This is the diet I've been on since last years World Championship in November - 4,300 calories, 170g of fat, 430g of carbohydrates and 300g of protein. Along with my heavy duty training I've managed to put on 4-5kg of lean muscle in 7 months to my current 114kg. I didn't precisely track my intake but it was between 4,000 and 5,000 calories per day. If I felt fat I'd reduce, likewise if I felt I was getting too lean I'd increase to keep myself as anabolic as possible while also keeping my metabolism firing on all cylinders.
WIth my contest prep commencing in 4 weeks, I'm now beginning to precisely track my calories and macros so I know exactly where I want these numbers to be at. I'll cut calories to 4,000 just by removing a fraction of my daily treats and doing three 20 minute low impact cardio sessions per week. I anticipate this will be enough to start dropping 1kg a week, then I'll adjust as necessary.
Sam
WIth my contest prep commencing in 4 weeks, I'm now beginning to precisely track my calories and macros so I know exactly where I want these numbers to be at. I'll cut calories to 4,000 just by removing a fraction of my daily treats and doing three 20 minute low impact cardio sessions per week. I anticipate this will be enough to start dropping 1kg a week, then I'll adjust as necessary.
Sam
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