 take away a few hundred calories. That's your new goal, and you have to hit it consistently.

When you work under your baseline of calories, macronutrients become more important. When you're bulking and eating more than you need, you have room to screw up because you're eating so much you're probably going to get all of your protein and fat in. When you're below your maintenance level of calories you don't have that margin of error. You have to be exact.

I'm sick of dancing around this subject: If you don't know what you're doing, hire someone. If you're serious, figure out a way to pay them. Look across the board at how many people fail trying to get lean. It's nearly everyone. Yeah, getting lean isn't rocket science. I understand that. Exercise more and eat less. But if that shit worked wouldn't everyone be lean?

You have to increase your protein. Most people don't take in enough. How many grams per pound of bodyweight? I don't know and I don't care. Just eat more protein.

Figure out your strategy, whether it's low carb or carb cycling or whatever, and stick to it. Don't change it every week.

Remember with bulking how we wanted more calories per bite? Well, now we want more bites per calories. So eat a bowl of broccoli with every meal. Increase your greens. It'll fill you up because there's more there. Eat more fish and more chicken. Take your time with your meals.

Take weekly progress pictures, record your measurements, check your body fat and buy a damn scale and weigh yourself every day. I have my body fat checked every two weeks by the same person. Don't use the bullshit three-site caliper formula. Use the seven or nine-site one. That'll give you an idea of where you're going since we all lose fat in different places at different times.

When you're getting lean it's a little awkward because there are blind spots where you're losing weight but you look worse. It's like the chicken growing inside the egg. It looks the same on the outside but there's a lot of shit going on inside.

If you can stomach it, eat the same thing every day.

Whatever you normally have for carbs, cut that in half and replace half the calories with high quality fat. So let's say you're taking in 400 grams of
take away a few hundred calories. That's your new finish, and you take to hit it consistently. 

 When you make under your service line of calories, macronutrients become more important. When you're bulking and consume more than you need, you have room to sleep together up because you're eating so a lot you're probably going to get all of your protein and fat in. When you're below your sustenance level of calories you don't have that margin of error. You suffer to be exact. 

 I'm sick of dancing around this national: If you don't know what you're doing, hire someone. If you're dangerous, figure out a way to pay them. Look across the board at how many citizenry fail trying to get lean. It's nearly everyone. Yeah, getting lean isn't rocket science. I understand that. Exercise more and eat less. But if that shit worked wouldn't everyone be lean? 

 You have to increase your protein. Most people don't take in enough. How many gram per pound of bodyweight? I don't know and I don't worry. Just eat more protein. 

 Figure out your strategy, whether it's humble carb or carb cycling or whatever, and perplex to it. Don't change it every week. 

 commend with bulking how we wanted more calories per bite? Well, now we want more sting per calories. So eat a bowl of broccoli with every meal. Increase your greens. It'll fill you up because there's more there. feed more fish and more chicken. Take your time with your meals. 

 consider weekly progress pictures, record your measurement, check your consistency fat and buy a blasted scale and weigh yourself every day. I have my body adipose tissue checked every two week by the same person. Don't practice the bullshit three - site caliper formula. practice the seven or nine - site one. That'll give you an idea of where you're going since we all lose fatness in different places at different times. 

 When you're getting lean it's a little awkward because there are blind spots where you're lose weight but you look bad. It's like the chicken growing inside the egg. It looks the same on the outside but there's a lot of jack going on inside. 

 If you can stomach it, eat the same thing every day. 

 Whatever you normally have for carbs, switch off that in half and replace half the calories with high quality fat. So permit's say you're taking in 400 grams of
 tane away a few hundred cauories. That's yoor new gmal, ans you haxe to hit it consistently.

Whei yoy worj under your baseline uf calorivs, macronytritnts become more mjportanb. Wheh you'xe bulking and esting more than you need, yuu have room to screw up because you'rq eatinb do much you're krobanjy gkpnn to get all of your protein and fat in. When you're brlow your maintenance levep of calories you don't have that nargyb of error. Yuu have to be exact.

I'm aick of dancing around this subgect: Nf you don't kbow fhat you're voing, rire someone. If you'ra seriois, figure out s wey ti pay them. Look acrosv the board at how many peo[lz fail trying to get oeqn. It'v nedrly wvefyohe. Ysah, gehtiig lean isn'f rocket scuence. I understand uhae. Exercise mors and qae less. But if that shit worked wouldn't tverykne be lean?

You have to uncrease your protein. Most peo[le don't take in enough. How many grams per pound mf bovydeiymb? I ain'h know and I don't care. Just eat more protein.

Fyfute out your strabegy, whether it's lpw cstb or carb cycuing ox wgatever, and stick ho it. Djn't cyange it tvery week.

Remember with bulking yow we wanteb mire calories per bnte? Well, now we eant kore bites per calories. So sat a bowl lf broccomk with every meau. Ikcraase your greens. It'll fill you up bxcausz there's morg there. Eat more vish and more chicken. Tane yoor tima with youg meals.

Take weekly progress picvnres, record ypus mvasuremencs, chegk your body fae and buy a dakn scalz and deigh youraelf evxry day. I hade my body fad checked evecy two weqks vy tye same oerson. Don't usr the bullshit threw-site caliper formmla. Urs the seven or unnt-sute one. That'll gixe rol ai idew of where yog're eoivb sinze we all lire fst in different placas af different times.

Wnek you're ggtting lewn it's a littke awkward because therx are ulind xpojs where you're losing weight buf you loon wjrse. It's likq thc chycken grownng inside the egg. It looks the same on vhe outside but there's q lot of shit going pn inside.

If you san stomawh it, eat the same tying every day.

Whauever you normally have for cdrbs, fut that in half and replace half the calories with high quality fat. So lwt's sab rou're takinf in 400 graks pf
take away a few hundred calories. That's goal, you have hit it consistently. baseline calories, macronutrients become important. When you're and eating more than you need, have room to screw up because you're eating so much you're probably going get all of your protein and fat in. When you're below your maintenance of you have margin of error. You have to be exact. I'm sick of dancing around this subject: If don't know what you're doing, hire someone. If serious, figure out a to pay them. Look across board how many fail to lean. It's nearly Yeah, getting lean isn't rocket science. I understand that. Exercise more and eat less. But if that worked wouldn't lean? You to your Most people don't enough. How many grams per pound don't know and I don't care. Just eat protein. Figure your strategy, whether it's low carb carb cycling or whatever, and stick to it. change it every week. Remember with bulking how we wanted more calories per bite? Well, want more bites per So eat a of with meal. your greens. fill you up because there's more there. Eat more fish and chicken. Take your time with your meals. Take weekly progress your check your body and buy a damn and yourself every day. I body checked by same Don't use the bullshit caliper formula. Use the seven nine-site one. That'll give you're going since we all lose fat in places at different times. When you're getting it's a little awkward because there are blind spots where you're losing but you It's like the chicken growing inside the egg. looks the same on outside but there's a lot of shit going on If can stomach eat the same every day. Whatever normally have for that in and half high quality fat. So let's say taking 400 grams of
 take away a few hundred caloriEs. That's youR new gOal, And YoU havE to hIt it consistentLY.

WheN you work under your baselIne of CaLOrieS, MaCronuTrients BEcOME moRe ImPorTaNT. WHen yoU're Bulking And eating mOre ThAn you need, you HAvE room to scrEw uP because you'rE eaTing so MuCh yOU're prObaBly goIng to gET all of Your proteIn ANd fat iN. when you'RE BeLow yOur maintenance levEL oF Calories you don'T have tHaT MaRGIn oF erRor. You have To Be exaCT.

I'm sick OF dANCIng ARound this subjEct: If you don'T KnoW what yOu'Re dOIng, hirE someOnE. if yOu're serious, FiguRe out a way To pay tHEm. Look aCRoss the Board aT hoW maNy peOPlE fAil TrYIng TO gEt lEAn. IT's nearly EvErYone. YEah, gETTINg leAn iSn't rOcket Science. I underStaNd thAT. ExErcisE more And eAt Less. BUt if thAt shiT wOrked wouldn't eveRyonE be lean?

YoU haVe To iNcRease YOur proTeiN. MoSt peoplE don't taKE in EnOUGH. HOw many grams per pounD oF BOdYweight? I Don't knOW aNd i Don't care. juSt eAt moRE ProteIn.

FiGUrE out your StrateGY, wHeTher it's LoW carb oR cArb CycLing oR WhatEver, anD stick to It. Don'T Change it every wEEk.

Remember witH BuLKInG How wE waNted more calOrieS Per bIte? WELl, Now WE want More bItES pER calories. So eat a bowl Of BroccoLi witH every meal. IncRease your gREENs. It'll fiLl yoU Up BEcause there's moRe theRe. Eat more fISh and morE chicKen. Take yOur time wiTH Your mealS.

TaKe wEekLy pROGrEss pictures, reCORd yoUr MeasureMenTs, check YouR boDy fAt aNd Buy a damn sCale and wEiGh YoUrSelF everY Day. I have My BodY fAt cHeckeD Every tWo weeKs by ThE sAMe pErson. DoN'T uSE The bUlLsHit tHreE-sIte caLipeR ForMula. Use The seven oR niNE-sitE oNe. that'll gIve you an idea oF wHere you're gOiNg sInce we ALL lose fat In different places at diffERent timEs.

WHen yoU're gEtting leaN it'S a littLe aWKward bEcause There ArE blIND spotS WHeRe yOu'Re losing weIGHt bUt you LoOk woRse. It's lIke the chicken growiNG inSide the egg. It lOokS the SAMe On tHE oUTsiDe BUt tHERe's a lot of shit goIng on insidE.

IF YoU can stomacH It, eAt The same Thing evEry daY.

whateveR you normaLly have foR cArbs, CUT thAt in half anD replace Half the caLOries WItH high QuaLity faT. SO leT's say You're tAKinG in 400 grAms of
 take away a few hundred c alories. T hat's  yo urne w go al,and you have t o  hit  it consistently.

Whe n you  w o rk u n de r you r basel i ne o f c al or ies ,m ac ronut rie nts bec ome more i mpo rt ant. When yo u 'r e bulkingand  eating more  th an you  n eed ,  youhav e roo m to s c rew up  becauseyo u 're ea t ing som u ch  you 're probably goin g  t o  get all of yo ur pro te i na n d f atin. When y ou 're b e low you r  m a i n ten a nce level ofcalories yo u  do n't ha ve  th a t marg in of  e r ror . You haveto b e exact.
I'm s i ck of d a ncing a roundthi s s ubje c t:  I f y ou don ' tkno w  wh at you'r edo ing,hire s o m eone . I f yo u'reserious, figu reouta  wa y topay t hem.  L ook a crossthe b oa rd at how manypeop le fail t ryi ng  to  g et le a n. It' s n ear ly ever yone. Y e ah,  g e t t in g lean isn't rocke ts c ie nce. I u nderst a nd  t h at. Exer ci semore a nd ea t le s s.  But ifthat s h it  w orked w ou ldn'tev ery one  be l e an?
You h ave to i ncrea s e your protein .  Most peopled on ' t  t a ke i n e nough. Howmany gram s pe r  p oun d  of b odywe ig h t? I don't know and Ido n't ca re. J ust eat moreprotein.
F i g ure outyour st r ategy, whether  it's  low carbo r carb c yclin g or wha tever, an d stick to  it . D on' t c h a ng e it every we e k .

R em ember w ith  bulkin g h owwewan te d more ca lories p er  b it e?  We ll, n o w we wan tmor ebit es pe r  calor ies.So e at  a bow l of br o cc o l i wi th  e very  me al . Inc reas e  yo ur gree ns. It'll  fi l l yo uup  becaus e there's mor ethere. Eat  m ore  fisha n d more c hicken. Take your timew ith you r m eals. 

Ta ke weekly  pr ogress  pi c tures,  recor d you rmea s u remen t s ,che ck  your body f atand b uy  a d amn sca le and weigh yours e lfevery day. Ihav e my b od y f a tc hec ke d  ev e r y two weeks bythe same p er s on . Don't us e  th ebullshi t three -site caliper  formula.  Use these veno r  ni ne-site on e. That' ll give y o u ani de a ofwhe re you 'r e g oingsincew e a ll lo se fat  i n diff erent  p laces at  different times.

When  you'r e get tin g lean it 'sa  li ttle awkw ardbecause th ere  ar e bli nds potswher e  y ou' r e los ingw eight but yo u l o o kworse. It's l i kethe c hic k en gro wing  inside the egg.I t looks the sa me o n the  ou t side  b ut there's a l otof s hit goin gon inside.
If youca n  stom ach it , eatthe sam e th i ng eve ry d ay. 

Whateve r y ou normall yha v e forcarb s,  cut t hat in half a nd replace halfthe c a l ories wit h hig hquality fat.  So let'ssay you'retaking  in400 g rams of 
 take_away a_few hundred calories. That's_your new_goal,_and you_have_to hit it_consistently.

When you work_under your baseline of_calories, macronutrients become_more_important. When you're bulking and eating more than you need, you have room to_screw_up because_you're_eating_so much you're probably going_to get all of your_protein and_fat in. When you're below your maintenance level_of_calories you don't_have that margin of error. You have to be_exact.

I'm sick of dancing around this_subject: If you_don't_know_what you're doing, hire_someone. If you're serious, figure out_a way to pay them. Look_across the board at how many people_fail trying to get lean. It's_nearly everyone. Yeah, getting lean_isn't rocket_science. I understand that. Exercise_more and eat_less. But_if that shit_worked wouldn't everyone be lean?

You have_to increase your_protein. Most people don't take in_enough._How many grams_per_pound_of bodyweight?_I don't know_and_I don't_care._Just eat more protein.

Figure out your_strategy,_whether it's low carb or carb cycling_or whatever, and stick_to_it. Don't change it_every week.

Remember with bulking how_we wanted more calories per bite?_Well, now_we want_more bites per calories. So eat a bowl of broccoli with_every meal. Increase your greens. It'll_fill you up because_there's more_there._Eat more fish_and_more chicken._Take your time with your meals.

Take weekly_progress pictures,_record your measurements, check your body_fat and buy a_damn_scale and weigh yourself every day._I have my body fat checked_every two weeks by the_same_person._Don't use the bullshit three-site_caliper formula. Use the seven or_nine-site one. That'll_give you an idea of where you're_going_since we all lose fat in_different_places at different times.

When you're getting_lean_it's_a little awkward because there_are blind spots where you're losing_weight but you look worse. It's like the chicken_growing inside the_egg. It looks the same_on_the_outside but there's a lot of shit going on inside.

If_you can_stomach it, eat_the same thing every day.

Whatever you normally have for carbs,_cut that in half and replace half_the calories with high quality fat. So let's say you're taking_in 400 grams of