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Fat Loss

The basics of fat loss are simple. You have to maintain a calorie deficit, get enough protein and lift weights to maintain muscle. But understanding how to apply those basics is the more complicated part.


In this section, we've compiled videos, articles and other resources for you to learn how to set and adjust your nutrition for fat loss.


How to Track Fat Loss Progress

By Radu Antoniu | February 3, 2016 | 8 Comments

  When someone asks me if their macros are set correctly, their numbers usually look like this: Protein: 158g Fat: 64g Carbs: 217g They are set right to the gram. Obviously they used a calorie formula like Katch McArdle and they want to follow it the best they can for maximum results. This mindset is admirable. However,…

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How to Maintain Low Body Fat while Bulking

By Radu Antoniu | January 26, 2016 | 13 Comments

I’ve been lean bulking for the last 4 months, steadily gaining weight. Today I realized I’m starting to lose pretty much all ab definition so it’s time to get lean again. The philosophy of gaining muscle without getting fat is very simple. You need to alternate your lean bulks and cuts in the range of…

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How to Track Macros without being Obsessive

By Radu Antoniu | November 20, 2015 | 42 Comments

I talked about this before but I think it’s worth repeating. The way you make tracking macros easy and enjoyable is by having a diet structure. A plan you eat by every day. I have two diet structures, one for cutting and one for bulking. They are very similar: The main reason people get burned…

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Too Slim to Diet, Too Fat to Bulk

By Radu Antoniu | October 29, 2015 | 9 Comments

My philosophy for building a great physique is that you should first lean down to around 9-10% body fat then gain size slowly until you hit 14-15% body fat. You cycle your cuts and bulks in this body fat range until you reach the level of muscle development you’re happy with. This way you never…

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Your Real Protein Needs – with Eric Helms and Greg O'Gallagher

By Radu Antoniu | October 20, 2015 | 14 Comments

At the end of the interview we did on muscle growth, Eric mentioned that he sometimes has his clients reduce their protein intake. Greg has also reduced his protein intake lately so he was curious to learn Eric’s opinion on what the optimum protein intake is. Their discussion was so useful, I had to post it as a…

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Carb Cycling for Fat Loss – Better or Wasted Effort ?

By Radu Antoniu | September 4, 2015 | 60 Comments

So I got a question a few weeks ago about carb cycling for fat loss and I decided to address this subject now. My short answer is this: I believe carb cycling is unnecessary. It doesn’t lead to better fat loss or improved training performance while cutting. I think you’d do much better if you eat…

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