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Anonymous File :-(, x)
>>416963
For the cut:
Lots of protein. 1.5g/lb of body weight spread out over six meals per day. Roughly evenly if possible. Consume about 55% carbs, 30% protein, 15% fat. Again, spread out over six meals.
Cardio every day. Every day. Lift weights 3 times per week. Take one rest day. Cardio days should incorporate HIIT towards the end of the workout. Aim for 15 minutes of cardio on weights days, and 45 minutes of cardio on cardio days.
In terms of what to eat. Slow-digesting whole grain products for your carbs. Avoid any and all refined/bleached flour. Etc, etc, etc...
Now, i know that a bunch of you are absolute fucking retards. Like, knuckledragging niggering down-with-the-syndrome shitbags. You'll see that I've suggested cardio and you'll be like OMGZ MUZCLEZLOZZZXX LOLLLLL HURR. So, I've attached an image that proves that I know what I'm doing. I lost mere grams of muscle over a couple of months doing exactly what I've told you.
The trick... Ketosis. Your body can burn fat for energy. Imagine that! Without cutting substantially into muscle mass.
Anyway, here you go.
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