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Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

This is why i recommend that you juggle your cuts and

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This is why I recommend that you juggle your cuts and bulks to remain in the 10 to 15 to 17 percent body fat range until you reach a point where you’re absolutely satisfied with your overall size at 10 percent, and then cut below this point. In fact, many guys (including me) find that they need to reach a point where they feel they’re too big at 10 percent to have the look they want at 7 percent. So, that’s the theory of bulking, cutting, and maintaining. Let’s now get into the dietary numbers and details of how to do each. Earlier in the book, you learned how to calculate your BMR and TDEE and then later learned some basic guidelines on how you should break those calories down into daily macronutrient targets. I also said that I was going to simplify the whole affair for you and give you easy formulas to follow. Well, this is where we get to that simplification. Before we get to the numbers, I want to note that you shouldn’t add or subtract from your total calorie intake based on the exercise you do in the program. The formulas I give below assume that you will be doing four to six hours of exercise per week, which is what the program calls for. If you’re going to be doing significantly more or less exercise than this, you can start with the formulas and adjust up or down based on how your body responds (which we’ll talk more about in the sections below). So, let’s look at cutting, bulking, and maintaining separately. CUTTING 101: HOW TO EAT FOR MAXIMUM FAT LOSS Cutting requires a bit more dietary precision and compliance than bulking and maintaining because if you overeat a bit on a bulk or maintenance diet, you still gain muscle and weight. Overeat on a cut, though, and you can quickly get stuck in a rut. You’re looking to lose between 0.5 and 1 pound per week when cutting, and if that sounds low to you, remember that weight loss that is too rapid is undesirable as it means you’re losing a fair amount of muscle as well as fat. If you have quite a bit of fat to lose, you may find you lose upward of 2 to 3 pounds per week for the first few weeks, and that’s fine. As time goes on, though, you should see it slow down to a rate of 0.5 to 1 pound lost per week. C ALCULATING Y OUR C UTTING D IET When you cut, you will first calculate a starting point and adjust as needed. Here’s where you start:
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• 1.2 grams of protein per pound of body weight per day, • 1 gram of carbs per pound of body weight per day, and • 0.2 grams of fat per pound of body weight per day. For a 200-pound male, it would look like this: • 240 grams of protein per day, • 200 grams of carbs per day, and • 40 grams of fat per day, This would be about 2,120 calories per day, which is a good starting point for a 200-pound guy looking to lose weight.
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  • Winter '17
  • Santos O'Neill Garcia
  • History

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