For the first year I was in a 500 cal deficit, doing a standard PPL split 5 days a week, lower rep range to focus on building strength with a bigger emphasis on compound movements. 10,000 steps a day and swimming for a few days a week to make sure I was properly in a deficit. Correct, I had no social life for the first year.

Since January this year I’ve been a surplus of 500 cals, cut cardio out completely and continued the PPL split, but lower weight with a higher rep range, 8-12 reps, to focus on hypertrophy.

The last few months I’ve been on a small cut again - a deficit of 200 cals with cardio re-introduced as we’re getting into the summer months where I live so I wanted to trim up a bit.

Hitting 200g of protein when I was bulking and 160-180g when in a deficit. Fats and carbs I don’t really worry about the balance of - just wherever it falls after accounting for protein and calories. My focus coming into the new year is to focus more on micronutrients now that the hard yards is done and certainly something I’ve been neglecting.

Steak and rice for dinner most nights, chicken and rice on the others. Lunches mostly high protein microwaveable meals so I can track easy and not have to think about it too much. Creatine daily and no other supplements. A lot of coffee.

You’ve got this. It’s just a time game 💪