In the past, when I’ve tried to do a bigger deficit, I ended up either screwing up, or losing a good chunk of strength and muscle. Every time I’ve gotten to 6-7% body fat, I’ve always focused on hitting a 400 calorie deficit and I end up looking solid when I get lean (good strength and good muscle). If you rush it, you are setting yourself up for a tortuous rebound. But if you only have 6-15 pounds to lose, that’s a HUGE DIFFERENCE. Important Note Now, if someone is 20-30+ pounds overweight, dropping 3-3.5 lbs of fat per month may not be very noticeable. Those that cut too hard when they want to get super lean, inevitably plateau really fast and never reach their goal of achieving and maintaining a perfectly chiseled physique. (So by going in a bigger deficit, you actually are getting no extra benefit, just a drawback). So if you eat at a larger deficit, the extra calories are burned typically through muscle. The 400 calorie deficit seems to be the upper limit. Now interestingly enough, once you are under 10% body fat, your body is very limited in how much body fat you can burn off each day. We must side step these issues altogether! So, that means we must take our time! But best of all, not only are you going to strip off fat each month, you will be increasing strength and lean body mass. When cutting to single digit body fat, a bigger calorie deficit will cause hunger issues, drops in performance and muscle mass and hormonal output and metabolic function. 180 x 15 = 2700 calories (maintenance calories) 2700 - 400 = 2300 calories (cutting calories) A 400 calorie deficit will enable you to lose about 3.4 lbs of fat per month! Now this may not sound like a lot, but this is the absolute best strategy when we are striving to get super lean (and reveal great muscle size too). This is how much you need to eat to maintain your current weight. To lean down to a low body fat while also improving your physique and strength, I recommend doing a 400 calorie deficit per day! Creating The Perfect Caloric Deficit for Single Digit Body fat Calculating The Deficit - Take your bodyweight in pounds and multiply it by 15! This is your maintenance calories. So, we will be eating at a smaller deficit than you may be used to. And of course, I want you to pack on some muscle over these next 12 weeks. I want you to be able to maintain your leanest physique for life! I want you to enjoy high powered hormonal levels and a roaring metabolism. That’s the primary goal, however, I also am going to ensure you feel your absolute best. My goal isn’t just to strip you down to a low body fat. Go too low in calories and you will spike hunger and impede muscle growth, hormonal levels and metabolic function.
You see, when the goal is to get exceptionally lean (6-9% body fat), we must emphasize a little more patience. You see, we are going to eat at the perfect deficit to lean down to single digit body fat while recomping (gaining muscle strategically). This means we are going to be doing things a little differently.
Welcome to the Nutrition Plan for the program! Now, the goal is for you to look your absolute best 12 weeks from now.
Kinobody workout pdf movie#
Nutrition Plan Introduction Movie Star Body Nutrition Plan
0 kommentar(er)
