Eat clean, natural foods in approximately a 40% carb, 30% protein, and 30% fat proportion. Get at least 1 gram of protein for every pound of lean body weight. Eat a calorie surplus for half the year. Eat a calorie deficit for half the year. Supplement with powders, and shakes, if necessary.

Do heavy, compound lifts every other day. Lift at 60% of 1-rep max for 4 sets of 12 reps, until you can squat 1.5x bodyweight. Then shift to lifting 3x/week, 80%1RM for 3 sets of 8. Ignore cardio, except for HIIT when running a calorie deficit.

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 How To Follow Eating Clean and Lifting Heavy:

Live longer, look better, feel better. Have more sex, have more confidence. Go from a beta to an alpha. Make the relevant sacrifices, and you'll never miss them.
  by member PiousDesperado
member since: 01 Oct 10

More Eating Clean and Lifting Heavy Info

PiousDesperado's top tips

1.STOP eating meat. STOP drinking alcohol. STOP eating packaged foods. Period.
2.Eat clean.
3.Lift heavy.
4.Take rest days.

About / History

I've been running this bulk/cut system for a little over a year.

  Why choose "Eating Clean and Lifting Heavy"?
 A healthy living alternative
 Provides an energy boost
 Improves mood and outlook
 Reduces the risks of diet-related diseases
 A roadmap for a healthier lifestyle

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