Try the routine out.... Weigh yourself every day and take an average weight loss over the week... Aim for a 0.5% weight loss per week (0.5% of body weight)... If your not hitting that then either decrease energy in, increase energy out or a combo of both....Originally Posted by Brazensol
Run with the program for 2 whole weeks before you make too many adjustments to your macros or cardio... Allow yourself to 'settle in' to the routine....
When making adjustments to macros and cardio there are a few things to consider....
Maintaining lifting performance and bar poundage is very important.... So don't cut carb on training days unless you have to.... My preference is to have people go very low if they have to on non training days which enables them to keep carbs up much higher on lifting days....
Make only a minor adjustment and again give yourself some time, maybe a week to see how you respond.... Dropping carbs 20g here and there and adding 50 cals to all of your cardio sessions will produce bigger results that it should do on paper....
If you want to get down to 10% give yourself 6/7 weeks (0.5% a week).... Make constant progression on the program above and bust your balls in the gym... Don't take sets to failure as this will just reduce overall workload.... Stop a rep or two shy and work up to maybe a really tough last set... This type of training is very demanding....
Don't be a 'Bro'..... Believe nothing....Question everything 
Reply With Quote