1. Keep daily protein intake high.
Studies have consistently shown that a high protein intake of 2.2g/kg of bodyweight are superior for holding on to lean body mass, and even increasing lean body mass when in a deficit. I recommend an intake between 2.2 up to 3.5g/kg of Bodyweight . How do you compare to that right now? Choose a protein amount that is of a reliable natural source, bioavailable , digestion friendly and a food source that you desire. Ensuring that you are versatile with cooking methods can be one of the key methods for consistency. That’s it in a nutshell. I personally increase the protein around high intensity training, kcal deficits for weight cutting or fat burning and generally find it easier to manage my other macros without feeling too hungry at any point of the day whereby it affects my lifestyle.
2. Don’t take the deficit too far.
An extreme deficit will likely cause hunger issues and relapse or binge eating. I recommend only losing .4-5% of your weight per week maximum. This is good insurance so that you are losing fat, and not wasting precious muscle tissue that you’ve likely worked hard to gain. Take your time and allow the recomposition to occur whilst being able to manage lifestyle and consistently adhere to your kcal targets. Successful transformations for sustainability are a marathon, not a sprint. Also, make sure to eat enough calories around training, so calculate your daily intake with regard to your activity levels, then create a deficit from that.
3. Prioritise resistance training.
If you prioritise resistance training, especially in the typical bodybuilder ranges of 8-12 reps, you will provide enough stimulus to retain lean body mass whilst being able to manage to strain on the body. Take your sets to almost concentric failure, or until your form goes out of the window, but no more than that. Provide enough stimulus to grow, without feeling extremely fatigued every session whereby your adherence to a full week of training becomes a struggle. Keep the volume per workout to a sane level, 20-24 sets per workout with varied tempos, or whatever you can tolerate in relation to effectiveness and a given time frame for each workout.
4. Use conditioning in your program, but as a supplementary tool rather than a daily routine.
Maximise your cardiovascular conditioning without having to complete relentless hours on the crosstrainer by using sets of high output aerobic work in on days you aren’t lifting. Tabatta style or intervals using machines and equipment such as assault bikes, the sled, battle ropes, rower, ski-erg and loaded carries with DB’s and KB’s is what I would recommend.
5. Prioritise recovery.
Make sure you are getting enough restful DEEP sleep every night, aiming for a consistent bed time / wake time. Focus on 7-9 hours of restful sleep, and use apps like “Sleep cycle” to monitor variables and daily consistency. Reading, meditation, low lights, avoiding caffeine 8 hours before sleep and blue light an hour before bed are all simple tricks to utilise that can help you relax and fall asleep faster. We grow when we sleep! It is the KEY.
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