Cutting
10 weeks, cut fat, keep muscle. This is the fun part, but it's mentally tougher.
Philosophy
Create a large calorie deficit while eating 200 grams of protein per day. This will cause your body to eat its own fat to make up for the deficit.
If you can create a 1,200 calorie deficit, you can cut 1/3 lb per day.
Your body is better at eating fat when in ketosis. So, it's much easier just do strict keto.
Workouts
You should duplicate & adapt this Google Sheet. Change the boxes in yellow.
The basic idea is:
- Lift 4x
- Cardio 6x, but mix it up
I listen to audiobooks while rucking, and sometimes also while lifting. It makes this more enjoyable.
Nutrition
- Keto
- ~2k Calories
- High protein (200g / day)
Specific Eating Schedule
6am:
- 1/2 scoop of Athletic Greens
- 1 scoop of bland, plant-based protein
- shake with water
Breakfast:
- 4 scrambled eggs
- topped w/ mushrooms
- also topped with parmesan cheese
- bacon
- avocado
- 4 scrambled eggs
Lunch:
- chicken breast + hamburger meat
- avocado
- a handful of lettuce
Snack:
- plant-based protein & water
- I usually do a flavored one
- plant-based protein & water
Dinner:
- Usually skip it
- If not, just do some shrimp or almonds or something
- Maybe another cup of water + flax-seeds
- Maybe snack on some 100% cacao dark chocolate (no sugar!!)
That's it, don't overthink it. You got this!
Experiment
You can read more about my experience in the experiment.