Transformation Guide

Welcome to Cuong Strong

The following nutrition and exercise videos are for someone who is serious about losing fat and keeping it off long term.

The keys to long term fat loss:

  • Enjoy what you are eating.
  • Weight train at least 3-4x per week.
  • Lose weight slowly to minimize metabolic adaptations (slowing of the metabolism).

Fat Loss Nutrition – Calories in Vs Calories out

No matter what diet you are doing, if you establish a caloric deficit you will lose fat.

Steps to Lose Fat:

  1. Download My Fitness Pal: Android download or iPhone download.
  2. Track your food for at least 3 days to establish a baseline.
  3. Decrease your caloric intake by 10-15% for at least 10 days. If you do not lose weight then reduce your calories by another 10-15% for at least 10 days or until you hit a plateau. Repeat until you reach your goal.

Losing approximately .5-1% of your body weight per week is the ideal amount of weight loss to minimize metabolic adaptations (slowing of the metabolism).

Macro guide

Macro calculator for woman or macro calculator for men. Our macro calculator is designed to help you find a starting point, everyone’s macro needs may vary depending on individual circumstances.

Our Macro Guidelines:

  • Protein: 1-1.5g of protein per pound of body weight.
  • Fat: .35-.5g of fat per pound of body weight.
  • Carbs: Carbs may vary depending on your calorie needs.

Need more help? Complete an online health assessment and schedule a consultation.

Who is This Plan NOT For?

This plan is NOT for someone who…

  • Is looking for a quick fix fad diet.
  • Has any metabolic diseases because you will likely need more support than what is offered in this guide. Contact us for a custom training and nutrition plan with additional support to reach your goals.
  • Is maintaining their weight on low calories.
    • Men who are maintaining their weight on 1500 calories or less.
    • Woman who are maintaining their weight on 1200 calories or less.

If you are maintaining your weight on low calories, we recommend to weight train at least 3-4x/week to improve your metabolism and increase your capacity to lose weight in the future. Please keep in mind the above the calorie and macro recommendations are generalizations and may vary because everyone is unique.

The Workout

  1. Warm up for 5-10 minutes.
  2. Make sure to perform at least 1-2 warm up sets prior to the hard set.
  3. Perform at least 3-4 hard sets of each exercise. Discontinue the exercise if there is any sharp or abnormal pain.
  4. Cool down with a slow walk or a low intensity exercise.

3 Day Workout 1 (Monday/Wed/Fri OR Tues/Thurs/Sat)

3 Day Workout 2 (Monday/Wed/Fri OR Tues/Thurs/Sat)

Need more workouts? Complete an online health assessment and schedule a consultation.

Thank you

The only obstacle between you and your goal is action!

Need more help? Complete an online health assessment and schedule a consultation.

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