It's hard to say what works best for who when it comes to diet. I'm far from a nutrition expert or bodybuilding coach, I only know what works for me. I've learned what works best for me is gradually decreasing calories below maintenance slowly, in stages. It always takes me 10-11 weeks to get sub 6% body fat. I cut out sugar completely except right after a heavy lifting session and take in all my calories in complex or fibrous carbs, protein and healthy fats. The macros aren't as important to me as the amount of calories I am below maintenance. You need to figure out about where your at in terms of calories where you can simply maintain your weight. Then I just subtract 200 per day for the first couple weeks. Then three hundred per day for the middle, then I usually up the calories as I'll add in more cardio towards middle end. Then the final like 2 or three weeks I may drop another 200 to dial in and maybe add in h.i.t cardio. But it really all depends on how many calories your body needs to maintain its weight, and subtracting from there. I also lift heavy right till the last two weeks. It's worked for me, it keeps me a little more mass then going light weight high rep. I always found your body gets used to being in a calorie deficit, your body being smart will make up for this by lowering its metabolism so you have a new maintenance level. Therefore I always thought for me, to gradually lower cals through precontest diet. If your body gets used to it, lower cals. Or add in more cals and do more cardio. I always felt it's the hardest to get rid of that last like 2% body fat because your metabolism slows down so much from people dieting too hard to the point there body is used to eating a low amount of calories. This is when I throw in caffeine and ephedrine hcl for an energy boost. I think that going as low in cals on the last day of the diet you posted is too low, even for a day. It's all trial and error man. Like I said, this is just what works for me, someone else may think this sounds retarded, but I was 204 lbs and fucking shredded in my last show at 6" tall no juice. Trial and error and taking all the advice from these smart fellows on this site like the guy above me mr Montana. Take all the advice you can, and try it out for yourself n see what works. If it doesn't work, tweak it and try something else. Nothing is written in stone.
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