Dr. Vonda Wright

We should also be lifting to try to build muscle that we feed with the protein as we calorie restrict.

Because for instance, you can eat a lot of protein on a 1500 calorie meal plan, right?

If your maintenance is 1800 calories and you're trying to restrict by 300, you can still eat a lot of protein within that number of calories.

You have to choose, you have to eat lean meats and lean sources, but it's completely possible.

Your cardio needs to be 80-20, 80% base training, 20% high-intensity sprinting.

That's about two days a week.

And you need to lift weights.

My goal is strength and power.

Strength, meaning what I can lift in a single lift.

Power in what I can lift over time.

So to lift for strength and power, you have to lift heavier weights.

And the ranges on those lifts are three to six reps for four sets.

To build muscle for strength and power, four reps times four sets.

Because if I get to near failure in four reps, meaning with good form in the power lifts that I do, I can do, let's do bench press.

I can do four reps of bench press

And I'm almost a failure.

I can eke out five.

It's going like this.

One side's going down.

But I'm not doing six.