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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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Consuming excess alcohol with very little food in your system is potentially dangerous. This could lead to nutrient deficiencies and even ketoacidosis. Not medical advice. 🔗 Optimize your health, hormones, and performance with Steel Health and Hormones Centre! Learn more: http://steelhealthandhormonescentre.com/ 🔔𝐃𝐨𝐧'𝐭 𝐟𝐨𝐫𝐠𝐞𝐭 𝐭𝐨 𝐬𝐮𝐛𝐬𝐜𝐫𝐢𝐛𝐞 𝐭𝐨 𝐦𝐲 𝐜𝐡𝐚𝐧𝐧𝐞𝐥 𝐟𝐨𝐫 𝐦𝐨𝐫𝐞 𝐮𝐩𝐝𝐚𝐭𝐞𝐬. https://www.youtube.com/@Wallace_Fitness_Center/?sub_confirmation=1 🔗 Stay Connected With Me. Facebook:https://www.facebook.com/people/Steel-Health-and-Hormones-Centre/61553873846521/ Instagram: https://www.instagram.com/steel_health_and_hormones/ 📩 For business inquiries: [email protected] ============================= 🎬Suggested videos for you: ▶️ https://www.youtube.com/watch?v=ncV2C3Dmzvo ▶️ https://www.youtube.com/watch?v=-mkEb4bwV1g ▶️ https://www.youtube.com/watch?v=a-H5_fcEGiU ▶️ https://www.youtube.com/watch?v=B2HsorWfnYI ▶️ https://www.youtube.com/watch?v=IOXPVsSFAtY ▶️ https://www.youtube.com/watch?v=Ntx4zI3Lr4k ▶️ https://www.youtube.com/watch?v=mkP_ZhRMZ7A ▶️ https://www.youtube.com/watch?v=PMPKx2ua02k ================================= ✅ About Alex Wallace. Welcome to Alex Wallace! This channel is your go-to space for science-backed strategies on hormone replacement therapy (HRT), medical weight loss, and overall health for men and women 30 and up. I focus on helping you regain energy, balance hormones, build strength, and feel like your best self without hype, fluff, or BS. Learn how to approach testosterone, thyroid support, estradiol balancing, DHEA, and more clearly and confidently. As co-founder of Steel Health and Hormones Centre and a gym owner, I bring years of real-world experience transforming lives through innovative, sustainable health practices. If you're serious about aging strong and living well, join now. For Business inquiries, please use the contact information below: 📩 Email: [email protected] 🔔 Ready to optimize your health after 30? Subscribe for science-backed HRT advice, nutrition guidance, & powerful fitness tools. https://www.youtube.com/@Wallace_Fitness_Center/?sub_confirmation=1 ================================= 🔎 Related Phrases: semaglutide, tirzepatide, retatrutide, medical weight loss Hashtags #glp1 #glp1medication #semaglutide #tirzepatide #retatrutide

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