Lifestyle Tier System to Change Your Body Composition

Change Body Composition

Tier System to Change Your Body Composition

When it comes down to body composition change, people usually overcomplicate it with different diets, methods, but the truth is, all diets come down to this tier system.⁠ ⁠

Achieve all of these in your diet and watch your physique change dramatically:

Energy Balance

Do you want to lose weight? Eat less than your maintenance calories. There is no fat loss without a calorie deficit!⁠ -Do you want to gain muscle? Eat more than your maintenance calories. It’s very rare to gain muscle during a calorie deficit, but if you are in a caloric surplus, you will gain some fat too, but it’s perfectly okay as long as you don’t go too crazy with your surplus.⁠ ⁠


The three basic macronutrients are protein, carbs, and fat. Your protein intake (around 1g/bodyweight in lbs.) will depend on your goal. Usually, I don’t set a specific carb/fat ratio for my clients, the only exception when they are athletes, otherwise, I program those for personal preference.⁠ ⁠


These are crucial when you are trying to get healthy ⁠ – eating according to your energy balance and hitting your macros not necessary lead to a healthy body, unless you hit some micronutrients too.⁠

Here is my advice about how to hit your micronutrients:⁠ ⁠

  • Eat one big salad each day or 3-4 servings of mostly green veggies each day.⁠
  • ⁠Eat 1-2 serving of fruits, don’t be scared of them because they have some sugar, my personal favorites are the berries, because they are low carb and they have some fiber.⁠
  • ⁠Multivitamin: Sometimes, it’s hard to get some micronutrients, vitamins in that’s why I would recommend getting some quality multi.⁠ ⁠

Some of these tips seem very little, but sometimes it can have the most significant impact on your physique. You can hit all the micronutrients; if you don’t set your energy balance for your goals, you will see little to no change, so always make sure you start there.⁠ ⁠

Coached By Sootz

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