Tez Krastev

🚀Best Way To Detox And Drop Weight Fast 🚀

After my holidays it was game on from yesterday…

I left for my holidays 66.5kg and I came back 68kg after 14 days, not too shabby.

Knowing I had put on a couple of KG’s I knew I had to detox fast!

So what did I do?

Yup you guessed it, WATER!

I pushed myself to get in 6L water yesterday!

It was a monumental task for me I won’t lie 😅

I went to the loo way too many times 🤣

But the results today?

I’m back to 66.7kg… 1.3Kg drop in 24 hours… lol 😆

Crazy!

And that is the effect of water my friend!

It’s insane how effective it is… and how fast it works!

So keep focusing on your water intake…

Go for that extra litre of water today…

4-5L water is the standard.

And who knows?

You may just start melting those extra kilos even faster 💪🔥

Eat Clean To Get Lean

One of my biggest reasons for having the physique I have today is my ability to handle my nutrition correctly.

TBH I attribute as much as 90% of my physique gains to food! It’s insane I know 😅

Before understanding my macros / calories I had a very average physique… high body fat of 17-20% with some muscle…

But I was never lean, with that sculpted look.

Now…

One of the common beliefs I had starting off was just to reduce calories…

IE. eating less food = more weight loss.

That kinda makes sense.

BUT, If you eat 1000 calories for 14 days straight your cravings go up 10X and any weight you lose you chuck it back on.

I’ve been through that cycle many times.

And what I’ve discovered:

You gotta make sure your nutrition is SUSTAINABLE.

Your calorie intake has to be sustainable, otherwise it won’t take long to get back to square one.

For me I find 1800 cals to be quite sustainable.

That plus being in the right macros for my goals has made a huge difference with my physique.

Even when I’m on holidays - I try my best to stick to my macros and calories.

EG yesterday evening ordered some Grab food - 2 chicken skewers and a lean beef salad.

Tasted bomb and I still fit it into my macros.

When you do the above? Consistently?

That’s when you’ll push your physique to new heights it’s never seen!

Anyways enjoy your Friday and let’s keep the food clean this weekend 🙌

🔥How To Adapt Your Lifestyle On Holidays To Keep Your Physique Lean 🔥

To be honest every time I used to go on holidays I would go in the mindset of “screw it” let’s smash all the food in sight.

I’d leave on my holidays with a six pack and in 24-48 hours I would have a bloated stomach with zero definition 🤣

Talking about great genetics hey? 😂

But now I’ve decided to make some changes..

For the first time I’ve decided to keep myself in a fantastic shape on my trip.

So I can take a whole bunch of photos and be happy with my appearance.

So how do you actually do that? Here’s how:

We bought a 14 day gym pass at a local gym.

I’m going to gym every day - business as usual in fact hitting gym in 30 mins from now.

After that?

We go and have a healthy brekky - loaded with high protein and low carb.

Usually salmon / eggs / chicken salad.

I have my 2-3 coffees which keep me full throughout the day.

And at night? We enjoy ourselves at a restaurant while being calorie conscious.

Eg yesterday we had a Wagyu steak 200g and 2 sides of broccoli and mushroom.

Boom! That’s how you maintain a lean physique all year round 💪

So instead of yo-yoing with your weight.

You stay looking and feeling fantastic.

Which is what life is all about 😀

Anyways these are some quick insights on how I’m planning my trip.

It’s really business as usual haha.

The health decisions you make today will truly allow you to enjoy your wealth 🙌

Finally - off to Bali for our postponed engagement trip over 2 years later. Let’s gooo ✈️ 🍹 🌊

🔥How To Make Healthy Choices On The Go 🔥

Many guys wonder how to make healthy choices while eating out, so I thought I’d throw up a quick post today about that.

Yesterday we went out to a Thai restaurant and I knew I had to keep things clean.

‘Cause regardless of Easter, I wanna stay hella lean 😊

So what did I do?

Mentally I prepared myself for eating clean.

I knew I was gonna go for a salad and high protein so that’s what I did.

We got 12 satay chicken sticks.

And a nice beef Thai salad.

And a skim cappuccino from Star Bucks on the way back - which I only drank 10% of because I wanted to save calories lol 😂

I felt super full and actually bloated after so much protein.

Now you see how I did this?

These kinda healthy choices make ALL the difference with your weight loss journey!

I truly believe that the 2% of the things you do that you don’t feel can make a difference…

In most cases lead to 100% of the results that you’ll see tomorrow!

And making the right choices will always put you in the best position to ultimately succeed!

Anyways hope that provided some insights into my decision making process, hope it helped.

Enjoy your Easter Saturday 💪

🔥How Do Your Macros Affect Your Physique 🔥

I see many guys wanting to learn more about their macros…

But there seems to be so much confusing and conflicting info out there.

I’ve researched and trialled all of it.

And I can tell you this:

Your macros have a MASSIVE effect on your physique appearance!

And even your performance at the gym (and bedroom)

For example:

PROTEIN

When you’re eating the right amount of protein for your body - you recover faster. You have less muscle aches. You gain more lean muscle at the gym. You feel stronger.

Even your food cravings are less, because protein is very filling. Which means you’re gonna stick to your diet better and lose more fat!

CARBS

When you eat the right amount / type of carbs - your body had more energy. You have more mental clarity. Your workouts are more effective at the gym. Your muscles look fuller and more pumped.

Carbs allow your muscles to absorb protein faster and more efficiently, which is why it’s good to have most of your carb meals around your workout times.

FATS

When you eat the right amount / type of fats - your hormones function better. Your testosterone and growth hormone function correctly. Your libido is at an all time high. Your drive at the gym is on fire. Which leads to optimal performance!

You see when your above macros are in the right amounts and % every single day?

You’re giving yourself the best chance to succeed with your fitness goals.

And perform at your absolute peak every single day!

Which is what I personally love to feel every day.

I like to every day.

I hope you do too 😉

Because NOT all calories are created equal.

Eating the right macros it’s where it’s at!

If you wanna look fantastic 😀

Which is why for all my clients I’ve already calculated their macros specifically.

To ensure the absolute best results.

I leave nothing to chance. Or guesswork.

Because once you have the right plan with the right macros for your body?

It’s lights out!

Your physique will reach heights it’s never seen and you’ll be unstoppable 🙌

🤔Should You Bulk Or Cut First? 🤔

This was one of my biggest (and most confusing) questions I had when I first started off…

I actually started off with the “skinny fat” physique… where I had skinny arms and a bunch of ugly belly fat.

I listened to some of the guys at the gym.

They told me stuff like:

“Bro you should bulk til 85-90kg.”

Lol.

My fattest I’ve ever been was 74kg at that time and even thinking about 85kg…

I was like “no way”

But curiosity got the better of me.

I decided to dirty bulk to 85kg and 16 inch arms.

Stats I’ve never had.

So I ate everything in sight.

Pizzas, lollies, all the junk food.

In 4 months YES I achieved 85kg and 16 inch arms.

But what did I actually look like?

Complete garbage.

I had zero muscle definition.

My stomach looked fat as.

My face looked like a balloon.

I was embarrassed with myself.

In fact?

I developed a health condition - stomach reflux of sorts - which I had to see the doctor for.

Worst of all?

My body fat went from 15% up to 25-30% which I’ve never been before.

And took me an entire 8-12months to shred.

So moral of the story?

Don’t listen to crap other people tell you.

Most people have no clue what they’re on about.

Luckily for me I’ve been through all the trials and tribulations over 13 years.

And I’ve tried everything.

So I can safely give proper advice to my clients from my many years of experience.

So to answer the question.

Bulk or cut first?

First I always get my clients cutting, phase 1.

Drop down to a lean 13-15% body fat optimally.

Cause once you’re lean enough?

Your body becomes super carb sensitive.

It becomes like a sponge.

So all the food and hard training you give it?

It will 10X your results.

So when you start lean bulking - phase 2?

(Slow but steady bulk with minimal fat gain)

You’ll maintain great muscle definition…

You’ll maintain a low body fat…

And you’ll gain lean muscle at the fastest and most efficient rate possible.

Ultimately looking AND feeling your best!

And that’s what I’m all about 😊

Anyways, super long post today…

But hope it provided some useful insights!

Enjoy your Weekend 🙌

Weight Training VS Cardio - What’s Better For Fat Loss?

I used to think that the only way to get lean was to do ungodly amounts of cardio…

I did the 1 hour running sessions…

I did the CrossFit style workouts…

I did the circuit training cardio sessions…

And don’t get me wrong:

Some of this stuff actually worked!

But not in the long term…

I’d always get a good 1-2% drop in body fat…

Then because of the crazy intensity of doing too much cardio?

My body was in a deep state of stress - where cortisol levels were crazy high.

Now these cortisol levels you wanna keep low.

Otherwise they’ll put the breaks on your fat loss, real quick.

So what happened?

My food cravings would go up.

And after 1-2 weeks of crazy cardio?

I’d always smash extra food and then go back to square one with my weight / body fat.

So I thought: What If there’s a better way?

What if did close to ZERO cardio…

What if I did only weight training…

And focused massively on my nutrition.

What would happen then?

Would I be able to maintain results better?

Since I love being a guinea pig for all my physique experiments…

I did exactly that.

Zero cardio, 100% weight training and 100% focus on my nutrition.

And low and behold…

My body fat levels start dropping like crazy…

Muscle started sculpting…

My food cravings were super low…

I was finally able to maintain 11% body fat for many months in a row (over a year now).

For the first time in my life.

Which is why I LOVE focusing on weight training and quality nutrition.

And cardio?

Is just the icing on the cake.

When you get the above stuff right?

Well unlocking a whole different world of sustainable fat loss results is just ‘round the corner!

You can thank me later! Enjoy 😊

🔥The Weekend Mindset You Need To Maintain Your Fat Loss Results 🔥

Staying super conscious on Fridays in terms of choices is critical to your results.

I truly believe mindset is the key here.

You wanna think ahead of time.

You wanna anticipate thing like:

How can I make healthy food choices?

How can I meal prep?

How can I drink my 4L water today?

How can I work around any challenges or social events this weekend?

Always think ahead…

And you’ll stay ahead with your results!

Its not always easy… but when you see your body changing in the mirror…

When you start seeing the kilos melting…

Stomach sculpting…

And lean muscle popping…

Well all that “thinking” and “planning”…

Will be damn well worth it 😌

I know because when I’m in a fantastic shape…

I’ve never looked back.

Let’s make great choices this weekend and smash out those goals 🙌

👨‍🍳 The 2 Key Ingredients To Fat Loss Success 👨‍🍳

I’m not the best chef… but I know these 2 critical ingredients to cooking up some solid physique gains…

Shredding the fat and building lean muscle…

And that’s having a plan and ex*****on.

First off you need a plan.

Clear step by step strategy of what to do.

With your exercise and nutrition.

Carefully calculated in the right way.

So you can be hitting your goals like a champ.

With our clients - we’ve already calculated everything specifically.

The right calories, macros and exercise structure that all tie in together.

This takes out the guesswork and thinking…

And helps you focus on ex*****on!

Which brings me to ingredient number 2 - Ex*****on!

Now having the right plan without enough consistent action - means diddly squat.

When you execute hard?

And I’m talking beast mode…

Training hard and consistently, meal prepping and thinking ahead of time.

And doing it over a sustained amount of time?

Well this opens up the flood gates!

To some amazing results!

And of course the motivation that follows 😊

So that concludes my short cooking lesson 😂

Based on these two critical ingredients.

I’ve honestly applied to em over the last 13 years of my own fitness journey…

And seen some decent success.

When you apply ‘em too?

You may just look better than me soon enough😜