127: 5 Diet Hacks For Weight Loss & Muscle Gain +Tips for Hardgainers

First off, there are no “hacks or quick fixes” these are habits and behaviors I have found helpful and implement with clients to help them.

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Weight Loss (calorie deficit is optimal):

#1. It’s okay to eat later.

#2. Replace a meal with something high in protein and fiber.

#3. Include Protein at every meal.

#4. Put the fork down in between bites.

#5. Drink water across the day and with meals

Muscle gain (calories surplus is optimal)

#1. Have a high protein breakfast or shake to start the day (play with a lead)

#2. You have nothing to lose making the most of the “anabolic window” (whether or not you think it’s real)

#3. For hard gainers (the high-calorie smoothie)

#4. Load up on the stuff that’s easier to eat and still fairly nutritious (grains, fruits, dairy proteins, etc). 

#5. Switch to fattier cuts of meat.
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