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I wanted to do a transformation video this year for my NPC Physique competition in Salt Lake City, UT.

I trained hard and ate 5,000 cals a day to gain to almost 230#. I wanted to lean up to 200# at 6% body fat. Starting March 1 at 228# and 18% body fat I continued my weight training 5-6 times a week (here’s my program: www.zacgriffith.com/lift) and I aimed for 5-10 hours of cardio a week to burn excess body fat. I restricted calories to 3,200 daily and macros were about 300 g carbs/ 400 g protein/ 40 g fat.

Cardio increased during the last month of the cut because I wasn’t getting lean enough.

Danny Fast @getfastnutrition dialed me in the last month with the diet, cardio and final week with water/caloric manipulation.

I feel extremely satisfied how it all played out and felt like I did as well as I could have. I love this stuff!