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  • Well, ish- you could do a classic 12/4 program of a slight calorie surplus to build ~1kg of muscle per month for three months and then a month of deficit to cut, before going back to build again.

    Of course, this program suggests that you’ve cut down to a very low body fat level as a starting position, but during that initial hard cut (I was losing a kilo per week, like clockwork) I was also gaining strength. That was with a deficit of 1,000 calories per day.

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