Sal DiStefano

If you do this right, if you're listening to this and you're like, okay, I've done this before. I've tried to get back in shape before. It never works. I fall out of shape, whatever. And you're like, okay, I'm going to try what these guys are saying. In that first 30 days, if you do this right,

If you do this right, if you're listening to this and you're like, okay, I've done this before. I've tried to get back in shape before. It never works. I fall out of shape, whatever. And you're like, okay, I'm going to try what these guys are saying. In that first 30 days, if you do this right,

If you do this right, if you're listening to this and you're like, okay, I've done this before. I've tried to get back in shape before. It never works. I fall out of shape, whatever. And you're like, okay, I'm going to try what these guys are saying. In that first 30 days, if you do this right,

you'll see strength gains and muscle gains week over week over week in that first 30 days, especially if you do what's called a reverse diet. What is a reverse diet? You're actually adding more protein especially to your diet.

you'll see strength gains and muscle gains week over week over week in that first 30 days, especially if you do what's called a reverse diet. What is a reverse diet? You're actually adding more protein especially to your diet.

you'll see strength gains and muscle gains week over week over week in that first 30 days, especially if you do what's called a reverse diet. What is a reverse diet? You're actually adding more protein especially to your diet.

So you're taking your current food intake and you're adding, making sure you hit about one gram of protein per pound of target body weight, which is probably not what you're doing now. So you're adding to your diet along with this muscle building stimulus of five days a week, maybe two exercises in the gym. So it shouldn't take you, like I said, maybe 20 minutes.

So you're taking your current food intake and you're adding, making sure you hit about one gram of protein per pound of target body weight, which is probably not what you're doing now. So you're adding to your diet along with this muscle building stimulus of five days a week, maybe two exercises in the gym. So it shouldn't take you, like I said, maybe 20 minutes.

So you're taking your current food intake and you're adding, making sure you hit about one gram of protein per pound of target body weight, which is probably not what you're doing now. So you're adding to your diet along with this muscle building stimulus of five days a week, maybe two exercises in the gym. So it shouldn't take you, like I said, maybe 20 minutes.

And what's going to happen by the end of this 30 days is you'll have a faster metabolism. So phase one or first 30 days, I've built some muscle. So most people watching and listening to this. Now, if you were in shape before, you're going to get more muscle. If you've never done this before, it'll be less.

And what's going to happen by the end of this 30 days is you'll have a faster metabolism. So phase one or first 30 days, I've built some muscle. So most people watching and listening to this. Now, if you were in shape before, you're going to get more muscle. If you've never done this before, it'll be less.

And what's going to happen by the end of this 30 days is you'll have a faster metabolism. So phase one or first 30 days, I've built some muscle. So most people watching and listening to this. Now, if you were in shape before, you're going to get more muscle. If you've never done this before, it'll be less.

But you're probably going to see between 5 to 10 pounds of muscle in that first month, 10 pounds being like I used to have all this muscle before, 5, 4, 5 pounds of lean body mass for someone who's never worked out, which I would see with clients all the time with a good reverse diet.

But you're probably going to see between 5 to 10 pounds of muscle in that first month, 10 pounds being like I used to have all this muscle before, 5, 4, 5 pounds of lean body mass for someone who's never worked out, which I would see with clients all the time with a good reverse diet.

But you're probably going to see between 5 to 10 pounds of muscle in that first month, 10 pounds being like I used to have all this muscle before, 5, 4, 5 pounds of lean body mass for someone who's never worked out, which I would see with clients all the time with a good reverse diet.

So now you're ending the first 30 days with a faster metabolism, which is going to make fat loss a lot easier as you move into the second phase. 30 days. So that's the first 30 days, right? Second 30 days, well, this is where you bump the volume and the intensity of your workouts. Just a little bit. Just a little bit. But you cut down the amount of days you're in the gym to four days.

So now you're ending the first 30 days with a faster metabolism, which is going to make fat loss a lot easier as you move into the second phase. 30 days. So that's the first 30 days, right? Second 30 days, well, this is where you bump the volume and the intensity of your workouts. Just a little bit. Just a little bit. But you cut down the amount of days you're in the gym to four days.

So now you're ending the first 30 days with a faster metabolism, which is going to make fat loss a lot easier as you move into the second phase. 30 days. So that's the first 30 days, right? Second 30 days, well, this is where you bump the volume and the intensity of your workouts. Just a little bit. Just a little bit. But you cut down the amount of days you're in the gym to four days.

So you're no longer doing five days a week. You're doing four days a week. And you can move to a general split here. So a general split would be like an upper-lower split. Some people like that. Other people like different kinds. I like upper-lower. for something like this. And then what you're doing with diet, here's where it gets real fun, is you move into mini cuts and mini bulks.

So you're no longer doing five days a week. You're doing four days a week. And you can move to a general split here. So a general split would be like an upper-lower split. Some people like that. Other people like different kinds. I like upper-lower. for something like this. And then what you're doing with diet, here's where it gets real fun, is you move into mini cuts and mini bulks.