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Chace Chambers

@ChamberofFit • 136,956 subscribers

I Help High Achievers 35+ Drop 20+ Lbs Without Boring Diets Or Long Workouts | 200+ Clients Served | Husband | Girl Dadx2

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The US "diet industry" makes over $70 billion a year... Yet Americans are fatter than ever. Why? They sell you useless fad diets and supplements that don´t work. Here are the only 8 diet rules you need for fat loss (bookmark this): 🧵 1. Eat 150g+ of protein a day

The US "diet industry" makes over $70 billion a year... Yet Americans are fatter than ever. Why? They sell you useless fad diets and supplements that don´t work. Here are the only 8 diet rules you need for fat loss (bookmark this): 🧵 1. Eat 150g+ of protein a day

642,492 views

In 2020 I entered a summer shredding contest. This was my gameplan to go from 18% body fat to 10% or less body fat in 12 weeks: (Applicable no matter where you’re starting, bookmark this) 1. Eat bodyweight (in lbs) x 10-12 calories daily (more on higher activity days, less on lower) 2. Eat 1g of protein per pound of bodyweight (if you’re starting more overweight you can aim for goal bodyweight) 3. 10K+ steps daily and progressively more cardio sessions (0 - month 1, 2-3x45 minutes/wk month 2, 5-6x45 minutes month 3) 4. Lifted 5x/week on a push, pull, legs, rest, upper, lower, rest split with a focus on: - every set ending near failure - fighting to get stronger week by week - managing volume (less volume towards end of the cut for recovery) 5. Limited alcohol to only a few drinks/month 6. Slept 7 hours/night minimum 7. 5g creatine daily 8. Drank around a .75-1 gallon of water + electrolytes daily 9. Refeed days (bodyweight x 15 calorie goal), 1x/wk in month 3 The framework is really this simple to drop body fat. Adjustments will need to be made based on biofeedback & weight data. If you aren’t losing at a rate of 0.5-1% bodyweight per week, you must: - increase your average weekly movement (steps or cardio minutes) - and/or decrease your average weekly calorie intake. Hope this helps guide you to a leaner version of yourself. 🤝

In 2020 I entered a summer shredding contest. This was my gameplan to go from 18% body fat to 10% or less body fat in 12 weeks: (Applicable no matter where you’re starting, bookmark this) 1. Eat bodyweight (in lbs) x 10-12 calories daily (more on higher activity days, less on lower) 2. Eat 1g of protein per pound of bodyweight (if you’re starting more overweight you can aim for goal bodyweight) 3. 10K+ steps daily and progressively more cardio sessions (0 - month 1, 2-3x45 minutes/wk month 2, 5-6x45 minutes month 3) 4. Lifted 5x/week on a push, pull, legs, rest, upper, lower, rest split with a focus on: - every set ending near failure - fighting to get stronger week by week - managing volume (less volume towards end of the cut for recovery) 5. Limited alcohol to only a few drinks/month 6. Slept 7 hours/night minimum 7. 5g creatine daily 8. Drank around a .75-1 gallon of water + electrolytes daily 9. Refeed days (bodyweight x 15 calorie goal), 1x/wk in month 3 The framework is really this simple to drop body fat. Adjustments will need to be made based on biofeedback & weight data. If you aren’t losing at a rate of 0.5-1% bodyweight per week, you must: - increase your average weekly movement (steps or cardio minutes) - and/or decrease your average weekly calorie intake. Hope this helps guide you to a leaner version of yourself. 🤝

209,568 views

The US "diet industry" makes over $70 billion a year... Yet Americans are fatter than ever. Why? They sell you useless fad diets and supplements that don't work. Here are the only 8 diet rules you need for fat loss (bookmark this): 🧵 1. Eat 150g+ of protein a day

The US "diet industry" makes over $70 billion a year... Yet Americans are fatter than ever. Why? They sell you useless fad diets and supplements that don't work. Here are the only 8 diet rules you need for fat loss (bookmark this): 🧵 1. Eat 150g+ of protein a day

156,024 views

“Just wait till you’re my age.” 🤡 5’ 10” and still dunking at 30. I couldn’t do this at 20. Now the real test will be matching this at 40.

“Just wait till you’re my age.” 🤡 5’ 10” and still dunking at 30. I couldn’t do this at 20. Now the real test will be matching this at 40.

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At age 16, I had a herniated disc and terrible back pain. The advice they give you to "rest" just leaves your back pain worse and you stuck on pain meds. But now in my 30s, I'm pain free. Here are my top 5 exercises to fix back pain: 1. 45 Degree Back Extensions
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At age 16, I had a herniated disc and terrible back pain. The advice they give you to "rest" just leaves your back pain worse and you stuck on pain meds. But now in my 30s, I'm pain free. Here are my top 5 exercises to fix back pain: 1. 45 Degree Back Extensions

Chace Chambers

611,511 views • 2 months ago

I've lifted for 15 years and coached clients for 8 years. Tried nearly every exercise in the book. Here are 10 of my favorite exercises that will help you build a great physique (bookmark this):🧵 1. Incline Dumbbell Chest Press
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I've lifted for 15 years and coached clients for 8 years. Tried nearly every exercise in the book. Here are 10 of my favorite exercises that will help you build a great physique (bookmark this):🧵 1. Incline Dumbbell Chest Press

Chace Chambers

915,587 views • 4 months ago

Protein is king for fat loss. - Kills hunger - Builds muscle - Burns more calories just digesting But most people think high-protein meals are boring and take ages to cook. Here are 9 tasty and quick high-protein meals (bookmark this):🧵 1. Beijing Beef Rice Bowl
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Protein is king for fat loss. - Kills hunger - Builds muscle - Burns more calories just digesting But most people think high-protein meals are boring and take ages to cook. Here are 9 tasty and quick high-protein meals (bookmark this):🧵 1. Beijing Beef Rice Bowl

Chace Chambers

857,691 views • 4 months ago

"I don't have time to eat healthy." B.S. Here are 8 tasty meals that are healthy, take less than 20 minutes to make and have 40g+ of protein: 1. Butter chicken
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"I don't have time to eat healthy." B.S. Here are 8 tasty meals that are healthy, take less than 20 minutes to make and have 40g+ of protein: 1. Butter chicken

Chace Chambers

336,600 views • 2 months ago

"Dieting to lose fat is boring". No, you're doing it wrong. Here are 7 tasty, high-protein and low-calorie recipes that'll help you lose fat (bookmark this): 🧵 1. High Protein Pepperoni Pizza
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"Dieting to lose fat is boring". No, you're doing it wrong. Here are 7 tasty, high-protein and low-calorie recipes that'll help you lose fat (bookmark this): 🧵 1. High Protein Pepperoni Pizza

Chace Chambers

222,769 views • 1 month ago

Couldn’t share the post because it got deleted but this is one of the stupidest things I’ve ever seen take place in a weight room. Extreme risk, terrible execution, just asking to get hurt for absolutely no benefit. I know plenty of S&C coaches of all levels follow me, if you are encouraging things like this you’re a moron.
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Couldn’t share the post because it got deleted but this is one of the stupidest things I’ve ever seen take place in a weight room. Extreme risk, terrible execution, just asking to get hurt for absolutely no benefit. I know plenty of S&C coaches of all levels follow me, if you are encouraging things like this you’re a moron.

Chace Chambers

662,144 views • 6 months ago

"I don't have time to eat healthy." B.S. Here are 8 of my favorite high-protein meals that take less than 20 minutes to make & will get you fit as f*ck: 🧵 1. High Protein Smash Burger Tacos
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"I don't have time to eat healthy." B.S. Here are 8 of my favorite high-protein meals that take less than 20 minutes to make & will get you fit as f*ck: 🧵 1. High Protein Smash Burger Tacos

Chace Chambers

114,588 views • 3 months ago

"Healthy food is boring" No... YOUR healthy food is boring. Here are 10 healthy meals that taste incredible and will help you lose fat on autopilot (bookmark this):🧵 1. Low-Calorie Cheeseburgers
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"Healthy food is boring" No... YOUR healthy food is boring. Here are 10 healthy meals that taste incredible and will help you lose fat on autopilot (bookmark this):🧵 1. Low-Calorie Cheeseburgers

Chace Chambers

153,763 views • 4 months ago

BREAKFAST: 1. Massive Omelet - 1-2 eggs, 1-2 cups egg whites - as much of any veggies you like - 1/4 cup low fat mozzarella cheese Add salsa/hot sauce for flavor Funny enough, I make nearly the exact same omelette as in video below 400 calories, 40+ grams protein
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BREAKFAST: 1. Massive Omelet - 1-2 eggs, 1-2 cups egg whites - as much of any veggies you like - 1/4 cup low fat mozzarella cheese Add salsa/hot sauce for flavor Funny enough, I make nearly the exact same omelette as in video below 400 calories, 40+ grams protein

Chace Chambers

386,148 views • 1 year ago

Insulin resistance is putting your fat loss on hard mode & increasing your risk of chronic disease. Luckily there are compounds that will help us fight back. Here are 10 supplements you can pair with a healthy diet and lifting to finally beat it (bookmark this):🧵 1. Berberine
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Insulin resistance is putting your fat loss on hard mode & increasing your risk of chronic disease. Luckily there are compounds that will help us fight back. Here are 10 supplements you can pair with a healthy diet and lifting to finally beat it (bookmark this):🧵 1. Berberine

Chace Chambers

125,195 views • 4 months ago

My long term client Dave has dropped 40+ lbs, built an incredible amount of muscle, & completely transformed his health. Here’s what he had to say about his experience working with me so far:
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My long term client Dave has dropped 40+ lbs, built an incredible amount of muscle, & completely transformed his health. Here’s what he had to say about his experience working with me so far:

Chace Chambers

34,807 views • 1 month ago

1. Incline Bicep Curl Muscles worked: Biceps Form tips: *Listen to my voiceover in 1st video*
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1. Incline Bicep Curl Muscles worked: Biceps Form tips: *Listen to my voiceover in 1st video*

Chace Chambers

375,612 views • 1 year ago

Insulin resistance is the most misunderstood health condition. Despite what the keto and carnivore influencers tell you... It's not caused by carbs and it doesn't make you fat. Here's the true cause of insulin resistance (and how to fix it without totally cutting carbs): 🧵
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Insulin resistance is the most misunderstood health condition. Despite what the keto and carnivore influencers tell you... It's not caused by carbs and it doesn't make you fat. Here's the true cause of insulin resistance (and how to fix it without totally cutting carbs): 🧵

Chace Chambers

86,306 views • 4 months ago

3. Steak and Potatoes My wife and I’s go to. - 8 oz sirloin grilled steak - 150-200g potatoes, air fried - your favorite seasoning for flavor - add a side of veggies for more micronutrients - add sauce as in this video if you’d like 480 calories, 60g+ protein
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ChamberofFit's profile picture

3. Steak and Potatoes My wife and I’s go to. - 8 oz sirloin grilled steak - 150-200g potatoes, air fried - your favorite seasoning for flavor - add a side of veggies for more micronutrients - add sauce as in this video if you’d like 480 calories, 60g+ protein

Chace Chambers

144,157 views • 1 year ago

My client David, a business owner & father of 3, dropped 40lbs of fat in his first 107 days with me. He’s now down nearly 50lbs in 5 months. Below is what he had to say about his experience working with me. If you’re struggling with your weight loss/fitness goals & ready to make a change… Click the link below or DM me “FIT” to learn more about my individualized 1-1 coaching.
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My client David, a business owner & father of 3, dropped 40lbs of fat in his first 107 days with me. He’s now down nearly 50lbs in 5 months. Below is what he had to say about his experience working with me. If you’re struggling with your weight loss/fitness goals & ready to make a change… Click the link below or DM me “FIT” to learn more about my individualized 1-1 coaching.

Chace Chambers

64,837 views • 6 months ago

5. Romanian Deadlifts They're proven to reduce back pain. It's important to master the hip hinge 1st - meaning doing it without weight. Once you've mastered bodyweight you can start progressing over time. Not being weak is as effective a treatment as any for back pain.
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5. Romanian Deadlifts They're proven to reduce back pain. It's important to master the hip hinge 1st - meaning doing it without weight. Once you've mastered bodyweight you can start progressing over time. Not being weak is as effective a treatment as any for back pain.

Chace Chambers

23,428 views • 2 months ago

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