Gaining is harder than shredding, losing fat is as simple as sticking to a caloric-deficit-diet with proper macro's, upping your activity level a little and doing it for a certain periode of time. You'll see results within no time in contrast to gaining muscle mass, which takes time and immense effort.
Yesterday somebody asked me; 'Do you have a diet for gaining, or do you just eat everything?'...
Ask your father what his diet is, I bet he'll respond with something like: ' uhhhhh I just eat everything' Is your father 240lbs 90% muscle mass? Don't think so, this goes for the biggest part of society.
My point is; eating everything isn't going to help you gain any muscle mass whats however.
THE BIGGEST MISTAKE PEOPLE MAKE WHILE GAINING
Following a program while gaining is even more important than following one while you're shredding. You want to be in a surplus with proper macro's without binging or gaining a lot of fat. You can easily gain muscle walking around with 12% body fat, there is no need to gain more fat.
I choose to shred while I travel, because eating 2600 cals a day (what I eat at the lowest point of my cut) is easy to accomplish . Gaining season starts when I can control my intake from getting up til going to bed. Eating 4200cals (what I eat while Im gaining/bulking/building mass) with 250gr of protein, 500gr of carbs, 120gr of fat is only doable for me when Im in my hometown, where I can prep intake. I might go up as high as 5200 at the end of my bulk. (Im 6ft4, 225lbs, 26yrs old).
My bulking fase takes up to 3 months.... this means I hit my macros for 90 days straight. I take a 3 day average so 12600 cals in 3 days, up to 15600 in 3 days.
Don't binge!! You will get fat, binging is one of the worst things you can do. Fuck a cheatmeal whether your cutting or bulking. Just calculate your cals and macros with a calorie counter app and stick to it. What I mean by that is that you can eat unhealthy products as long as you stick to your numbers. You can compare binging with going to a casino and thinking: Well, I lost $300 I might as well gamble away my house... shit doesn't make sense. Stop while you can and do damage control.
Okay we got the nutrition part down, lets talk workouts...
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