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1. On the bottom left hand side of the client sheet is a section called Preliminary Prognosis. This is an estimate of the minimum amount of weight you are expected to lose each week with perfect adherence to the caloric and macrocompositional guidelines (noted above under Workout, Rest A etc). If you are losing less than that, measured over two weeks, you will need to lower calorie intake. 2. Weigh yourself as often as you can, in the morning after having taken a pee/dump, and note the weight for each day. Add these numbers together and divide by the number of occasions. For example, if you weighed yourself 6 days out of 7, add the numbers and divide them by 6. Example: Prognosis says -1.2 lbs/week. If the mean is lower than 2.4 lbs/2 weeks, thats when you adjust calorie intake. However, the first time youll compare mean weights will be after three weeks and not two. Mean weight week 1: 185.5 Mean weight week 2: 183.0 At the end of week 3, compare the mean for week 3 with the mean for week 1. Then look at the prognosis. In this example, the prognosis says -1.2 lbs and your mean weight during week 3 should be at least -3.6 lbs. If it is, then no adjustments should be made. In the future, youll compare every other week (week 5 vs week 3, week 7 vs week 5, and so on). Mean weight week 3: 181.5 Compared with mean weight in week 1 = -4.0 lbs, which is good. Had this number been -3.5 lbs, it would have been time to lower calorie intake. Mean weight week 4: 180.5 Mean week 5: 179.5 Now lets assume were at the end of week 5. Compared with mean weight in week 3 = scale shows -2.0 lbs. Its time to lower calorie intake a bit.
effect so to speak. Is a faster rate of fat loss than the one denoted above possible? Of course, but this would also compromise the results.
Finally, I would be very happy if you got back to me once your goal is reached and told me how everything
went. If you send me your after-pictures, and if I find them good enough to put up on my site as part of a client update, you will receive a secret gift.
Mean weight week 12: 170.0 (-1.2 vs week 11) Mean weight loss over two weeks: 0.8 + 1.2/2 = -1 lbs/week 1 lb of fat = 3500 calories, the equivalent of the deficit youve been running before your planned transition to maintenance (week 13 in this example). This means that you have 3500 calories to add to your diet in order to be weight stable. 2. There are various ways to distribute the 3500 calories among the days in your plan. You can do it the quick and dirty way and simply up calorie intake by 500 on all days, but ideally the distribution should be made with the objective of securing diet adherence for the first two weeks. Think about which day(s) you are more or less hungry. Odds are you experienced more hunger on your rest days during the last week before maintenance; if so, add proportionally more calories to these days. Example Before maintenance: Training days, 3x/week: 2200 kcal Rest days, 4x/week: 1700 kcal Maintenance: Training days: 2500 kcal (+300) Rest days: 2350 (+650) Another alternative is to add a more modest amount on weekdays and a larger amount on the weekends. For example, +400 kcal Monday-Friday and then +750 kcal Saturday-Sunday. Either way you go about it, the key point is that you set up your initial 2 weeks of maintenance in such a way that you do not binge. Binging and losing your hard earned results is an all too common phenomenon after your diet. Ive personally been there and done that, and so have countless others. This might sound counterintuitive, since you are eating more, but the mind works in strange ways. 2. Also distribute the calories among meals with diet adherence in mind. 3. Maintain the macrocomposition of your diet for the first two weeks during the maintenance phase with a minor deviation only (+-5%). Example Before maintenance: Training days, 3x/week: 2200 kcal 45% protein 40% carbs 15% fat Rest days, 4x/week: 1700 kcal 55% protein
20% carbs 25% fat Maintenance: Training days: 2500 kcal (+300) 40-50% protein 35-45% carbs 10-20% fat Rest days: 2350 (+650) 50-60% protein 15-25% carbs 20-30% fat This is important. One of the most common mistakes people do when transitioning to maintenance is to add a lot of new foods and change the macrocomposition drastically lowering protein intake and upping carbs and fat intake. Again, due to the funny workings of the mind, this tends to lead to binges. Suddenly a bunch of new foods and choices presents themselves and this puts diet adherence at risk. Ideally you should eat almost the exact the same foods that you ate during your fat loss phase, just more of them. 4. No funny food experiments. No "celebrating" with cheat days/meals (unless those that can be fitted into your calorie budget and macrocomposition for the day). I cant stress this enough. Again, the 2 week maintenance phase after your diet should be treated as an extension of your fat loss phase and be followed with the same dedication. 5. Maintain the training routine and the cardio schedule, but cut cardio volume by 1/3. If youre doing 45 min brisk walks on weekdays, and 60 min brisk walks on weekends, do 30 min and 40 min during your two weeks of maintenance. There is a very important behavioral aspect to this.
Your habitual diet should be high protein to ensure satiety and protection against weight gain (protein has
the highest TEF of all macronutrients). My personal recommendation is 1.25 g per lb body weight or 2.5 g per kilo body weight. Carb and fat intake should be set according to your personal preferences, but I recommend you cycle them so that rest days are high(er) fat and training days high(er) carb. Ideally you should also continue cycle calories so that training days are high(er) and rest days low(er).
Ideally your largest meal should be your post-workout meal. Your next largest meal should be your first meal
on rest days however, for practical purposes, you may find it better to make your next largest meal your second or third meal on rest days (if you are working a regular 9-5 job in a public place, it might simply be more enjoyable to eat a large meal at home after work).