Tips on How to Get Lean and Vascular for Summer
Regardless of what time of year it is, if you have managed to gain some muscle during a bulking phase you are probably ready to uncover that lean muscle and strive for those six-pack abs, but before you do, there are some things you should take into consideration before you begin.
Coming off of a bulking cycle can be a little difficult but it should not be something you do in a short period of time, in order to reduce body fat you will need to reduce your calorie intake.
Below is just a guideline on what has worked for me but everyone since everyone’s metabolism is different you will have to play with certain variables in your diet.
During the winter season, I generally keep my daily calories at around 4000 per day, however, when I begin leaning out for summer, I will reduce those calories down to 2400 calories per day but not all at once.
I will gradually reduce my caloric intake over two months, reducing them slowly every week.
What works for me is a daily calorie reduction of 200 per day every week, so at the end of a two-month period, my daily calories will be down to approximately 2400 calories per day.
Eating frequency
Some say that six meals per day are the best way to go because it keeps your metabolism constantly burning and maintains longer bouts of energy.
I am not an advocate for 6 meals a day, especially when cutting, why? Because I seem to always be hungry.
I much prefer 3 solid meals a day and this is a personal thing, I stay more satisfied throughout the day.
What to eat
For starters you need protein to ensure you keep feeding your muscles, between 1.5 and 2 grams of protein per pound of body weight should be adequate, you should also make sure you are still getting carbs from sources like oatmeal, brown rice, sweet potatoes and green vegetables like spinach, broccoli, and green beans.
I personally like to eat the majority of my carbs in the morning after my workout along with some eggs.
In the afternoon I will have a chicken breast or fish with a piece of broccoli and a cup of brown rice.
My evening meal is mostly rice and chicken or lean beef, once again this is just my personal preference I just try to make sure that my diet is low in fat.
One of the biggest issues I have found is that the leaner I get I become more meticulous about what I am eating,
Most people if they train hard and heavy will experience less energy and strength which is natural because you are losing body mass and eating less.
This is when it's important to consider supplementing your diet, this will provide you with the things your body needs to maintain strength and energy so that your training is still consistent.
During your cutting phase, you will want to make sure you have a surplus of low-calorie protein, you can use whey or soy protein isolate.
L-Carnitine is great during cutting cycles because it turns triglycerides into mitochondria so they can be oxidized to increase energy. Creatine also helps keep your muscle full just make sure you drink plenty of water, ultimately these ingredients can be found in the CrazyBulk cutting stack.
The above is just a guideline for those interested in getting lean for summer, one thing I tell people is just taking it a day at a time, playing with different foods and training methods can be fun, so enjoy the experience as you slowly transform your body into a lean and muscular physique.
Here's a one-day sample meal:
Breakfast
- 3 egg whites 1 whole egg
- A half-cup of oatmeal
- 1 slice of whole-wheat toast with 2 tablespoons of almond butter
- 1 glass of skim milk
Lunch
- Can of white tuna packed in water or 8oz of fresh broiled fish
- 1 piece of Broccoli
- 1 Cup of brown rice
- 1/2 slice of avocado
- 3 whole-wheat crackers with almond butter
Dinner
- 12oz of beef filet or chicken breast
- 1 Cup of brown rice
- 1 cup of sauteed green beans
The above is just something I wanted to share with those who have never experienced a cutting phase. There are tons of other meal suggestions on the Internet.
Just like with my suggestions above, the most important thing is to begin experimenting with different foods and see how your body reacts. Eventually, you will find the right foods that will compliment your training and body type.