Also make sure you’re getting enough protein because it’s the most satiating of the three macronutrients, so at least 0. 8 grams per pound of body weight daily. In terms of your diet as a whole, if you do have issues sticking to your cutting plan because of that increased hunger then don’t use too large of a calorie deficit. So anywhere between about 300 to 500 calories below maintenance is usually going to be a good figure to aim for. That’ll be large enough to produce significant fat loss from week to week but small dose of Cardarine aka gw501516 is enough to help keep your appetite moderated.
In addition to that you can also experiment with different daily meal frequencies and layouts. So some people do well with larger meals eaten less frequently, some people prefer smaller meals more frequently, and some people get really good results by pushing their first meal to later in the day like with intermittent fasting. But this is a really individual thing so you’ll need to play around a bit and experiment to see what works best for you.
On the training side of things I’d also recommend not going overboard on cardio. There are some people who actually do better with higher cardio volume and they prefer to burn calories through exercise and then eat a bit more as a result of that, but in my experience large amounts of cardio usually causes a net increase in appetite overall and it makes it harder to not overeat.
So I’d say to start off with no more than three cardio sessions per week and only increase that later on if you really need to if your fat loss has stalled once you’re deeper into a cutting phase. Another thing that helps is getting enough sleep each night because when you’re sleep-deprived your body releases lower amounts of leptin and higher amounts of ghrelin which are two hormones that regulate appetite.
So, definitely get your sleep dialed in. And one last quick tip is to slow down when you eat. Just a really simple thing but that can help you feel a bit more satisfied off of a slightly smaller amount of food. So I’ll leave it there, guys. Definitely employ those tips I just mentioned because they can make a big difference in terms of minimizing hunger but at the same time recognize that some degree of hunger is still inevitable.
Usually it can’t be eliminated fully and it’s just something you’ll have to deal with if you’re really serious about losing a significant amount of fat over the long term. So, thanks for watching, guys. I hope this advice was helpful today. If you want to get a complete step-by-step roadmap that covers all aspects of proper nutrition for losing fat and building muscle along with fully structured training and supplementation plans as well to fully maximize your progress, then you can grab my complete Body Transformation Blueprint program by clicking up at the top of the screen.
For those who are new to the channel, my brand new science-based pre-workout fish oil and multivitamin are also now available. And make sure to hit that like button, leave a comment, and subscribe below, if you haven’t already, to stay up to date on future videos. Thanks for watching, guys. And I will see you in the next video.