Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body

by Michael Matthews

Therefore, my recommendation is an aggressive but not reckless calorie deficit of about 25 percent when cutting. In other words, when you’re cutting I recommend that you eat about 75 percent of your average TDEE. For most men, this comes out to 10 to 12 calories per pound of body weight per day.

Forty percent of your calories should come from protein. Forty percent of your calories should come from carbohydrate. Twenty percent of your calories should come from dietary fat.

if you look at your diet now, you’ll probably find that you’re already eating a lot of the same foods regularly. Most people tend to rotate through a number of staple meals for breakfast, lunch, dinner, and snacks. Creating a meal plan simply organizes this habit around a goal.

In other words, cheating consists of eating a lot more calories or a lot less nutritious food than you normally would eat.

Giving up on our long-term goals for immediate gratification, my friends, is procrastination.

you’ll probably find that your cuts last 10 to 14 weeks and your lean bulks 12 to 16 weeks.

Hard choices, easy life. Easy choices, hard life. —JERZY GREGOREK

Any airplane is off track much of the time but just keeps coming back to the flight plan. —STEPHEN R. COVEY

To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment. —RALPH WALDO EMERSON

Even if you fail at your ambitious thing, it’s very hard to fail completely. That’s the thing people don’t get. —LARRY PAGE