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  1. Fitness

Diets

PreviousProgrammingNextExercise Notes

Last updated 1 year ago

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Cutting

1 gram protein per pound (4 cal per gram) .4 gram fat per pound (9 cal per gram) Fill the rest with carbs (4 cal per gram)

10-12 x Body Weight as s starting point for calories 2-3 months max for cut Try to lose somewhere between .5 and 1 percent of body weight per week Swap in exercises that aren’t so fatiguing. Like stiff leg deadlifts instead of classic deadlifts. Fewer sets, but potential higher reps. Deload calories should be at maintenance calories. (Add ~15% calories back).

Sources

Maintenance

Protein: 0.9g/lb. (2g/kg) Carbs: 2.5 to 3g/kg, about half that of peak mass phase Fat: The rest (around 1.25 to 1.5g/kg) Note: 1kg = 2.2 pounds

Maintenance phases after masses and cuts should be at least a month, up to as long as the cut itself. (60% to 100

Sources

https://youtu.be/6-z9vaP3B64
https://youtu.be/hjZTMrHHXVQ
https://youtu.be/Js6CuY7EQhY
https://youtu.be/VLlX6_2Ris8
https://youtu.be/inPPdCuJ734
https://www.t-nation.com/diet-fat-loss/tip-the-forgotten-importance-of-maintenance-phases/