[jemcgarvey]

Deficits - keep your average calorie deficit between -500 to -800 per day

Proteins - they consume 30% of their own cals simply to digest, i.e. you feel full longer and are actually getting less calories than you eat

Compound exercises - every bit of added muscle mass will boost metabolism; compounds expend energy throughout your body rather than one muscle at a time, so you get stronger all over but also require more calories to recover

Intervals - far more effective than cardio for fat burning; burn the same calories in 25% of the time, and oxygen deficiency jacks metabolism sky high for hours even after the gym