4 Manipulate your macros
One of my favorite quotes is “what gets measured, gets managed.” Carefully planned nutrition is everything when trying to cut, and knowing how to manipulate your macronutrients—protein, carbs, and fat—is essential when building your get-lean plan.
Most people choose to cut carbs in order to get lean, but this is where I differ. I like to keep my carb intake relatively steady year-round to keep my energy high, which allows me to work out harder. To trim some fat from my body, I simply trim some fat from my diet.
Usually, my fat intake is about a half a gram per pound of body weight, which comes out to about 90 grams of fat daily for me. As I get closer to my goal date, or the date on which I want to look my best, I taper this number until it reaches about 40 grams a day.
This simple change gives me just enough of a caloric deficit to burn fat while still leaving me with enough calories from dietary fat to power my essential bodily functions. To compensate for this deficit, I also typically bump my protein up from 1.3-1.5 grams per pound of body weight, which keeps my hunger and cravings at bay and prevents catabolism, or muscle breakdown.