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

Hey, Chris here.

So you have a good amount of body fat and want to get lean and defined FAST.

If your main goal is to get lean, ripped, and defined, here's a few things you need to keep in mind:


Chris Harrington

Your Coach & Trainer

  • You should be in a bigger calorie deficit in order to get leaner and more defined fast
  • Being in a calorie deficit does NOT mean you will lose muscle, just as long as you're training and eating correctly
  • The most important macronutrient you should be tracking while in a calorie deficit is protein
  • You should focus on strength workouts in order to continue to maintain muscle while in a calorie deficit
  • You should be adding high intensity workouts to your routine in order to burn more calories

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 to promote fat loss.

Recommendation #2 - Subtract 500-1000 calories to your TDEE to put yourself in a caloric deficit +

Subtract 500-1000 calories from your TDEE depending on how many calories you're currently eating and how aggressive you want to cut body fat. Being in a caloric deficit will help your body to derive its energy from body fat stores. Having a larger caloric deficit will promote more rapid fat loss, just as long as your training and nutrition is on point to maintain your hard earned muscle. Remember, bigger muscles require more calories to maintain, so don't assume you need to eat way less in order to lose body fat - quite the contrary!

Recommendation #3 - Adopt a program focused on high intensity and strength +

While in a caloric deficit, you want to make sure you aren't just reducing calories. Your body needs a certain level of calories and nutrients to maintain muscle mass and proper bodily functions. Before rapidly cutting calories (depending on your current TDEE), you should first aim to increase activity by adding high intensity workouts. I strongly advise not to drop below 2000 calories a day without working 1 on 1 with a trainer to coach you along. By focusing on a strength program, you will continue to impose heavy demands on your muscle tissue, prompting your body that you need the muscle in order to survive. This will help to assure you do not burn through hard-earned muscle while in a calorie deficit.

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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