How to Trim Fat while on OSM

To be clear from the start, Old School Muscle is a growth program, where our members are actively looking to gain weight (whereas FF30X members are looking to lose weight). We try everything in our power to help ensure the weight added is more muscle than fat but if looking to shed weight/fat, FF30X is the better option. With that being said, we are often asked how to keep fat off during the OSM plan so please check out some of our tips below. Just note that with these tips, there's a chance some of your production/output may suffer, though it's a small price to pay if it allows for more muscle definition!

• Perform your lifting sessions in a fasted state before breakfast. After hydrating and consuming any (black) coffee, perform your session before eating any calories. Immediately following the sessions, consume your post-workout shake, followed by your breakfast at your designated meal time.
• Add HIIT sessions immediately following your lifting session and/or on your rest days (fasted) for additional fat burn. If on OSM2/3, consider adding this to your upper-days only. 
• Add a secondary walk on as many days as possible, keeping your heart rate higher than a casual stroll but lower than a consistent run.
• On non-lifting days, consider eating a lower-carb breakfast (just like in FF30X) to help keep insulin and blood sugar levels lower during peak fat-burning times.
• Implement a once/weekly 24-hour fast. You will go from dinner-to-dinner with only consuming water, tea, and/or black coffee to help prevent fat accumulation. Now your energy may be lacking a bit on the following lifting day so try to perform this on non-lifting/cardio days (ideal time is on the first of back-to-back non-lifting days in OSM1, i.e. Saturday according to the sample schedule)
• And remember: only consume your post-workout shake on lifting days, to help with "calorie cycling", which helps ensure more muscle than fat accumulation.