Remember EVERYTHING BELOW is what works for me. It might not work for you, but this will give you a template if you chose to do something similiar.

I SELF TAUGHT MYSELF MOST OF THIS and alot of my information came from this article from a NATURAL BODYBUILDER/DOCTOR. Everything is all about nutrition and without assistance from drugs so i found it to basically be my BIBLE as nutrition will always be your base.

HERES THE LINK and article by LAYNE NORTON who i highly respect.
Article above will tell you how to calculate your caloric baseline and macros and then you will plug them into your MYFITNESS PAL APP.
https://simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

I follow strictly a high protein/moderate fat/low carb diet as reflective below.

AT THE BEGINNING OF A DIET MY MACRO PERCENTAGES ARE (protein/carb/fat) 40/30/30 and then close to a show, my carbs drop and my percentages are then 50/10/40.

MY MACROS are usually 250pro 50cho 89fat…which comes to 2000 calories. I usually lose one lb a week but strictly from fat if your doing it right. I dont really count because i generally eat the same thing everyday. I usually incorporate refeeds days or cheats as needed depending on my goals to replace LEPTIN which slows down its fat burning rate once it adapts to what your doing after you have been low carb for a few days. Thats the only way to get to extreme levels of conditioning, so the body has to be tricked. Your body doesn’t want to be that lean so it an effort to save you, it’ll slow down fat burning, and thats where i have my big carb days. 600-700 carbs in a day to replace LEPTIN, which will then trick the body into re reving the metabolism to burn more fat.

Now what works for me, wont necessarily work for you. I will not give you any help with your diet unless you buy a package thru me but in most cases i will refer you to someone else.

CARDIO TIPS (Exercise heart rate zones)(ONE FAT BURNING ZONE)

-40+ Minutes of STEADY STATE CARDIO (fat burning zone) after every workout.

-The theory is that after your hour or so long workout lifting weights, your body should be depleted of carbs. So that means your body should now tap into your fat stores for energy.

-To ensure that I am tapping into my fat, 15 minutes before i start my cardio towards the end of my weightlifting session, i take a serving of carnitine which uses your body’s fat for energy. Dont drink to much or you’ll shit your pants.

-AND then to make sure i am only burning fat while doing cardio, i personally only do STEADY STATE CARDIO which IS LOW INTENSITY. The goal is find a combination of speed and incline that puts your heart rate in the the fat burning zone.

PERSONALLY I WALK ON THE TREADMILL AT A 15% INCLINE and go at 2.5 to 2.7 mph.

Zone 2 – FATBURNING ZONE: 60% – 70% of your Max Hr (this is what burns fat)

TO CALCULATE THE NUMBER to see what your FAT BURNING ZONE LOOKS LIKE, YOU TAKE THE NUMBER 220 (maximum heart rate) AND then SUBTRACT your age….and then multiply by 60 to 70% to find your fat burning zone. its that easy.

Light (60-70%) – Improves basic endurance and BURNS FAT; characterized by comfortable, easy breathing and light sweating

Exercise Benefits: Gain muscle mass, lose fat mass, strengthen heart muscle, fat utilization zone, training your fat mobilization, fat transportation, your muscles to burn fat, your fat cells to increase the rate of fat release, increase in the number of mitochondria in the muscle.

Is fat-burning mode legit?

It’s true that the body burns a greater percentage of fat at lower than higher intensities, but that doesn’t mean that slow, steady-state workouts are the most effective way to lose weight and keep it off. Here’s why: The general recommendation is to exercise in your fat-burning heart rate zone for 40+ minutes — that’s a long time. Not everyone has the luxury of fitting in that long a workout.

So, yes. The fat-burning zone is legit. At 60 to 70 percent of your maximum heart rate, the calories that your body burns are mostly calories from fat. I

IF YOU HAVE CHEAT MEALS LIKE ME, THEN YOU NEED TO ORDER EVOLOG thru MY SPONSOR

When getting ready for a show, i stop my cheats 8 weeks out and stick to strictly REFEED DAYS.

faq

On PWO shakes during 2-3 week cut:

is it a good idea to leave dextrose in your whey shakes when you are on your 2-3 week cut? i have cleaned up my diet but have kept 15g preworkout and 35 pw of dex. i only take on weight training days 5 times a week.

I think it’s ok so long as your total pro/carb/fat intake are on point

I would try to make it so your refeeds fall on days where you work a bodypart you consider a weakpoint. Preworkout HIIT I just eat a whole food meal, i do the same thing for workouts with weights

As I’m enjoying my refeed day, was wondering if you have seen or heard any studies about increasing Leptin/T3 with on large meal verses spreading the extra carbs out over a whole day? I would think that spreading it out is more effective as you are less likely to add bodyfat, plus replenishing glycogen would also be hampered I would think too. Just curious if you have seen anything or have an opinion of a day long refeed verses one or two big carb meals.

i think it is absolutely better to spread them out yes

When do you think it is optimal to introduce any kind of weekly refeeds? If so what body fat you think would be ideal to start them?

around 15-18% or so probably