The Extra Rep Podcast
💪🏽 Optimizing Your Body + Health
📈 Small Tweaks, Big Results
🎧 Episodes dropping weekly on Spotify & YouTube
Join hosts @actionfitnessnutrition and @coachliamcmurphy as they dive into training, nutrition, and lifestyle strategies. With years of coaching and health optimization experience, they share practical tips and proven methods to help you achieve peak performance, feel stronger, and become healthier and more confident.
The Extra Rep Podcast
How To Eat To Lose 4kg In 6 Weeks
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Calories first, ego second. Josh and Liam break down how to actually eat to drop 4kg in 6 weeks. They run the numbers, set macros that don’t wreck your training, explain why carbs around workouts matter, and cover the micronutrient and food-volume basics that keep you full and consistent through silly season. Simple rules, real results!
[0:00] Eating to drop 4kg in 6 weeks
[0:52] How to calculate your calorie deficit
[2:09] Setting protein, carbs, and fats that actually work
[6:49] Micronutrients, food volume, and staying full
[13:56] Losing the last few kilos & wrapping up the fat-loss framework
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