t keep you lean, but it will build muscle which increases your metabolism. Stop thinking about training as a way to burn calories. Instead, think of it as a way to build muscle, shape your physique, boost your metabolism, and stay strong. Focus on lifting weights and the physique will take care of itself. (9) Drink plenty of water Water doesn’t help you burn calories, but it’s an important part of a lean lifestyle. Drinking enough water (2 litres or more a day) supports your digestion, helps your gut stay healthy, and keeps every system in your body running smoothly. (10) Stay active through the day One of my best tips for staying lean is simply being more active. Most days, this is pretty easy for me as I am so buys. But there are days when I go train and then sit in my office doing work tasks. On those days, I make more of an effort to move and be active. Staying active every day will burn more calories than training! (11) Take sleep seriously Can sleep really help you stay lean? Heck yes! Getting 7-9 hours of deep restful sleep every night has a big impact on your physique. When you sleep well, you will have more energy, you’ll want to train hard, and you’ll find it easier to avoid snacks. Get serious about sleeping well and you’ll stay leaner. Let me write you a training and diet programme to get in the best shape of your life. 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