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Nutrition periodization for fat loss

Nutrition periodization for fat loss

But really, what is periodizatino Meal Plans. You see a lot Hypoglycemia and alcohol consumption people Periodizatiln to me that have periiodization dieting multiple times in the past, are already doing a ton of cardio, eat a diet that consists mostly of alcohol and processed foods. For every 0. Expect to be in this phase anywhere from weeks on average. calories out…. Fitness Gimmicks VS.

Nutrition periodization for fat loss -

P, and then seeing how high we can get maintenance calories within what's needed for the client without fat gain. The mistake a lot of people make is trying to reverse way too slowly, and often trying to stay at an unhealthy level of leanness. This leads to months of wasted time that could have been productive training and making progress in the gym.

The reality is, we all have a certain body fat percentage we need to be at to feel good, train hard, and actually allow our body to prioritize building muscle. No amount of reverse dieting can make up for the fact that if you're sitting below this point, you won't build muscle, feel good, or have healthy hormones.

Basically, being a bit more aggressive coming out of a diet to a degree makes sense. Problem is, if you're just reversing you out of a diet extremely slowly, you're still in a deficit for another weeks.

Unless your goal is simply to maintain, the sooner you can get back to productive training, the sooner we can get back to building the physique you want long-term. Spending actual time eating more food and building muscle is the best way to increase your metabolism, and make getting lean easier in the future.

Next time you get lean, you'll have more muscle mass even if you don't lose fat, INCREASE muscle mass decreases your body fat - which will make looking lean easier. Reverse dieting is simply our way of finding how high we can push a clients calories post diet without them gaining excess fat.

Makes it easier for clients who are content with their current bodies to keep their results - they know the most calories they can eat and maintain on. It tells us where we need to set calories to hit a target rate of gain for clients entering a building phase.

So when we start feeding you more and your body senses more energy coming in post-diet, your metabolism will start to speed back up again, because Since you're eating more, you'll have more energy.

will increase. Due to increased energy, you'll also like train harder and thus burn more calories. Many will add back some weight via muscle mass, muscle glycogen, and gut content.

A heavier, more muscular body is one that'll burn more calories, both when moving and at rest. So, what we're doing in the reverse dieting process is trying to match these gradual increases in metabolism with your calorie intake.

Let's dive in to a general outline of the reverse dieting process we use with most clients:. Let's say you started the diet 30 pounds heavier than you are now. but again, your metabolism slows across the diet. This means your new maintenance intake will be lower than your starting maintenance intake was so don't jump back to where your maintenance calories at the start of the diet were.

To make calculating your new maintenance easy, let's say you've been losing one pound per week for the last four weeks. And let's say you've been eating calories per day.

We prefer this large initial jump with clients , because being in a calorie deficit is very taxing both physically and psychologically. It's very stressful, and not something you want to spend unnecessary time doing. So we're going to bump you up close to your new estimate and maintenance as quickly as possible.

Here's what we're looking at with clients to gauge if the reverse diet is working:. Most men will gain about lbs. You're taking in more carbs, and eating more total food.

Glycogen stores are being refilled - basically, your muscles are going to take in more carbohydrates, which are also going to soak up more water.

Plus, you literally just have more food weight gut content in your belly. The thing to realize is, this isn't fat gain. It's glycogen, water, and gut content. Here's how we have our online clients take measurements:. We're looking for these to more or less stay the same, except for the 2" below the navel - this is the measurement that's most reactive to gut content, so it's was normal for this to be up a bit.

This is how we get you to the point where you can maintain you current body composition at a higher calorie intake in the future, but you have to absolutely attack this process. After week one of the reverse diet, we'll gauge how your body reacted to the jump in calories, and adjust accordingly.

Typically, the first two weeks of the reverse, macros will stay the same. After the first week of initial increases, we're looking for measurements and weight to essentially stay stable during week two. Given weight and measurements stayed stable OR biofeedback is still poor, we're going to add another calories depending on the size of the individual , and see how your body does with this.

Through this entire process, we're constantly assessing your weight, body measurements, and biofeedback How's your training performance? is hunger decreasing?

How's your mood? How's your motivation? All things that should be improving as we're feeding you more and more. For some online clients , this process can continue for quite some time.

but most typically, it'll last weeks. Looking at protein quality especially in a building phase , most will start to implement more grains, and other plant-based sources that contain trace protein. We know that below this intake, hormone production is going to be less than optimal, and you're more likely to develop fatty acid deficiencies.

Think of. So if you're below this mark, bumping fat up to. If you're already consuming. As long as you can check these "threshold" boxes for protein and fat, increasing carb will produce the quickest improvements in how you feel as a client. Typically, we'll increase carbs to 1. What we do from there is very much where the individualization aspect of online coaching comes in:.

This seems to be the last place that said client loses fat from their body. after that, said client is content with their current level of leanness, and ready to focus on maintenance.

Conveniently, the last place we seem to lose fat from also seems to be the first place we regain it. for a photoshoot , living below it is not healthy or sustainable. So the reality is, occasionally clients will have to add back a bit of body fat in order to return biofeedback to healthy levels and quit feeling like a zombie.

If a clients' biofeedback weekly measures our clients submit for things like sleep, stress, motivation, mood, training performance, etc. is still poor, they likely need to continue the reverse diet. so how do I actually apply all of these different phases to my own fat loss journey?

Let's say you start Online Coaching with us. Lose that last 22 lbs that's been haunting you for years now since the birth of your most recent child. You don't feel like you can be the mom you want to be, because of the way the extra weight saps your confidence.

You want to be the example of strength and confidence for your kids to model as they grow up and right now you're not living up to that standard. Again, this phase is all about building good habits around food choices, daily movement, building a diet structure specific to you, and recovering from your previous diet.

You've already tracked macros consistently, and have a good understanding of how to do so accurately. Our main focus is teaching you more about selecting filling foods with each meal to control hunger on the diet.

All of this means your Primer Phase is relatively short. This is where your body starts changing rapidly. We know that some "lifestyle flexibility" is important to you, but you're also willing to plan ahead and want to see your body change at a good clip, so we establish ~. We set you up with a 6 1 macro split to allow for a bit more flexibility within your diet, while still pushing for relatively fast results.

After 10 weeks, you're right on track with 13 lbs lost but biofeedback has been rapidly declining the last few weeks. The next two weeks, your calories are set at your new estimated maintenance.

By the time the diet break is over, you feel physically and mentally rejuvenated. Same macro split and rate of loss targets as before. Over the next 8 weeks, you lose that final 10 lbs, and have officially achieved your fat loss goal.

You feel lean, toned, and more confident than ever. By the end of 7 weeks, we've established the upper end of what you need to eat to maintain your current body composition.

As maintaining a lean physique has always been your biggest struggle, being coached through this phase is especially important. You spend the next 4 weeks "practicing maintenance" , and ensuring the you have all the necessary habits and lifestyle factors in place to maintain these results long-term.

From there, you graduate from coaching and go on to successfully maintain your results for life without us. And that is how you can use our phasic dieting method for more effective, healthier, and more sustainable fat loss. Following this protocol, you'll have not only lost all of the body fat you initially set out to drop, but also maintained or even built lean muscle tissue and healthier hormones in the process.

This is very similar to the path that many of our online clients follow, and we've seen it work time and again for some jaw-dropping physique transformations.

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The Best Science-Based Cardio Routines For Fat Loss And Performance Project type. LEAST MODE: The Missing Ingredient Slowing Your Results? The Best Muscle Building Workout Plan Maker Faster Gains Project type. The bottom line is increased kilocalorie consumption is necessary to build muscle.

Why is protein intake important for building muscle and developing strength? When an individual is resistance training particularly heavy resistance training , there is an increase in the rates of both protein synthesis and in the breakdown of protein in muscle for at least 24 hours after a workout.

Additional protein may be needed to, 1 help repair exercise-induced damage to muscle fibers, 2 promote training-induced adaptations in muscle fibers, and 3 assist with the replenishment of depleted energy stores Gibala, How much protein is needed to build muscle?

Optimal protein and amino acid ingestion is regarded as crucial for strength and hypertrophy. Individuals who consistently engage in moderate to high levels of exercise should consider a protein intake that exceeds the U. Dietary Reference Intake DRI of 0. However, in a recent review, Tipton and Wolfe state that there is confusion in the research as to what optimal protein intake is because the level of optimal protein intake in athletes is very different for varying activities and individual goals.

For example, a strength athlete requires sufficient protein to maintain and gain muscle mass, while an endurance athlete is more concerned with simply maintaining muscle mass while improving performance. This requires the adjustment of protein recommendations to specific levels that have not yet been adequately researched.

According to a most recent position stand on nutrition and athletic performance, experienced male bodybuilders and strength athletes may consume 1. Data on female strength athletes is not available, but there is no evidence to suggest that this level will not sufficiently meet the dietary requirements of female athletes as well.

Current research on protein intake for building muscle indicates that higher levels of protein may drive muscle metabolism toward hypertrophy, and so the suggestion for muscle-building is to maintain a high protein intake within the current guidelines Lambert et.

al, A protein intake of 1. Why is carbohydrate intake important for building muscle? Varying exercise intensity is a key strategy to optimally building muscle. The current theory on the effectiveness of periodization programs is that very intense workouts will stress different muscle fibers than less intense workouts.

This means that during an intense workout, certain muscle fibers will be activated while other fibers rest. Stored carbohydrate glycogen is the predominant fuel source for moderate to high intensity activities.

High intensity exercise takes a particular toll on glycogen stores because the availability of fat for fuel becomes limited at higher exercise intensities.

When muscle glycogen stores are diminished, fatigue is eminent. The replenishment of depleted muscle glycogen stores is of utmost importance to athletes and other very active people. When building muscle, especially through a periodization program, this is an important consideration because inadequate glycogen stores will decrease the exercisers ability to maintain appropriate exercise intensities.

Resistance exercise may be particularly affected by decreased glycogen stores. How much carbohydrate should be consumed to build muscle? This recommendation targets endurance exercise, but translates to prolonged, high intensity resistance workouts as well.

The problem with this practice is a long-term high-carbohydrate diet may elevate serum triglyceride and interfere with muscle building by decreasing fat and protein intake. Coyle proposes that a carbohydrate periodization approach bests resolves the long-term consequences of a diet too high in carbohydrates, yet meets the demands of the serious exerciser.

The idea is that not every day of training requires a high intake of carbohydrate since not all days of exercise are intense or prolonged. Coyle writes, “Unfortunately, there has been little investigation of how best to vary carbohydrate intake on a day-to-day basis to match the typical alteration of hard, easy, and moderate days of training performed during a week by well-coached competitive athletes.

Serious exercise enthusiasts often perform 'hard' training sessions per week. This nutrient periodization technique optimally accommodates macronutrient needs to the intensity fluctuations of periodized exercise programs.

A carbohydrate periodization plan for building muscle and increasing muscular strength? Consider the following application from the research. Further, after the carbohydrate stores have been replenished, high carbohydrate intake is no longer necessary focus and the exercisers can focus on the other macronutrients.

Is fat intake important for building muscle? Fat is an essential nutrient in the human diet. In addition to providing energy, it is responsible for the transport of vitamins A, D, and E. Fat is also contained in every cell in the human body as a component of the cell membrane. If fat intake is too low, blood lipid profiles are affected, and various negative health and performance consequences may occur Dreon et al.

This makes the macronutrient a prime choice of foodstuff for recreational athletes building muscle. Healthful fat is an essential macronutrient for individuals attempting to maintain the high kilocalorie dietary needs of vigorous exercise for building muscle.

Some of the most exciting research on fat intake has examined its suspected contribution to minimizing the effects of overtraining. Overtraining is a major concern in exercise, as it severely diminishes the success of a fitness program.

The use of Omega 3 Polyunsaturated Fatty Acids has been recently advocated as being a possibly effective way of reducing overtraining symptoms Venkatraman and Pendergast, How much fat is needed to build muscle increase muscular strength?

This should be divided fairly evenly among saturated, polyunsaturated, and monounsaturated fatty acids. With the nutrient periodization approach to training, the suggestion is to allow fat intake to fill in the kilocalories after protein and carbohydrate levels have been established.

When nutrient periodizing, carbohydrate levels after intense workouts will be high, so fat intake will be correspondingly low. When carbohydrate intake is low prior to moderate or low intensity workouts , fat intake will be much higher, compensating for the low-fat intake days.

In effect, this technique will moderate fat intake while allowing optimal fluctuations of carbohydrate. Putting it together: A sample nutrient periodization approach to undulating periodization Figure 1 depicts a sample nutrient periodization program for a kg pound individual seeking to optimize muscle mass, while following the undulating periodization program initially shown in Figure 1.

The longer you gain weight, the more likely the weight you gain is more fat compared to muscle. Just like the faster you gain weight, the longer you do it, the same thing happens. So we must take a break from gaining weight at some point. Just like when you are losing weight and it gets tougher the further away you get from where your body is comfortable the same thing happens when you are gaining weight.

Rather than your hunger and cravings increasing, they disappear, making weight gain much tougher. Once you complete this weight gain phase it is time to take a maintenance phase.

Also, think of this as the phase that holds everything together. Everyone can gain or lose weight, but they usually use short term approaches and once they lose a bunch of weight they just go straight back to what they were doing before and it comes back. Or you never allow yourself time to get rid of all the diet fatigue we discussed earlier.

So you end up in this never-ending cycle of not really making any progress, spinning your wheels essentially. Lose weight, gain it back, lose weight, gain it back, so on and so forth.

But by adding these maintenance phases in, you will no longer be on the constant yo-yo dieting cycle. The goal of this phase is to get your body used to this new bodyweight AND recover from the diet fatigue you accumulated in the weight loss phase.

Once you are fully recovered from the weight loss phase, then you can begin another weight loss phase if you still need to lose more weight. With online clients we have them stay in a maintenance phase for about weeks in between weight loss and weight gain phases.

How do you know if you are ready for another fat loss phase? Click HERE now to apply for online coaching with me. Subscribe now to keep reading and get access to the full archive. Type your email…. Continue reading. Home About Me Work With Me Client Results Podcast Blogs FREE Stuff Menu.

Contact Me. Nutritional Periodization for Sustainable Fat Loss and Muscle Gain. If you love it then share it. BUT This is a concept that needs to be adopted by the general population as well. The goal of this nutrition phase is to make sure you are: At maintenance level calories.

The reason we do this is to make sure there is food to either add or take away when we start the process. If you are trying to lose body fat and are already eating very low calories then there is nowhere to go.

Not training too much. So for most this phase is days of lifting with minimal cardio Again the goal here is to do less so eventually you can add more in down the line.

Where to go from here? Its time to decide if you want to: A. gain build muscle or B. lose weight lost body fat, lean out, get shredded. Why only weeks and not longer?

In order to make sure you are progressing online clients will track their: Hunger Sleep Steps Training performance Recovery Weekly measurements Weight at least 3 weigh-ins per week. Weight Gain lean muscle Based on the recommendations you decided you wanted to gain weight.

Losa the last articleI made my case periodizatkon nutrition losss. In Hypoglycemia and alcohol consumption article, Nutrition periodization for fat loss want to get into the details a bit more. Nutrition periodization means that diet phases are not random, they are strategic and purposeful. Periodized nutrition is absolutely necessary in order to maximize the chances of achieving any long-term fitness goal. It sounds like something only advanced athletes or bodybuilders would do. Nutrition periodization for fat loss

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