Tips For Cutting In A Calorie Diet

TIPS FOR CUTTING/BEING IN A CALORIE DEFICIT:

1. EATING HIGH VOLUME FOODS (VEGGIES, FRUITS, SALADS)

2. SHORTENING YOUR EATING WINDOW (NOT MAGIC BUT CAN HELP CONTROL HUNGER)

3. CONSUME MORE PROTEIN (HIGH SATIETY)

4. DRINK MORE WATER THROUGHOUT THE DAY (ADD ZERO CALORIE OR LOW-CALORIE FLAVORING TO MAKE DRINKING WATER MORE ENJOYABLE)

5. LIMIT CALORICALLY-DENSE FOODS

6. ADD IN LOW-CALORIE SNACKS TO CURB CRAVINGS (POPSICLES, JELL-O, PUDDING) 12 GLUTE GUIDE TIPS FOR BULKING/BEING IN A

CALORIC SURPLUS:
1. EAT BREAKFAST
2. DO NOT SKIP MEALS
3. EAT MORE FREQUENTLY

4.CONSUME SNACKS BETWEEN LARGER MEALS (PREFERABLY CALORIE-DENSE FOODS SUCH AS NUTS)

5. CONSIDER PURCHASING PROTEIN SUPPLEMENTS TO AID IN PROTEIN CONSUMPTION AND OVERALL CALORIES

6. COOK WITH OILS OR ADD IN THINGS SUCH AS CHEESE OR NUT butter TO YOUR MEALS

7. IF YOU ARE NOT HUNGRY, YOU CAN TRY TO DRINK YOUR CALORIES BY MAKING A MILKSHAKE OR SMOOTHIE WITH JUICES OR WHOLE MILK SUPPLEMENTS:

I WILL BE THE FIRST TO TELL YOU THAT SUPPLEMENTS ARE NOT NECESSARY. IT IS POSSIBLE TO CONSUME ALL OF YOUR DAILY MACRO AND MICRONUTRIENTS THROUGH WHOLE FOOD CONSUMPTION.


BUT THE REALITY IS THAT THIS IS RARELY ACHIEVED. BEFORE ADDING IN ANY SUPPLEMENTS, I ENCOURAGE YOU TO DO YOUR BEST TO SATISFY YOUR NUTRITIONAL NEEDS THROUGH WHOLE 13 GLUTE GUIDE FOOD CONSUMPTION. CHOOSING YOUR SUPPLEMENTS IS COMPLETELY BASED ON WHERE YOUR DIET IS LACKING. IF YOU FIND THAT YOU ARE STRUGGLING TO MEET YOUR DAILY PROTEIN REQUIREMENTS,

THE OBVIOUS SOLUTION HERE WOULD BE TO ADD A PROTEIN SUPPLEMENT INTO YOUR DIET REGIMEN. PROTEIN REPLACEMENTS ARE NOT SOME MAGICAL SUPPLEMENT THAT WILL INCREASE YOUR STRENGTH OR PACK ON MASS. HOWEVER, THEY CAN BE USEFUL IF YOUR PROTEIN CONSUMPTION IS NOT UP TO PAR. IF YOU FIND THAT YOUR MICRONUTRIENT REQUIREMENTS ARE NOT BEING FULFILLED, A QUALITY MULTIVITAMIN CAN HELP FILL IN THE VOIDS. GREENS CAN ALSO HELP WITH FILLING YOUR MICRONUTRIENT NEEDS AS WELL AS AIDING INDIGESTION, PREVENTING BLOATING AND PROVIDING YOU WITH NATURAL ENERGY. A FIBER SUPPLEMENT MAY BE NECESSARY IF YOU HAVE A HARD TIME HITTING YOUR FIBER GOAL (24-28G/DAY). COLLAGEN IS A WONDERFUL SUPPLEMENT FOR SKIN, HAIR, NAIL AND JOINT HEALTH AS WELL. LASTLY, THE SUPPLEMENT THAT WILL LIKELY GIVE YOU THE MOST BANG FOR YOUR BUCK IS CREATINE MONOHYDRATE.


ALONG WITH BEING THE MOST STUDIED SUPPLEMENT OUT THERE, IT IS LIKELY THE 14 GLUTE GUIDE MOST BENEFICIAL SUPPLEMENT TO AID IN YOUR PERFORMANCE. IT IS VERY CHEAP AND CAN AID GREATLY IN IMPROVING STRENGTH AND MUSCLE GAIN. MY FAVORITE PLACE TO GET TOP-OF-THE LINE SUPPLEMENTS: BOW MAR NUTRITION PROGRESSIVE OVERLOAD: PROGRESSIVE OVERLOAD IS ESSENTIALLY THE GRADUAL INCREASE OF TRAINING STRESS TO ACHIEVE A GREATER STRENGTH OR HYPERTROPHY ADAPTATION. TO ACHIEVE THIS, EITHER THE VOLUME OF TRAINING OR THE INTENSITY HAS TO BE INCREASED. VOLUME IS THE NUMBER OF REPETITIONS OF A GIVEN EXERCISE

MULTIPLIED BY THE LOAD AT WHICH THEY WERE DONE WITH. EX: FOUR SETS OF SIX REPETITIONS AT 135 POUNDS THE TOTAL VOLUME WOULD BE CALCULATED BY MULTIPLY 4X6(135)=3,240 THE INTENSITY OF AN EXERCISE IS THE PERCENT VALUE OF ONE’S MAXIMAL STRENGTH CAPACITY. THIS IS TYPICALLY 15 GLUTE GUIDE EXPRESSED AS A PERCENTAGE OF YOUR ONE REP MAX FOR A GIVEN LIFT EX: 3X4 FOR BACK SQUAT AT 75% THE SETS AND REPS DO NOT MATTER IN THIS EXAMPLE, BUT THE PERCENTAGE IS WHAT DICTATES THE INTENSITY. IT IS NOT PRACTICAL TO HAVE AN OVERLOAD OF BOTH INTENSITY AND TOTAL VOLUME AT THE SAME TIME. IF BOTH WERE TO INCREASE, YOU WOULD RUN THE RISK OF INJURY AND STAGNATION DUE TO THE STRESS BEING TOO HIGH. THERE WOULD LIKELY BE ZERO ADAPTATION AND PERHAPS A REDUCTION IN STRENGTH.


FINDING ONE REP MAXES: before EMBARKING ON THIS PROGRAM, WE NEED TO ESTABLISH SOME BASELINE NUMBERS. IN ESSENCE, WE NEED TO DETERMINE WHAT ARE PRELIMINARY ONE REP MAXES ARE FOR THE FOLLOWING LIFTS: BENCH PRESS, BACK SQUAT, DEADLIFT, AND HIP THRUST. AS A DISCLAIMER, I NEED YOU TO BE AWARE OF YOUR PERSONAL LIMITS. THESE MAXES SHOULD BE “TECHNICAL” MAXES. THAT ESSENTIALLY MEANS THAT THESE ARE MAXES WHERE YOU can LIFT THE 16 GLUTE GUIDE MOST POSSIBLE WEIGHT WITHOUT ANY BREAKDOWN OR REDUCTION INFORM. OUR GOAL IS TO GET STRONGER, AND IF WE ARE HURT OR INJURED BEFORE THE PROGRAM EVEN BEGINS, WE HAVE DEFEATED THE ENTIRE PURPOSE.

I RECOMMEND THAT YOU USE AN ENTIRE WEEK ALL ON ITS OWN TO FIND YOUR MAXES FOR THE FOUR LIFTS. BREAK THEM UP HOW YOU SO CHOOSE BUT IF YOU WANT TO FIND THE HIGHEST NUMBER POSSIBLE, BREAKING THEM DOWN INTO SEVERAL DAYS IS BEST. ON THE DAYS THAT YOU ARE MAXING OUT, DO MINIMAL, AND VERY LIGHT ACCESSORY WORK AFTER ATTEMPTED MAX. WE WANT TO BE SOMEWHAT FRESH AND NOT TOO BEAT UP HEADING INTO THE ACTUAL PROGRAM.

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