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Losing weight without losing strength? It’s possible—and in this video, I’m breaking down the 5 key strategies that helped me drop 20 lbs in 2 months while keeping my performance in the gym. If you’re a lifter looking to lose fat without sacrificing muscle, this video is for you. 📌 In this video, I cover: ✔️ Tracking macros honestly (and the apps I used) ✔️ My consistent meals that made hitting macros easy ✔️ How I increased my daily steps without extra cardio ✔️ Managing stress and still enjoying cheat meals ✔️ The sustainable approach to fat loss (not just another crash diet) 🔥 The macro breakdowns I used to lose weight: 💪 Protein: 220-235g (adjusted to match bodyweight) 🥑 Fat: 60-80g 🍞 Carbs: 150-170g 📉 Calories: 2,000-2100 per day 🔥 The macro breakdowns I use to maintain: 💪 Protein: 210-215g 🥑 Fat: 70-90g 🍞 Carbs: 183-200g 📉 Calories: 2,320-2,390 per day 👉 For a more in-depth write-up (plus screenshots of my actual food logs), check out my blog post here: 📍 Read More: https://www.thekurtlocker.blog/post/fat-loss-for-lifters-how-i-dropped-20-lbs-kept-my-strength 🛠 TOOLS I USED FOR TRACKING 🛠 🔹 MacroFactor (My primary tracking app) – https://macrofactorapp.com/ 🔹 Cronometer (Free alternative for tracking) – https://cronometer.com/ 🛠 PRODUCTS I USE & RECOMMEND (No BS, Just What Works) 🛠 💊 UXO Supplements (My Go-To for Recovery & Performance) 💥 Shop all UXO Supplements here: https://www.uxosupplements.com/?ref=Kurtlocker ✔️ Creatine Monohydrate – https://www.uxosupplements.com/products/creatine?ref=Kurtlocker&variant=48166183076117 ✔️ Post Iso Protein (Great for Hitting My Macros) – https://www.uxosupplements.com/products/post-iso?ref=Kurtlocker&variant=48357645418773 ✔️ Ghillie Greens Superfood – https://www.uxosupplements.com/collections/internal-health/products/ghillie-greens-superfood?ref=Kurtlocker&variant=44646105776405 ✔️ Daily Essentials Multivitamin – https://www.uxosupplements.com/products/daily-essentials?ref=Kurtlocker&variant=19437034668101 💡 Pro Tip: I mix UXO Ghillie Greens with orange juice and Greek yogurt for an easy morning shake. I also use their Post Iso Protein daily to hit my protein targets without extra fats or carbs. 💪 LET’S CONNECT! 📍 Read More on My Blog: https://www.thekurtlocker.blog/ 📺 Subscribe for More Training & Gear Reviews: https://youtube.com/@TheKurtlocker 📸 Follow Me on Instagram: https://www.instagram.com/the_kurtlocker 🎯 Got Questions? Drop a Comment Below! Like & Subscribe for more content on training, nutrition, and gear reviews. Thanks for watching! 🔥💪 Please consider using my affiliate links here: https://www.thekurtlocker.blog/affiliates Using the links on this site will give me "credit" for a referral. It costs you nothing, and in some cases comes with a discount code to save you money and the vendor gives me a small portion of the sale to support the channel. Thank you! Follow The Kurtlocker on Instagram: https://www.instagram.com/the_kurtlocker/ MUSIC CREDIT Music for these videos provided by Epidemic Sound 00:00 - Introduction: How I Lost 20 lbs in 2 Months 02:11 - Losing Fat Without Losing Strength 02:47 - Strategy 1: Tracking My Food (Honestly!) 03:46 - Macro Tracking Apps: Cronometer vs. MacroFactor 05:17 - The Biggest Mistake I Made While Tracking Macros 06:12 - My Actual Macro Targets & How I Adjusted Them 08:26 - Strategy 2: My Two Consistent Meals for Fat Loss 09:52 - My Post-Workout Breakfast (High Protein, Low Fat) 10:50 - Why I Use UXO Daily Essentials Multivitamin 11:50 - My Mid-Morning Protein Shake & Why It Works 12:59 - How I Use Greek Yogurt & Creatine for Recovery 14:29 - Strategy 3: Getting More Steps In (Without Extra Cardio) 15:31 - How I Increased My Daily Activity Without Running 16:36 - Easy Ways to Add More Steps Into Your Day 17:07 - My Treadmill Desk Setup for Extra Movement 18:09 - Strategy 4: Managing Stress & Logging Cheat Meals 19:36 - The Best Strategy for Handling Late-Night Snacking 20:35 - How I Still Enjoy Ice Cream Without Blowing My Diet 21:37 - Bonus Strategy: The Real Key to Fat Loss – Stay Consistent! 22:03 - Quick Recap of All 5 Strategies 22:30 - What Helped YOU Lose Weight? Share in the Comments! 22:58 - Closing Thoughts & UXO Discount Info DISCLOSURE: Some of the links above are affiliate links. At no additional cost to you, I will earn a (small) commission if you click through and make a purchase. #FatLossForLifters #StrengthTraining #WeightLossJourney #MacroTracking #SustainableFatLoss #TrackingMacros #UXOSupplements #WeightLossTips #FitnessForLifters #FatLossWithoutStarving
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