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  1. #1
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    Default Nutrition Help on College Campus

    Can anyone help me out with nutrition. I'm on a college campus in the midwest and not sure what kind of diet I need to get lean/cut

    I'm using this workout routine : muscleandstrength.com/workouts/scrutinys-4-day-muscle-building-split.htm

    But I know its more than just lifting to get the cut look I want. This isnt for a sport or endurance just for personal satisfaction/the beach haha.

    I want to lose fat while getting cut...is there a certain type of diet for that ??

    thanks

  2. #2
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    Default

    and I'm 5'11 about 185lbs if that makes a difference

  3. #3
    Lord Humungous Blaster's Avatar
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  4. #4
    Regular Poster itsn8o's Avatar
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    Default

    Tone = low body fat %age.

    This calls for a calorie deficit.

    Building muscle requires a calorie surplus.

    If you're happy with the size of your muscles and serious about cutting, here's what I recommend:

    1) Buy a small A5 booklet. Plan a diet at your maintenance calories level with a good macro-nutrient ratio.

    2) Write down EVERYTHING that you eat every day.

    3) At the start of each week weight yourself and measure across your belly button. If you don't see a small decrease in weight and a small decrease in the tape measure across the belly-button. Eat a little less next week; cut your carbs first, but don't be too aggressive.

    4) Repeat step 3 until you get a slow and steady weight loss week-to-week. I emphasize slow, because if you cut too fast, you will loose a lot of muscle. If you find you're loosing weight quickly, increase carbs/fats. Also, make sure protein is around 1g / lbs of lean body-mass.

    Finally: Do the big lifts (Squat, DL, Bench, OHP) and add in some hiit cardio. I love to skip personally, go all out of 30 seconds then coast for 30 seconds. You can run if you prefer that.
    Goal:

    700kg (1,543lbs) total

    Progress:

    0%==========||==========100%

 

 

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