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Tag: FLEXIBLE DIETING

What is the Most Effective Diet for Weight Loss? Flexibility is Key

August 26, 2024
| No Comments
| Nutrition
What is the Most Effective Diet for Weight Loss?

Chris Gates Fitness · 137. What is the Most Effective Diet for Weight Loss? By: Chris Gates When it comes to weight loss, there’s no shortage of diets claiming to offer the “best” results. From keto to intermittent fasting, the options are endless and often conflicting. However, the most effective diet for weight loss isn’t […]

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Posted in Nutrition Tagged Calorie Deficit, Fat Loss, Fiber, FLEXIBLE DIETING, Healthy Food, Protein, Weight Loss

How to Not Gain Weight on a Holiday | 4 Simple Strategies

November 9, 2023
| 2 Comments
| General
How to Not Gain Weight on a Holiday

The holiday season is one of the most fun times of year. But at the same time, it’s incredibly challenging from a health and fitness perspective.

Let’s talk about how to not gain weight on a holiday.

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Posted in General Tagged Calorie Cycling, Calorie Deficit, Christmas, FLEXIBLE DIETING, Gain Weight, Healthy Lifestyle, Holiday Diet, New Years, Thanksgiving, Weight Loss 2 Comments

How to Calculate Your Calories and Macros

June 5, 2023
| No Comments
| Nutrition
How to Calculate Your Calories and Macros

Whatever your health and fitness goal is, learning how to calculate your calories and macros is an unbelievably valuable skill. In this article, I’ll teach you everything you need to know!

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Posted in Nutrition Tagged Build Muscle, Calorie Counting, Calories, Carbohydrates, Fat, FLEXIBLE DIETING, Macronutrients, MACROS, Protein, Weight Loss

Calorie Cycling: How to Lose Weight The Flexible Way

November 28, 2022
| No Comments
| Nutrition
What is Calorie Cycling?

If you want to lose weight, but you don’t want to sacrifice fun weekends, parties with friends and family, or the occasional weekend getaway trip… I’m going to teach you everything you need to know about one of my favorite flexible dieting strategies.

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Posted in Nutrition Tagged Calorie Cycling, Calorie Deficit, Diet Plan, Fat Loss, Flexible Diet, FLEXIBLE DIETING, High-Calorie Days, Low-Calorie Days, Tracking Calories, Weight Loss Plan

How To Track Calories At Restaurants

May 23, 2022
| No Comments
| Nutrition
How To Track Calories At Restaurants

By: Chris Gates One of the biggest challenges to losing weight is learning how to track calories at restaurants. Honestly, this is an aspect of dieting that can really derail your progress. I go over this topic all the time with new clients, because virtually everyone experiences the same struggle. You probably have, too. You’ve […]

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Posted in Nutrition Tagged Calorie Deficit, Estimating, FLEXIBLE DIETING, Menu Nutrition, Nutrition Advice, Portion Control, Restaurants, Track Calories, Weight Loss

How Amanda Built Muscle & Lost 3+ Inches From Her Waistline!

April 23, 2022
| No Comments
| Client Testimonials
Amanda Webb, Before/After Left

By: Chris Gates I want to tell you a little bit about my friend Amanda. Amanda and I have been working together since February 2022, and the progress she’s made in a short period of time has been incredible! Amanda has lost eight pounds, dropped 3.5 inches from her waistline, and seen her progress shoot […]

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Posted in Client Testimonials Tagged Build Muscle, Burn Fat, FLEXIBLE DIETING, Online Coaching, Online Personal Training, WEIGHT LOSS TRANSFORMATION

Client Transformation: Lauren’s Incredible Body Recomposition!

April 7, 2021
| No Comments
| Client Testimonials

Meet Lauren! Lauren and I started working together in 2020, and her transformation has been nothing short of incredible! Lauren did a complete body recomposition, which is incredibly difficult to accomplish. She came to me wanting to lose some weight, but more importantly develop healthier habits and learn how to fuel her body effectively in support […]

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Posted in Client Testimonials Tagged Body Recomposition, Diet Plan, Fat Loss, FLEXIBLE DIETING, Muscle Growth, Nutrition Coaching, Nutrition Tracking, Online Personal Trainer, Online Personal Training, Strength Training

Client Transformation: Todd’s Sustainable Weight Loss

April 6, 2021
| No Comments
| Client Testimonials
Before and after shot of Todd's weight loss journey

I’d like to introduce you to one of my clients. This is Todd, and he is in the midst of an unbelievable transformation! Through consistency and hard work, he has gone from the mid 170’s all the way down to the 150’s in weight, and continues to make progress! His program has been really effective, […]

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Posted in Client Testimonials Tagged Client Transformation, Diet Plan, FLEXIBLE DIETING, Healthy Dieting, Strength Training, Sustainable Weight Loss, Weight Loss

How to Track Your Macros

July 26, 2020
| No Comments
| Nutrition

Chris Gates Fitness · 20. How To Track Your Macros Tracking macronutrients is a great way to learn about your diet and start to understand how to manage your nutrition on a daily basis. By tracking macronutrients — or “macros” — you’ll learn where your calories come from, and how to manipulate your diet over […]

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Posted in Nutrition Tagged BODYBUILDING DIET, FLEXIBLE DIETING, FOOD PREP, FOOD SCALE, HOW TO TRACK YOUR MACROS, IF IT FITS YOUR MACROS, IIFYM, MEASURING CUPS, MY FITNESS PAL, POWERLIFTING DIET

Slow and Steady Wins the Race, My Diet Plan

February 4, 2019
| No Comments
| My Training Log
Meat on the Grill

So the time has come to drop some weight, and I gotta tell you I couldn’t be more ready or excited! It’s been a long 18 months of bulking and my body and my mind are ready for a new challenge. The bulk was a success, as I slowly added muscle, weight, and strength. My […]

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Posted in My Training Log Tagged 2019 Cut, Body Transformation, Carbohydrate, CUT DIET, CUTTING DIET, Fat, FLEXIBLE DIETING, Macronutrients, MACROS, MEAL PLAN, Protein

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Recent Posts:

  • Justin’s Journey: How Coaching Helped Him Lose 24 Pounds in 3 Months and Build a Sustainable Fitness Lifestyle
  • 10 Insanely Simple Tips to Build Muscle in 2025
  • 10 Insanely Simple Tips to Lose Fat in 2025
  • How to Eat Healthy During the Holidays: A Comprehensive Guide
  • Is Cardio or Weights Better for Losing Weight?

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