*You work out your daily calories based on what’ll make you lose 1-2lbs per week (3,500kcal deficit per week - around 500 per day).

*On the 7th day (preferably on leg day, or your most intense session where you need to bring a lagging bodypart up), have a high carbohydrate day where you go into a slight surplus.

*I don’t do “cheat meals” - the 7th day is focused around quality sources of carbs predominantly. If you want to eat dirty food, however, have the higher calorie food factored into your macros on this day.

*Remember to pack the fibrous veggies (free calories) into 80% of your meals like I referred to in yesterday’s e-mail.

*Use sensible thermogenic's and appetite suppressing ingredients if you have excessive cravings such as TeaCrine™ to keep you adhering to targets. Thermo 9MM contains 100mg of Teacrine™ in every dose.