It’s time for you to become an alpha student.
And if you’re wondering what that means… it means sculpting a lean and muscular body that fills you with confidence.
The kind of confidence that lets you:
- Approach strangers at a party
- Take off your shirt without fear at the pool
- Talk to that cute girl (or guy) in the dorm next door without putting your foot in your mouth
To help you create this confident body, I decided to start this series – Alpha Student Fat Loss Diet Series.
This series will give you the tools you need to setup a diet that will help you lose body fat so you can stand proud with an impressive six pack instead of cowering in the corner trying to hide a beer gut.
And in the first part of this series we’re going to tackle calories.
But first I’ll explain why you need to worry about calories at all…
Why You Need to Count Calories
We’re going to focus on the “big wins” of fat loss and that begins with creating a caloric deficit.
A caloric deficit is a state in which your body is using more calories than it’s receiving.
Most college students are in a caloric surplus in which they’re using fewer calories than their body is receiving.
Ever heard of the freshman 15?
But in order for you to be a lean, alpha student, you need to do the opposite.
In addition to a solid training program, you need to eat just enough calories so your body goes into a deficit and starts eating away at stored body fat for the fuel it needs.
I’m going to show you 2 simple ways to calculate your starting calories.
The first way gives you a very rough estimate.
The second way is actually based on some real data collected over a few days.
The amount of calories you end up with will be just enough to start the fat loss process of about 1 lb lost a week and moving you towards some nice, lean abs.
So let’s do it…
Method 1 – Simple Method
The logic behind the simple method is that you can use some flat multipliers, and get a pretty close estimate of where you should start with your calories.
The simple method requires you to multiply your weight in lbs by one of these multipliers depending on how aggressively you’d like to start:
- 11 – Aggressive
- 12 – Fast
- 13 – Medium
- 14 – Slow
Daily Calories = WEIGHT x Fat Loss Multiplier
For example, if you weight 200 lbs and you want to lose weight FAST, your daily caloric calculation would look like this…
200 x 12 = 2400 calories/day
Easy enough, right?
Well here’s another method if you don’t even want to calculate a damn thing lol.
Method 2 – Straight Subtraction Method
The 2nd method I’m gonna tell you about is the absolute easiest way to setup your caloric deficit because it’s based on an assumption and the assumption is this…
Most college students are already overeating (remember I mentioned the freshman 15).
…so in order to create a quick caloric deficit, you just need to do two things.
1. Count Your Calories for the Next 3 Days and Take the Average
This way you can understand the baseline for your own eating habits.
Average Daily Calories = (2356 + 2700 + 2450) / 3
2. Drop Your Daily Calories by 500.
In most cases, a swift cut of about 500 calories is enough to get the fat loss started.
And that’s it!
Here’s Your First Action Step
Take one of these methods and calculate your daily calories.
Then, don’t stop there!
Start eating that amount and lose weight right now.
Remember one thing though… these are estimates and it doesn’t really matter if they’re completely accurate!
What’s important is you make adjustments as you continue your diet and your weight loss begins to stall.
Now I want to talk to you about the amount of protein you need.
Click here to read part 2 of the Alpha Student Fat Loss Diet Series…