F4: Food, Fitness, Focus, Fat Loss - TRIM's newsletter!

Happy Friday!

I'm excited to launch this! My wife is tired of me talking about my diet and gym pains, so now I can share it with you as "coaching."

Over the last 10 years, I've learned a lot about food, fitness, and productivity, making every mistake along the way. I'll share the best tips here, curated and organized for quick reads.

If you like it, please forward it to a friend. My goal is to build a community of smart, health-focused people to surround myself with. Let's get started!

F1: Food

How much protein should you eat? Harvard Health suggests .36g per lb. of bodyweight, but I recommend 1g per lb. of target bodyweight. For example, if you weigh 200 lbs but want to be 185 lbs, aim for 185g of protein. Most people struggle with this, often eating half the protein they need and twice the carbs. Be intentional with your intake: if you have four meals a day, aim for at least 46g of protein per meal, equivalent to about 1.5 Chick-fil-A chicken breasts per meal.

F2: Fitness

I've always had naturally big arms, but the real secret to growing biceps and triceps is isolating these small muscles and contracting them hard. Have you seen guys at the gym curling heavy weights but just swinging them with their front delts? They look ridiculous and are working their shoulders on arm day. Whether doing biceps or triceps, keep your upper arm perpendicular to the ground. Lock in your upper arm wherever it is and always feel like you’re pulling your elbows inward. If you feel contraction or fatigue elsewhere, you're probably doing it wrong.

TRIM for Men

I run an online fitness program that helps men completely change their food habits and sets them up to live longer and feel much better. Track food, get workouts, get coached - all in one app. Lose 10+ lbs in the first 7 weeks.

Check out TRIMmens.com or reply to this email to get started!

F3: Focus

You can only accomplish 3 tasks a day. Write a Power List of 3 must-do items, including non-work tasks like picking up kids or mowing. Each completed task is a win, and finishing all 3 means you've won the day. Long to-do lists make you feel like you're always failing. Completing short-term tasks rewards your brain with dopamine, boosting productivity. For more, see The Purposeful Planning Method by Matt East (my productivity coach).

F4: Fat Loss

I believe "building muscle while gaining fat" is a myth. You can only be in one phase at a time:

- Muscle Gain: BMR + 500 calories/day (surplus)
- Maintenance: BMR
- Weight Loss: BMR - 500 calories/day (deficit)

Choose one and stick with it for at least 90 days. If you're not already lean (15% body fat or less), focus on weight loss, not muscle gain. Never use "bulking" as an excuse to eat poorly. Need help? Hire a coach!

Until next week,

Bill Yackey
Head Men’s Trainer, TRIMforMEN
ISSA Certified Personal Trainer
Marketer, musician, dad, etc.

p.s. properly cap off your workout