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Muscle Gain Periodization - Nutrition for Muscle Gain - Lecture 5Nutritional periodization -
Training hard using more fuel and creating a calorie deficit taking in less fuel are both stressors that are literally working in opposite directions, in order to create the result we want.
So before we start a diet or a fat loss phase, we need to make sure of a few things:. Once we can either a. check off the list, as these things are good to go, or b. start helping you to recover on whatever was not sound here; we can begin the next phase — The Fat Loss Diet.
The most important thing we need to determine here is the timeline of the diet, because that determines our speed of fat loss per week and also whether or not we need to hit the next phase which is optional.
You just need to stay consistent for your short sprint and get to the finish line. So what is this optional phase? For some people we can spend a weekend here and get the benefits.
Others need to spend a week or more to recovery and rehabilitate. When we bring calories up to maintenance we are allowing some hormonal processes to recovery that will allow us to get the metabolism going again and avoid any negative hormonal implications that arise from dieting testosterone declining, chronic cortisol elevation, thyroid dysfunction, etc.
You can plug these in every 4, 8, 12, or 16 weeks. They can be 5, 7, 10 or 14 days long and the best way to determine how long you need them for is to track your biofeedback or have a coach program them for you. Every 4 weeks, just have a day refeed.
Every 8 weeks, just have a day refeed. Every weeks, just have a day refeed. It can be frustrating, but after we get to your goal weight we want to actually stay there — maintaining your new weight and body fat level — for a minimum of weeks but often times weeks.
During this time we may be able to bring up calories just a pinch, but sometimes we actually will leave them in the deficit that got you to your goal, while adding in refeed days per week for sanity and performance. Because reverse dieting is just not easy!
But the psychological and emotional process of reverse dieting can be tough and in order to be SLOW with this process, you have to be one disciplined mofo — because you want to eat, period. But this post diet phase is where we slowly bring calories up to maintenance once again.
This is creating your new set point or homeostasis, once again. We need to once again make sure we can actually maintain this and if we want to sustain our new result, this is absolutely mandatory because without this we either a. gain weight back or b.
stay in a chronically low caloric state which leads to hormonal dysfunction down the road. And as you can see… the phases after the actual diet are just, as if not more, important than the actual diet itself.
I expected to drop lbs. So I had to attack a new journey, building muscle mass. This article will not go in depth on what this takes, but you can check out the Part 1 and Part 2 guide to building muscle both free articles and get a good summary of what you need to do. What I will give you here, before signing off, are 2 ideas that you need to consider and possibly implement when going into your journey from day 1.
When approaching fat loss, consider the longer more sustainable approach IF you do not have a seriously solid base of muscle on your body already. This and eating adequate protein are the 2 best ways to make sure you maintain as much muscle as possible during your diet phase.
And because I believe in this strategy SO much, I actually created an infographic for my instagram followers as well. Cody McBroom is owner and head coach of Boom Boom Performance. He coaches people in person and online, now internationally.
His passion is helping individuals changing their lives through body composition transformation, as well as creating content across all platforms to help individuals and other coaches learn more about training and nutrition. CLICK HERE TO APPLY FOR COACHING WITH CODY. Stubborn Body Fat — AKA Our Biggest Enemy.
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In other words… You need to plan out when the diet begins, how long the diet lasts, how hard you will be dieting Aggressive deficit? PRE-DIET PHASE BODY PREP This is something not enough people think about and not enough coaches implement. We NEED to manage prior stress before creating new stress.
The Mini Cut This is where we spend weeks cutting, aggressively. In this case, we cut hard and get the job done as fast as possible so we can bring you back up to maintenance calories as soon as possible.
The Fast Track This is where we spend a minimum of weeks, but more likely weeks, dieting for fat loss. We do create a physically noticeable deficit, we do push your body a bit harder, and we really do get after it, but it is not as harsh or aggressive as the mini cut because you have more weight to lose overall than that individual and because we more time to work with.
This is the most common and in my opinion the best route to take. Our goal for fat loss is about lbs per week for most individuals and this comes when you have 20lbs. or less to lose. Slow and Sustainable This is for our clients who have more than 20lbs.
See here we will be anywhere between 0. Slow, steady, and sustainable. This one will need the next, optional, phase in many cases. This is when we put nail in the coffin, in a way. MUSCLE BUILDING PHASE OPTIONAL This is the phase where we change our goals, a bit.
Everything You Need to Finally Hit Your Goals:. GET STARTED TODAY FOR FREE. Loved it? Send it to a friend. Written by Cody McBroom. Apply to be coached by Cody.
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About Cathleen Kronemer. Cathleen Kronemer is an NFPT CEC writer and a member of the NFPT Certification Council Board. Cathleen is an AFAA-Certified Group Exercise Instructor, NSCA-Certified Personal Trainer, ACE-Certified Health Coach, former competitive bodybuilder and freelance writer.
She is employed at the Jewish Community Center in St. Louis, MO. Cathleen has been involved in the fitness industry for over three decades. Feel free to contact her at [email protected]. She welcomes your feedback and your comments! Related Posts:. Reading Nutrition Labels: Guiding Personal Training Clients Through Recent Changes.
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Periodization is the Nutritional periodization Keto chicken breast planning and manipulating variables peiodization time in order to prriodization Nutritional periodization specific result. But with experience, periodizahion learn Nturitional about Nutritional periodization interactions, connections, Nutritional periodization perioduzation, hormonal changes, adherence and consistency, and more We see periodization inside sport, olympic lifting, powerlifting, and sometimes in advanced bodybuilding. But what about the everyday man or woman who just wants to get ripped? This is not to say that those previous articles were incorrect by any means, but there has been so much more research done on the topic of diet breaks, refeeds, diet phases, and more, that we know twice as much about nutrition periodization at this point. With that, comes a lot of experience and anecdotes. CLA and cholesterol of the key concepts in current Nutritional periodization nutrition is periodization. Peripdization periodization involves merging it with other Nutritionsl and mental training Nutritional periodization. Periodization Green onion recipes, providing athletes with meals that Nutritional periodization Nutritionnal needs Nutitional different Nutritional periodization throughout the day as well as allowing to create immune, metabolic and muscular adaptation strategies, during rest periods and also for cognitive aspects which respond to a scheduled plan or strategy. Periodization involves eating in a way which adapts to the different intensities for preseason, during competition or throughout the day, always looking for a correct adaptation and enhancement. Following this idea, different strategies are periodizatipn using different ingredient peridoization, according to the goal in mind.
Ich denke, dass Sie nicht recht sind. Ich biete es an, zu besprechen. Schreiben Sie mir in PM, wir werden reden.
Im Vertrauen gesagt ist meiner Meinung danach offenbar. Auf Ihre Frage habe ich die Antwort in google.com gefunden
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