See today's fit post for the live link to get your FREE personalized macros.

I am getting in the spirit of giving a bit early this year. I was thinking about what my friends on BodySpace might like and came up with the idea of a custom complimentary Macro workup. Who wants one? Reply: ME or I DO in the comment section.

That diet is critical to results cannot be stressed enough. For many, sticking with a training routine is hard enough without having to diet as well. I'm curious. Is diet a part of your overall training strategy?

Always keep up with the food prep!

DESIGN, STRATEGY, TACTICS, and EXECUTION. Here is how a successful 8-month slow cut graphs out in real-time. I shed more than thirty pounds from the start of the year. I transitioned to maintenance in September and now moved to a slight surplus.

It is imperative that you love your new forever-flexible diet!

Wondering why you can't lose or gain weight? ANSWER: Calories in vs. calories out. It's that simple.

Diet and training to achieve specific goals will be successful IF you know and track your TDEE.

Having lean protein sources on hand for the week ahead is essential.

I penned and posted an article on this very topic moments ago. The link to it is only available on the mobile app. In it, I answer this age-old question. (This is simply a heads-up for desktop users.) Sure wiish BodySpace integrated better...

Without accurate dietary numbers dialed into your program, you might as well be spitting in the wind.

I find a small 5-gram (30-calorie) square of this Chocolate under my pillow each night before I go to bed.

MEAL PREP: Seasoning and Marinating lean protein sources for grilling and consumption in the week ahead.

BREAKFAST - Homemade Maple Syrup Cornbread Sticks: A 223 calorie daily reward whilst maintaining body fat beneath 10%.

Yesterday's Macro's courtesy CRONOMETER.

SCHEDULED and MEASURED INDULGENCE: Weekly Sunday Brunch: 362 total calories - (2) Thin-Slice French Toast recipe. It's important to reward yourself with foods you enjoy - in a measured way, of course!

If you don't have a diet or meal plan properly dialed in, you might well be spitting in the wind.

Yesterday's MACRO summary courtesy CRONOMETER

MACRO's for yesterday courtesy CRONOMETER

STEAK & EGGS: Always on the menu and looked forward to daily. Not very sexy looking, but a great low-cal/high-protein/low-carb lunch, brunch, or snack!

There's nothing more satisfying than hitting all your macros while being on a diet that doesn't feel like a diet at all...

Whoever said that you can't eat the homemade foods you love and stay shredded is flat out wrong! Loving your diet is the key to sustainable long-term success!