33 Cutting Tips 👉 1. Track your macros. 2. Eat at a calorie deficit. 3. Calculate your macros using THE IIFYM BIBLE (link in bio). 4. Track your progress. 5. Consume adequate protein to retain muscle (roughly 1g per pound of bodyweight). 6. Set remaining macros as per personal preference while maintaining a deficit. 7. Consume minimum 25% of your daily carb intake before you train so you can train properly. 8. If you aren't losing weight, eat a little less or 9. Move/ exercise a little more or 10. Incorporate a combination of both.
11.If you're currently losing weight/ getting leaner, you don't need to make any changes. 12. Consume 10-12g fibre for every 1000 calories you consume. 13. Consume 2-4 serves of fruit & veggies per day. 14. Drink between 3-6 litres of water per day. 15. Aim to lose roughly 0.5-1% of total body weight per week. 16. Don't feel like you HAVE to stick to only diet foods or 'clean foods'. 17. Don't fear carbs. 18. Don't fear eating at night. 19. Fasted cardio is NOT necessary. 20. Cardio isn't necessary at all - it is just a tool that can be used to help with sending you into or further into a calorie deficit.
21.Train your main lifts/ muscle groups 2-3 times per week. 22. Train smaller muscle groups 2-4 times per week (in accordance with your schedule & what you can commit to). 23. Priorities your resistance training if you have to do cardio on the same day (in line with number 20). 24. Incorporate varying intensities (multiple rep ranges). 25. Squat/ Bench/ Deadlift 👉 these exercises are very demanding & work large muscle groups & burn lots of calories. 26. Increase total training volume (sets x reps x weight lifted) over time. 27. Use creatine to help with preserving strength. 28. Don't restrict sodium. 29. You don't need to incorporate supersets, dropsets, failure sets etc (focus on number 26 instead). 30. Measure things objectively, not subjectively.
31.Hire a coach (email firstname.lastname@example.org). 32. Aim for minimum 30g protein per meal. 33. Aim to eat every 4-5 hours to maximize muscle protein synthesis & help with retaining muscle mass. Questions? Throw them below & TAG A FRIEND 👇