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The Iron Grail – losing fat, gaining muscle, doing it quickly – is here. It’s not a gimmick, it’s not easy, but it will work for everyone. (Via)

The program:

Cut calories by 40%.

Eat more protein.

Lift weights and do High Intensity Training like wind sprints.

There ya go. At the end of four weeks, subjects following this protocol gained an average two pounds of muscle and lost an average ten pounds of fat.

The hardest part for most people will be the drastic cut in total calories (most of which will come from carbs and a little less so from fat). Calorie restriction is notoriously hard to adhere to over the long term. But fortunately there’s a way to achieve the benefits of calorie restriction without cutting calories. Intermittent fasting – eating the same amount of daily calories during a shorter window of time – can readily substitute for the 40% calorie reduction in the study program above. Mangan explains it well.

You want to look like an Iron Pill-chugging Shredded Shitlord, esq., whose strength of body advertises his strength of mind? Now you know what to do. No more excuses.

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