there is no cookie cutter approach .. thats where most fail.. is there a BASE diet . sure.. most times 40/40/20 works well for almost anyone as a base..
but from there you have to cycle your diet just like your gear.. except diet you make more frequent changes... anyway its a lot to just throw out there..
you have to experiment and learn how your body reacts.. but almost anyone can acheive 10% bf by simply eating 6 meals a day . split evenly .
eat single ingredient foods,, meaning , if its a carb its made from one ingredient , rolled oats, rice , potato .. whatever.. read the label if it has more then 1 ingredient , you dont eat it... LUNCH meat is not a good protein,,, cut the bread , cut the fruit, cut the milk products if you want to get ripped.. once you get to 10 % then you will need to carb cycle, fat cycle, timed refeeds, timed high fat cheats,,, all part of increasing the metabolism to be able to eat enough to blow up the muscle but without storing fat..
anyway most guys just need a solid base diet of 41 meals a week, then meal 42 , eat whatever the fuck you want ... that works for pretty much anyone not stepping on stage .. do that strict for 8 weeks straight and see how you look ... if you dropping too fast you add macros evenly to each meal,,, if you aren't weighing every meal then you already lost .... even high carb reffeds i weigh.. you every try and cram down 800 grams of carbs in a 4 hour window . i assure you its not pretty lol
