[Gf2209]

I had been in a gaining phase for a good year and a half consuming roughly 3000- 3500, but I’ve gained a decent amount of body fat and mentally it was just causing me a lot of trouble. My heaviest I was at 216lbs at 5’9

My goal is to get as lean as I can before the summer as I’ve always been the one who is bulking in the summer.

My diet at the moment when I can adhere to it is:

M1- 50g ground rice, 150g mixed berries

M2- 100g turkey mince, 250g iceberg lettuce,20g mustard 15g Nando’s lemon and herb sauce, 4 corn cakes

M3 – 100g turkey mince, 250g iceberg lettuce
20g mustard 15g Nando’s lemon and herb sauce

M4- 50g turkey mince, 250g iceberg lettuce
20g mustard 15g Nando’s lemon and herb sauce

M1 is consumed right before I train, I don’t usually get hungry at all in the morning so I fast right up until my pre workout meal, I usually consume my last meal at around 5/6 at night leaving me starving before I sleep

I’m hitting 15k steps daily along with doing direct cardio burning 500calories a time 4x a week aswell as weight training. I don’t have any problem with sticking to the cardio/activity it’s just the diet.

My water intake is at 6 litres daily

[Gf2209]

Thanks for all the advice above ^ and yess Corinne, that’d be good! ????

[Gf2209]

@thp how much of each ingredient do you use? And pre trying right?

[Gf2209]

@hilly what would you recommend to do?

[Gf2209]

Don’t go over board with increasing calories, you only need to have a slight surplus above maintenance calories but obviously when bodyweight goes up then increase calories but only when u feel u need too and keep cardio in either through increasing expenditure or doing stationary activity. I’m sure JP or someone els will be able to give you a better suggestion ????????

[Gf2209]

Thanks for the response guys! ????????

[Gf2209]

Looks good mate,If you can bring as much intensity into each session and you can recover from the amount of volume you’ve set, you should be fine with the split

[Gf2209]

For hams you can do a vertical leg press using the smith machine

[Gf2209]

Mainly using the mirror as an indicator and weight is gradually increasing every 3 weeks, but mentally It’s just fucking with me because I look like shit atm (fluffy asf)

[Gf2209]

Would you go straight into a deficit from a bulk or eat at maintenance then gradually drop calories

[Gf2209]

Yes
Mon rest
Tues rest
Wed upper
Thurs lower
Fri rest
Sat upper
Sun lower

[Gf2209]

Alright thanks a lot mate! ????????

[Gf2209]

I’ve never done a mini cut before what would your approach be ?

[Gf2209]

Hi Louis,I’ve been in a gaining phase for about 11/12 weeks I started of at 182lbs now at 210lbs I feel strong with all my lifts but I’ve gained a fair bit of fat I’m being honest

[Gf2209]

Thanks for your input Louis appreciate it! Training frequency has had to go down from 5x week to 4 so I’m running a upper lower rest upper lower split see how that works as I was doing ppl before