Devin Bacha – 16 Weeks



16 Weeks.

That’s the difference between these two pictures. ┬áDevin dropped from nearly 180lbs to 155lbs to make the lightweight class at the NPC Midway Usa Championships in Wichita, KS on May 17th, 2014.

Here is the strategy that we used:

1. Food was meticulously tracked, counted, and controlled. Devin counted macros in every single meal, every single day. When you know what you are eating, it makes it very easy to make an adjustment and keep fat loss rolling.

2. Cardio was used to break plateaus. Cardio should not be maxed out early on, it should be left for when you can’t take away more food at the current time and need to increase more calorie waste through the day.

3. Weights were lifted, a lot. The best way to increase your metabolism is through weight lifting, but it also the best way to ensure that you aren’t losing muscle. Anytime you maintain strength, you maintain muscle mass.

4. Cheat meals were used once a week, but were not overdone. Your body is great at adaptation. In fact, it is so good that it adapts to your “diet” relatively quickly to keep you from starving. To combat this, give it a nice kickstart every week. One cheat meal within reason is a great way to do this.

5. We paid more attention to his measurements and pictures, than to his actual body weight.┬áThe scale does not define fat loss – the mirror and the tape measure do. Devin took pictures and measurements weekly to keep track of his progress.





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