You don't need peptides, steroids, or hours on the Stairmaster to build a lean physique. I got my leanest eating cookies every night and walking.

It comes down to three things: calories, strength training, and steps.

1. Get in a calorie deficit

Eat less than your body burns. That's how the fat comes off, and the aesthetic physique is a lean one. Most people already have enough muscle. They just can't see it yet.

• Track your food. Most people who think they're in a deficit aren't.
• Go 400 to 500 calories under maintenance. No starving.
• Hit your protein daily.
• Eat the same meal every day if you can. No thinking, no mental fatigue.

I still eat cookies and sourdough with Nutella every night and I'm getting leaner by the day. Just build it into your calories.

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2. Strength train and progress

Give your body a reason to hold on to muscle. Lifting the same weight for the same three sets every week won't do it.

• Train in the 5 to 10 rep range. Heavy enough that five reps is all you've got.
• Track every session and beat last time by a rep or a little more weight.

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3. Get your steps in

Skip the stairmaster. I built my leanest physique by walking.

• 10K steps: the baseline
• 12K steps: to speed things up (what I do)
• 15K steps: when I want to get lean quick

Park farther away, walk to the store, walk on your calls, walk on the beach. Easy.

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Stay consistent

Calories, strength training, and steps, every day. No secrets, no starving, and no cutting out foods you love. Being fit isn't hard.

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Want the full plan?

The 1% Body Blueprint is my ebook on this whole entire framework put together. Grab it HERE.

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You got this,

Ameer Cooper

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Prefer to watch? Catch the full video on YouTube: