Скачать или смотреть My Calorie Deficit Routine: Macros, Cardio & What I Eat

Everything you need to know about my cut: Food, Macros and Cardio

INTRO: Where I’m at/ how I’m getting on
Currently eating 200 calories below my maintenance and during my bulk I was eating 200 calories above my maintenance
You can work out your deficit using an online calorie calculator -put in how much you weigh etc & an accurate representation of how much exercise you do
I’ve been aiming to drop between 0.2 - 0.4kg per week - remember the slower the better!!!- remember the slower the bet

Part 1: Cardio/Running
In my bulk I was running twice a week (between 5-7km) pushing myself - I didn’t really track my steps or do any other cardio
In my cut I’ve been running twice per week (casual 4/5kms) and doing 3x 10km speedy walks + making sure I walk 10k steps per day
Workouts have stayed the same - I haven’t been progressively overloading as much during the cut because I don’t have the energy to do so. I workout 5 time per week

Part 2: Food
I haven’t changed the types of food too much but instead altered what ingredients im using (i.e. cutting out oil/butter/mayo) - remember to weigh all these things if you do use them!
Low cal snacks: jelly, roasted aubergines, rice cakes, lollies, yogurt bowls

Part 4: Macros:
These are so important! During my bulk I was eating 60g Fat, 200g Carbs and 150g protein.
During my cut Im eating 30-40g Fat, 150g Carbs and 130-150g protein

Final part: how I got abs
Just from being in a deficit!


Remember to be patient and look after yourself! This takes months rather than a 2 week quick fix