10/12/2025
Make fitness simple again👇
For my US counterparts it’s T-39 days till summer arrives and if you are feeling a little behind the summer body you set out for then I’d recommend following The 12, 10, 8, 4, 1 Protocol.
12 - multiplied by your bodyweight in pounds (lbs) to get your calorie intake. Increase this by 5% on lifting days.
Note I'm not a big fan of calorie counting in general (just eat real food and you'll be fine), however, it is a quantifiable approach and helps define portion sizes for those less familiar. I’d recommend at least a week of counting to dial in those portions. Naturally combined this with a whole-food diet (not IIFYM) to see the best results.
10 - thousand steps per day. Easy, accessible and crucial to an active, healthy lifestyle. Forget the escalator, hit the stairs, walk to work and get steppin’ (joeysorts knows what’s good)
8 - hours sleep. Overlooked nearly every time. In bed for 8 and sleeping for 7 is the rule. Make this a priority and watch your mood, physique and energy multiply.
Quote of the year:
“anything is possible on 8 hours sleep”
4 - full body workouts a week. I’d recommend going with a posterior (full body pull), anterior (full body push) split with a rest day in-between and the weekend off. I've put a full video outlining this but I’d superset upper and lower body movements to reduce time in the gym.
1 - gram of protein per pound of bodyweight. Yes that is correct pound of bodyweight. It’s time to up that protein and make those gains. Give your body what it needs to repair those muscles (a big juicy steak 🥩).
Bonus - 15 minutes of daily morning mobility to loosen up that lower back and tight hips (elastaboy will sort you out)
Hope this helps and the summer shred goes well 🫡
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