Shortguide for cut

[doubleR]

No bullshit, in short
1.Open calculator, you need to eat 2.5g protein/kg, 1g carbs/kg and 1g fat/kg
Calculate it all and ask AI for your daily calories, and then take from it 200-300 cals, because AI is often adding calories, now you have deficit
2.lifestyle, 15-20k steps a day is a MUST for cut, do cardio for 90 minutes in the morning on an empty stomach, then do cardio whenever you want, best is before/after a meal
Go to gym 2-3 times a week, do intense, low volume training, and cardio after that, on a train day, do a refid, basically eat more carbs 3g/kg, fast carbs before and after a gym
3. Food, first of, a LOT of protein, cottage cheese, milk, meat, eggs, everything you see with a protein, try to eat once or twice a day due to insulin spikes, our goal is to keep our insulin low
4. MUST'S, CAFFEINE - you need that shi man, without it you will feel like zombie on deficit, short post so i won't explain why it's a must. NICOTINE - best thing for getting lean, you don't feel hunger, burn fat more effectively, and also IT CAN BURN FAT DIRECTLY IN YOUR FACE, yeah sounds crazy but that's true.
5. Shortcut, deficit, 15-20k steps, protein, nicotine, caffeine. It's a natural cut expect a nicotine, don't try it guys, but that helps a lot

 

[doubleR]

No bullshit, in short
1.Open calculator, you need to eat 2.5g protein/kg, 1g carbs/kg and 1g fat/kg
Calculate it all and ask AI for your daily calories, and then take from it 200-300 cals, because AI is often adding calories, now you have deficit
2.lifestyle, 15-20k steps a day is a MUST for cut, do cardio for 90 minutes in the morning on an empty stomach, then do cardio whenever you want, best is before/after a meal
Go to gym 2-3 times a week, do intense, low volume training, and cardio after that, on a train day, do a refid, basically eat more carbs 3g/kg, fast carbs before and after a gym
3. Food, first of, a LOT of protein, cottage cheese, milk, meat, eggs, everything you see with a protein, try to eat once or twice a day due to insulin spikes, our goal is to keep our insulin low
4. MUST'S, CAFFEINE - you need that shi man, without it you will feel like zombie on deficit, short post so i won't explain why it's a must. NICOTINE - best thing for getting lean, you don't feel hunger, burn fat more effectively, and also IT CAN BURN FAT DIRECTLY IN YOUR FACE, yeah sounds crazy but that's true.
5. Shortcut, deficit, 15-20k steps, protein, nicotine, caffeine. It's a natural cut expect a nicotine, don't try it guys, but that helps a lot

Bump

 

[doubleR]

No bullshit, in short
1.Open calculator, you need to eat 2.5g protein/kg, 1g carbs/kg and 1g fat/kg
Calculate it all and ask AI for your daily calories, and then take from it 200-300 cals, because AI is often adding calories, now you have deficit
2.lifestyle, 15-20k steps a day is a MUST for cut, do cardio for 90 minutes in the morning on an empty stomach, then do cardio whenever you want, best is before/after a meal
Go to gym 2-3 times a week, do intense, low volume training, and cardio after that, on a train day, do a refid, basically eat more carbs 3g/kg, fast carbs before and after a gym
3. Food, first of, a LOT of protein, cottage cheese, milk, meat, eggs, everything you see with a protein, try to eat once or twice a day due to insulin spikes, our goal is to keep our insulin low
4. MUST'S, CAFFEINE - you need that shi man, without it you will feel like zombie on deficit, short post so i won't explain why it's a must. NICOTINE - best thing for getting lean, you don't feel hunger, burn fat more effectively, and also IT CAN BURN FAT DIRECTLY IN YOUR FACE, yeah sounds crazy but that's true.
5. Shortcut, deficit, 15-20k steps, protein, nicotine, caffeine. It's a natural cut expect a nicotine, don't try it guys, but that helps a lot

Yeah also you can take melatonin if you have sleep problems