What sort of diet do you do when getting lean?

[Carpathia]

I do my own sort of hybrid PSMF/carb cycle routine. 5 days a week I do a modified PSMF approach (modified meaning I take in more calories than the average PSMF'er, but the cals are still well under maintenance) eating high protein, lots of fibrous veggies, and very minimal fat. The other 2 days I do a modest refeed to maintenance calories. Moderately high carbs, moderate protein (I try to hit 1g/lb), and little fat.
I lift 4 days a week: Mon, Tue, Th, Fri. Always lifting as heavy as possible. Sets are in the 5-10 rep range. My refeeds are always on Tue and Friday.
I do zip for cardio, just letting the calorie deficit take care of the weight loss.
I always do an EC stack when cutting (mainly because I'm a stim junkie), and this time I am experimenting with Yohimbine HCL in the mornings. I'm not sure how much of a difference it will make since I don't do cardio, but I do move as much as I can.
I have no problems getting lean and holding onto muscle dieting this way.

[PBateman2]

^ Good stuff.

I stay lean basically all year round and really dont do bulk/cut cycles (havent done one in five years).

Basically train fasted, do what I call a "mini-calorie cycle", and like yourself - minimal cardio.

Let my weight training drive my calorie expenditure. Nutritious/calorie dense foods (high protein, moderate fat, and moderate carbs) in the diet and lots of compound movements in my routine.

At the end of every week, Im basically just a tad above maintenance and has worked well for me.

All trial and error.

[slimwealthy1]

^ Good stuff.

I stay lean basically all year round and really dont do bulk/cut cycles (havent done one in five years).

Basically train fasted, do what I call a "mini-calorie cycle", and like yourself - minimal cardio.

Let my weight training drive my calorie expenditure. Nutritious/calorie dense foods (high protein, moderate fat, and moderate carbs) in the diet and lots of compound movements in my routine.

At the end of every week, Im basically just a tad above maintenance and has worked well for me.

All trial and error.



you ever juice pat or are you all natural?

[PBateman2]

you ever juice pat or are you all natural?

Juice? LOL. Never.

!00% natural. For life. Its all good though as I get the "juice" question that all the time.

My philosophy as a natural athlete is that if someone doesnt accuse me of being on something then Im not training hard enough:D

Need to work harder. Eat smarter.

Train hard.

[Mr.Zuka]

^^what's ur maintainence calories? i'm trying my hardest to get that last little bit of fat off of my midsection...

[PBateman2]

^^what's ur maintainence calories? i'm trying my hardest to get that last little bit of fat off of my midsection...

Hey bro...my maintenance is around 3000 calories.

If you need some advice on your current fat loss, I would suggest starting a new thread and at the minimum state the following for your case:

1.) Stats
2.) Diet - cals/macros
3.) Training scheme
4.) Progress thus far
5.) Concerns/Issues

Actually, anybody who posts their specific case should try to include the info above - IMHO. Eliminates a lot of follow-up posts asking for the information.

Keep training hard!

[comfused]

hey guys, I'm new here and not really sure where to post this question. I am 200.4lbs with about 32% bf. steady workouts and cardio everyday, starting suoos in about a week for cutting but biggest problem is diet plan. Need some type of meal plan or some area to go towards. any suggestions?

[PeZzYy]

Basically I did keto for a bit but I really didnt like it much especially since im away at school now and its harder to survive on keto diet when there is no pure meats.

I basically eat clean... egg white omelet or 3 eggs over easy in the morning.... Lunch would be a whole wheat wrap turkey cheese... dinner would be.. chicken breast off grill with veggies, rice, maybe salad under the chicken just lettuce and lite italian dressing... protein shake, almonds/nuts.

Just be clean brah

[82ndSergeant]

^ Good stuff.

I stay lean basically all year round and really dont do bulk/cut cycles (havent done one in five years).

Basically train fasted, do what I call a "mini-calorie cycle", and like yourself - minimal cardio.

Let my weight training drive my calorie expenditure. Nutritious/calorie dense foods (high protein, moderate fat, and moderate carbs) in the diet and lots of compound movements in my routine.

At the end of every week, Im basically just a tad above maintenance and has worked well for me.

All trial and error.

I like this. I hope to get here at some point.

[shotgun85]

@PBateman2:

Sick honestly i always thought ur not natty coz u look so fking huge. GRATZ on that. You look massive + lean. (Although i dont wanna get THAT huge ;))

How do you do your fasted workouts? I guess you get up and go directly to the gym right?

As im not a morning guy this wouldnt work for me but it seems as its working for you very good.

[PBateman2]

@PBateman2:

Sick honestly i always thought ur not natty coz u look so fking huge. GRATZ on that. You look massive + lean. (Although i dont wanna get THAT huge ;))

How do you do your fasted workouts? I guess you get up and go directly to the gym right?

As im not a morning guy this wouldnt work for me but it seems as its working for you very good.

Thx, man.

You can reference my training journal in my signature. I list my diet and training just about everyday. Lots of great people on the thread too.

Also, check out the IF thread in the Advanced Nutrition section.

Google "Lean Gains".

To answer your question, I do get up early. Only zombies are out. I checked:D You dont have to train in the morning. Research the above and read up.

My look and/or fitness success (whatever you wanna call it) is really not due to fasted training or IF. Its more with being consistent with diet and training over a long period of time. Fasted training allows me to have the greatest adherence and the best results.

Other factors:

An undeniable will to succeed.

Willpower.

Patience and consistence.

These are the intangibles. Intangibles really can be applied to anything in life.

Any diet/training regimen will work. Its the adherence and dedication to it that equates to success. Finding what works for you goes without saying. Must be patient. Must be consistent.

Went off tangent but you get the idea.

GL. Train hard.