Get keen boys and girls! Because Midnight Mafia & Shadows of Wonderland will rock your world in 2 months’ time with the juiciest line-up. In this blog, we will help you to cut down that excess fat that you copped from months of bulking and intense training with our 3 tips. Just a reminder that we are not doctors, however, these recommendations are very common in the elite world of IFBB bodybuilding. So, let’s get shripped!
Eat in a caloric deficit.
Our body follows the law of thermodynamics, which is calories in calories out. We burn the calories from the number of activities we perform on a daily basis, if the number of calories we consume exceeds the amount that we burn in a day, those excess calories will be converted into fat, regardless if those calories are from fresh food or fast food. However, we recommend you to consume fresh and healthy foods to get the most of those vitamins and nutrients.
To discover the number of calories that you burn each day, you apply the Harris-Benedict formula. After you have calculated it, deduct the result by 500-600 calories and wallah this is your cutting calories.
Also, to know how much calories you are eating, get yourself a Myfitnesspal app on Google Play on Android devices or the app store on Apple devices.
Get that protein in
After a long day of training, having a sufficient amount of protein is essential as it is the major component to recover and grow the muscles, meaning faster metabolism to burn more fat. In our body, a protein is a unique type of molecule that contains substances known as amino acids. Amino acids are the “building blocks” of proteins, without the essential amino acids, the body can’t produce protein molecules.
How much protein do we need? Well according to a research conducted in McMaster University, a protein intake of 1.3 – 1.8 g/kg of body weight (0.6 – 0.8 g/lbs body weight) is sufficient for stimulating maximal protein synthesis.
LISS cardio
“Ahh can’t be f*cked”, we know we know, at the end of the day, we just have to put in the work to maximise results, especially when MM/shadows is right around the corner. According to IFBB pro/kinesiology expert Greg Doucette, a strongman who does 440kg deadlift for 10 reps would only burn 10 calories. Surprised? Yeah, we are pretty much on the same boat as you.
Massive Joes highlights that LISS is the better form of cardio to burn fat and allow the muscle to recover after those intense weight sessions, whereas doing 3-4 HIIT sessions per week are immensely taxing and can hinder the recovery of your muscle. In order to see results, we would recommend doing LISS cardio at least 3-4 times a week for 20-30 minutes per session. Examples of LISS cardio are inclined treadmill and the Stairmaster.
Lastly, stay consistent and disciplined in your diet and program. Cheating on your diet and training will only hinder your progress. Hope these 3 tips will help you get shredded so you can attract the ravebae of your dreams and get other people mirin you from afar.