In the world of fitness, there are only three words that describes everyone’s goals, whether it’s one, two or a combination of all three: Cutting, Bulking and Maintaining. Cutting is the act of stripping away unnecessary body fat. Bulking is the act of increasing size and muscle mass. And last but not least, maintaining, as the name suggests, is the path of maintaining your hard earned results once you have achieved them. In a previous article I did, I gave a general idea of what was need to be done to achieve your fitness goals but didn’t break it down for you. So today, let’s talk about the specifics on how to get the perfect summer body in time for Summer 2018 for your beach parties and your trips abroad, so you can turn heads stateside and worldwide.
Whatever your focus is, it’s important first to get the proper nutrition down. As I mentioned before, and I can’t stress enough, when it comes to nutrition, how much you eat is more important than what you eat. Remember the formula, calories consumed – calories burned = weight loss/gain. I will use me as an example for better illustration. I am currently on a cut. Before I started hitting the gym, I was 290 lbs and had a 23.4 body fat percentage. I also want to remind of the other formulas I used to help me get started: 1) The formula to calculate my LBM (lean body mass) which is (1 – body fat percentage in decimals) * body weight.
So for me, that would be ( 1- 0.234) * 290, which would make my LBM 222 lbs. 2) I then used Katch McArdle’s formula to calculate my BMR (basal metabolic rate) as follows: BMR = 370 + (21.6 * LBM). Before we go any further, remember to convert your LBM into kilograms to use this formula. My LBM in kilograms would be 100, so my formula is 370 + (21.6 * 100) = 2530 calories. And lastly, 3)
We calculate our bodies TDEE (total daily energy expenditure) by multiplying our BMR by 1.2, 1.35 or 1.5 based on your activity level. 1.2 for 1 to 3 hours of exercise per week, 1.35 for 4 to 6 hours of exercise per week, and lastly 1.5 for 6+ hours of exercise per week. Right now, my week consists of 5 days a week of gym work for up to an hour and 30 minutes of Insanity Max ( right now, you’re probably thinking I’m “insane”). My TDEE would be 2530 * 1.5 = 3795 calories.Once you figure out how much calories your body burns on a daily basis, reaching your ideal body becomes much simpler. When you are cutting, you should eat about 20% less of your TDEE, and when you’re bulking, 10% more of your TDEE.
I’ve read and hear a lot of people talk about trying to build muscle and burn fat simultaneously. Whether there’s a way to do both at the same time or not without the use of drugs, I’m not sure. However, the mere fact of doing two things at once can definitely impede your focus. My grandpa used to tell me as a kid “Take your time friend of mine, or else this thing won’t last”. He would always say that to me when I would wolf down my food like I hadn’t eaten in days. In my opinion, it’s best to focus on one thing at a time, otherwise, you won’t last long on your journey and will want to give up. You should focus on cutting first to get your body fat percentage to around 10 – 12% if you are a man, and 14 – 15% if you’re a woman.
Get The Perfect Summer Body
As I said earlier, when cutting, eating 20% less of your TDEE is optimal for steady weight loss. When we eat less than our body burns, our bodies then turn to our fat stores burn off the remaining energy. It’s also important to get the proper amount of macronutrients to maximize results. With these tactics, if done correctly, you can lose up to 2 lbs per week.
Now for your macros: 1) if you are less than 25% body fat, you should aim to eat 1 gram of protein and carbs per body weight, and 0.2 grams of fat per body weight, 2) If you are over 25% body fat, eat around 0.8 grams of protein per body weight, 0.6 grams of carbs per body weight, 0.3 of fat per body weight, and lastly 3) If you’re over 30% body fat, use the formulas above to get your TDEE, then get 40% of it in protein, 30% in carbs, and 30% in fat.
Protein and carbs have 4 calories per gram, and fat has 9 calories per gram. So it would look this, (TDEE *.04) / 4 for protein, (TDEE * .03) / 4 for carbs, and (TDEE * 03) / 9 for fat. Since I started out at 290 with 23.4% body fat, my macros intake would be as followed: Protein = 290 grams, Carbs = 290 grams, Fat = 58 grams.
Now, once you’ve reached the proper body fat percentage, if you choose to, you can now try your hand at bulking. Here, you will be eating about 10% more of your TDEE. Your macro breakdown would be as followed: 1) 1 gram of protein per body weight, 2) 2 grams of carbs per body weight, and 3) 0.4 grams of fat per body weight. When you go on a bulk, your body fat will increase. It’s recommended to bulk until you reach about 15% body fat for men and about 20% for women. Once you’ve reached that, go back on a cut so you can get back to a lower body fat percentage while keeping your gains from the bulk. After that, rinse, recycle and repeat as much as you want until you’re satisfied.
Once you are happy with what you see in the mirror, you can now do maintenance on your self to preserve your figure. For maintenance, you will be eating at or around your TDEE, and your macro breakdown would be like this: 1) 1 gram of protein per body weight, 2) 1.6 grams of carbs per body weight, and 3) 0.35 grams of fat per body weight.
I know I just threw a lot of math at you, so to make things simpler, you can go here to calculate your TDEE and how much macros you should be eating. Remember to add a good cardio and weightlifting regiment for quicker results. I want to also let you know that it’s important to always keep track of your numbers. As you progress on this journey, you’re going to need to adjust your numbers to keep everything running smoothly. Also, taking pictures is a great way to track your progress. They show you if and when you need to make changes. There will be bumps on the road, but just remember, it’s a marathon, not a sprint.