Sal DiStefano

So you're no longer doing five days a week. You're doing four days a week. And you can move to a general split here. So a general split would be like an upper-lower split. Some people like that. Other people like different kinds. I like upper-lower. for something like this. And then what you're doing with diet, here's where it gets real fun, is you move into mini cuts and mini bulks.

So what does that look like? Well, a cut is when you're eating less than you're burning, and a bulk is when you're eating a little more than you're burning. And the idea here, which has been practiced many times by bodybuilders, been done for decades by bodybuilders, but we did this with clients. It's a very effective way to get the body to burn pure body fat and to maintain or build muscle.

So what does that look like? Well, a cut is when you're eating less than you're burning, and a bulk is when you're eating a little more than you're burning. And the idea here, which has been practiced many times by bodybuilders, been done for decades by bodybuilders, but we did this with clients. It's a very effective way to get the body to burn pure body fat and to maintain or build muscle.

So what does that look like? Well, a cut is when you're eating less than you're burning, and a bulk is when you're eating a little more than you're burning. And the idea here, which has been practiced many times by bodybuilders, been done for decades by bodybuilders, but we did this with clients. It's a very effective way to get the body to burn pure body fat and to maintain or build muscle.

It's very hard to build muscle in a pure cut all the time. And you start to see metabolic adaptation go down. In other words, your metabolism starts to slow down. But in this particular phase, as we bump up the exercise volume a little bit, so we add a few more sets, we're training a little bit harder. We're not in the gym five days a week, but now we're in there four days a week.

It's very hard to build muscle in a pure cut all the time. And you start to see metabolic adaptation go down. In other words, your metabolism starts to slow down. But in this particular phase, as we bump up the exercise volume a little bit, so we add a few more sets, we're training a little bit harder. We're not in the gym five days a week, but now we're in there four days a week.

It's very hard to build muscle in a pure cut all the time. And you start to see metabolic adaptation go down. In other words, your metabolism starts to slow down. But in this particular phase, as we bump up the exercise volume a little bit, so we add a few more sets, we're training a little bit harder. We're not in the gym five days a week, but now we're in there four days a week.

Now what we're going to do is we're going to start doing a cut for a couple of weeks and then a bulk for a couple of weeks. This allows you to perm body fat, but then maintain the metabolism that you're trying to boost. Many cut, many bulks tend to result in better results over time than just an impure cut all the way through.

Now what we're going to do is we're going to start doing a cut for a couple of weeks and then a bulk for a couple of weeks. This allows you to perm body fat, but then maintain the metabolism that you're trying to boost. Many cut, many bulks tend to result in better results over time than just an impure cut all the way through.

Now what we're going to do is we're going to start doing a cut for a couple of weeks and then a bulk for a couple of weeks. This allows you to perm body fat, but then maintain the metabolism that you're trying to boost. Many cut, many bulks tend to result in better results over time than just an impure cut all the way through.

Where did you go from to where? Let's give them some numbers. What do you think you were averaging before? And then what were you trying to hit in that first month?

Where did you go from to where? Let's give them some numbers. What do you think you were averaging before? And then what were you trying to hit in that first month?

Where did you go from to where? Let's give them some numbers. What do you think you were averaging before? And then what were you trying to hit in that first month?

Okay. So you more than doubled your protein. Yes. Your calories went up.

Okay. So you more than doubled your protein. Yes. Your calories went up.

Okay. So you more than doubled your protein. Yes. Your calories went up.

It just works better. And by the way, here's something else that's counterintuitive or should I say counter what people tend to do. When you're in your cut, when you're in your calorie cut, you need to reduce the volume of your training, not increase the volume. Everybody does the opposite. They're like, okay, now I'm trying to burn body fat. I'm in a calorie deficit.

It just works better. And by the way, here's something else that's counterintuitive or should I say counter what people tend to do. When you're in your cut, when you're in your calorie cut, you need to reduce the volume of your training, not increase the volume. Everybody does the opposite. They're like, okay, now I'm trying to burn body fat. I'm in a calorie deficit.

It just works better. And by the way, here's something else that's counterintuitive or should I say counter what people tend to do. When you're in your cut, when you're in your calorie cut, you need to reduce the volume of your training, not increase the volume. Everybody does the opposite. They're like, okay, now I'm trying to burn body fat. I'm in a calorie deficit.

Let me bump up the exercises that I'm doing and the reps that I'm doing. No, no, no. You've actually reduced your body's ability to recover because you've cut nutrients out of your diet, right? Proteins, fats, carbs, plus the micronutrients.