Thank you for requesting a free fitness assessment. Your Recommendations Are Listed Below.

Hey, Chris here.

So you want to get rid of that body fat, but you're also looking to gain some muscle mass over time?

If your main goal is to focus on getting lean and defined while adding some muscle mass, here's a few things you need to keep in mind:


Chris Harrington

Your Coach & Trainer

  • You should be in a slight calorie deficit in order to get leaner and more defined
  • The most important macronutrient you should be tracking while in a calorie deficit is protein
  • Keeping track of carbohydrate and fat intake will be very important in order to manage energy levels while reducing body fat
  • You should focus on some higher intensity workouts to get your body burning more calories
  • It's always better to burn more calories than it is to eat less

Here are my 3 personal recommendations:

Recommendation #1 - Calculate Your Total Daily Energy Expenditure (TDEE) +

Your Total Daily Energy Expenditure (TDEE) is a measure of how many calories your body burns in a given day on average. By understanding your TDEE, you can adjust your caloric intake to put yourself in a caloric deficit which will help to promote fat loss.

Recommendation #2 - Subtract 300 calories to your TDEE to put yourself in a caloric deficit +

Being in a caloric deficit will help your body to derive its energy from body fat stores. Having a smaller caloric deficit will assure your body is still getting the amount of nutrients it needs to grow and maintain muscle while also burning body fat, assuming protein intake is high enough to continue to maintain muscle mass.

Recommendation #3 - Adopt a high intensity program that also focuses on strength +

High intensity workouts help to raise your TDEE, which means you won't have to consume less calories in order to be in a caloric deficit. You want to be able to eat as many calories as possible while still being in a deficit in order to give your body an adequate amount of nutrients. By focusing on strength, you will continue to impose high demands on your muscle fibers, telling your body that it needs bigger muscles in order to survive. At the same time, you will be in a caloric deficit, and your body will mostly derive nutrients from body fat stores.

I hope these recommendations were helpful.

If you're serious about reaching these goals, let me help you get there. I've been in your shoes before - having a set fitness goal and some recommendations to get there, but no real clear path as to how! Thinking back on it, I wish I had someone there to teach me the things I know now about proper workout routines and proper nutrition. You can spend years 'figuring it out', or you can have me coach you and show you the way.


Let's Do This Together.

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