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My Fat loss Workouts and Nutrition Program

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I recently wrote an article called "A Simple 3 Step Plan for Fat Loss." The article breaks down my approach when designing fat loss programs for my clients. 

That article sets the foundation and gives knowledge, insight, and understanding into the rationale behind what I will share in this article.  It is a worth a read.  Especially if you plan on following my own personal program. 

I've been an athlete all of my life.  I've always been extremely active and have lifted weights since I was 13 years old.  After becoming a trainer, I thought I knew it all. 

But it wasn't until last year when everything finally clicked and I achieved a next level physique.  I owe a huge shot out to my good friend Tome. 

It was his methods, training philosophy, and techniques that created the most amazing results of my life.  He runs a YouTube channel that is not only entertaining, but extremely informative and useful when it comes to fitness and life in general.

I highly recommend you check out his channel Tao Physique.

The Exercise Program Design

The program for me obviously isn't the program for everyone. But the core of any effective strength training program will include a variation of the same exercises.  These exercises are: push, pull, hip hinge, legs, overhead strength, and core. 

When it comes to building strength and burning fat the most effective exercises for any person are called compound lifts.  Compound lifts are exercises like the barbell back squat, American dead lift, pull ups, cleans, bench press. 

These exercises are called compound lifts because they use many muscle groups compared to just a single muscle group.  Think bicep curl vs pull ups.  Which exercise uses more muscles?  The pull up uses your entire back as well as biceps as part of the exercise.  The bicep curl only uses the bicep curl.

When you use and activate more muscle, you strengthen and activate more muscle which burns more calories and also develops the major muscles of the body that give the chiseled physique everyone wants.

An effective program will be centered around compound lifts that push, pull, hip hinge, legs, overhead strength, and core.  Any other exercises are secondary exercises and their purpose is to increase the effectiveness of the compound lifts

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Or, the program includes variations of exercises that are meant to build a person up compound lifts. 

This part got a little sciencey and geeky but for some people it really helps to understand WHY I'm doing the things I'm doing.

This approach to designing my programs, along with hard work, commitment, and a proper nutrition program created the best results of my life. 

Here's what this approach guided me in achieving:

The Nutrition Program Design

I have tried A LOT of different diets.  The most effective school of thought for me, and what I used during this transformation is called IIFYM.

That stands for " If It Fits Your Macros."  Macros are calories, fat, protein, and carbohydrates.  The theory behind it is that it doesnt matter what you eat, as long as you stay within your macro nutrient limits, you will see results.

And the results speak for themselves.  For me, the only important numbers to track are calories and protein.  As long as I ate enough protein, 155grams, my metabolism stayed in a fat burning state and my muscles healed and even grew.

Then, when I stay underneath my calorie goal, under 2100, my body would use fat as energy.  Over time, as my strength increased and therefore my muscle definition, my body fat would also go down from the calorie deficit and give me a chiseled, transformed physique.

If you want to learn more about this diet and school of thought you can read about it HERE.

You can also get your ideal calories, fat, protein, and carbohydrate from using their calculator.

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There Are Many Methods

In the end, there are many different approaches to getting ripped.  This is the one that is most effective for me, and the one I've had great success with in using with my clients.

I would also argue, the best way to get in shape, is the program you most enjoy and are most likely to do.  But when it comes to taking your body to the next level, this is the most effective.

It is the method that most bodybuilders use and anyone who looks like this probably does a variation close to this.   If your goal is to look like a beautiful, toned woman, or a ripped and strong man, this is the way to go. 

My Program

Here is my the program I will be using over the next 5 months to look like I did in the picture above.  I'm documenting everything on instagram @pierce_datwyler.

  • Nutrition
    • 2100 calories, 155g protein
    • Log food in myfitnesspal and stay under calories and over protein
    • Once a week, eat 2400 calories

Workouts

I always do warm up sets and gradually work up to my max weight.  The goal is to push my max weight every workout.

I use variations of each exercise to create variety and challenge.

  • Warmup
    • Every workout, I usually jog for a few minutes then spend time foam rolling and stretching any tight areas that correspond to the body part I am focusing for the day.
  • Chest
    • Bench Press - 5 reps, 4-6 sets, 85% of my 1 rep max
    • Incline Bench Press - 8 reps, 4-6 sets, 85% of my 1 rep max
    • Cable Chest fly - 10-12 reps, 3-5 sets, 70%
    • Pushups - 3-5 sets, burnout for volume
    • Tricep (variations) - 8-10 reps, 4-6 sets, 70-80%
  • Back
    • Weight Chin Ups/Pull Ups - 5-10 reps, 4-6 sets, 85-90% of my 1 rep max
    • Row (seated, inverated, single arm dumbbell, pendlay) - 8-10 reps, 4-6 sets, 75-85%
    • Vertical Pulldown (lat pulldown, cable pulldowns) - 8-10 reps, 4-6 sets, 75-85%
    • Bicep Curl (variations) - 6-10 reps, 4-6 sets, 70-85%
  • Shoulders
    • Overhead Press (shoulder press, military press, variations) - 8-10 reps, 4-6 sets, 75-85%
    • Lateral Deltoids (lateral raises, cable lateral raises) - 12-15 reps, 4 sets, 65-75%
    • Rear Deltoids (flys, face pulls) - 12-15 reps, 4 sets, 65-75%
    • Upright Rows (barbell) - 10-15 reps, 4 sets 65-75%
  • Legs
    • Back Squat - 5-8 reps, 4-7 sets, 75-90% of my 1 rep max
    • Front Squat - 8-10 reps, 4-6 sets, 75-90% of my 1 rep max
    • American Deadlift - 5-10 reps, 4-7 sets, 75-90% of my 1 rep max
    • Lunges (variations) - 8-10 reps, 4 sets, 70-85%
    • Secondary Machines (curls, extensions) - 8-10 reps, 3-4 sets, 70-85%
  • Core
    • Planks/side planks/crunches
    • I use many different variations of time and weight. 
    • When I'm about 1 month in, I don't do any core exercises because all of the compound lifts automatically turn my core on and strengthen it.

I hope this gives you insight and helps a little bit as to what the best way to go about getting shredded is.  Once again, this is the program that has worked most effectively for me and may not be the best for you.  Especially if you haven't worked out in a while, don't have much experience lifting weights, or have any weird injuries/aches/etc.  The best thing to do is consult a professional if you are unsure or are struggling. 

And above all, the most important factor is DISCIPLINE and COMMITMENT!  If you don't have those, then it doesn't really matter what you do, it won't work.  Feel free to email me if you have any questions at pierce@piercedatwyler.com.  Thanks for reading!