Here is my current and favorite running and lifting split to build lean muscle and to shed body fat. More importantly one who tries this must stick to a diet of some sort to see the best results. Here is what I recommend. ⤵️

Option 1. ( Macros to get lean) - Find maintenance calories on an online calorie calculator (tdee calculator) - Then subtract (500-700 calories from that maintenance number to give you your calorie goal for this training to place yourself in a deficit. - Focus on staying @ those calories throughout the whole training. - calories should be broken up @ ( .8 -1.2g of protein per lbs of body weight )(0.4g - 0.7g fat per lbs of body weight)(1-2 grams of carbs per lbs of body weight)

- adjust these macros to what makes your body feel the best. At the very least make sure protein and calories are always accounted for. The other macros (fat and carbs) can fall more into place and become less attention as long as protein and total calories are met for your specific deficit.

Option 2. ( Protein and calories) - Track only daily protein and calories and place emphasis on carbs before or after your workouts. - Aim for ( .8 -1.2g protein per lbs of body weight. ) - Use clean carb sources: fruit, sourdough, oats, potatoes, and rice - protein sources should be all lean cuts, lean ground beef, chicken, and Salomon, whey, greek yogurt) - fats ( avocado, fats occurring in lean beef, fats occurring from fish ) - Utilize the same calorie deficit method above! (Find maintenance calories on an online calorie calculator (tdee calculator) - Then subtract (500-700 calories from that maintenance number to give you your calorie goal for this training to place yourself in a deficit.)