WHOS READY FOR THAT SUMMER BODY 🏼
You now: Fat loss occurs ONLY when energy intake is chronically less than energy expenditure (Hill et al 2013) therefore, creating a consistent CALORIE DEFICIT from here until summer will be what matters most for getting shredded for summer. How to create a deficit? There are 2 sides to the energy balance equation (in & out) & though cardio usually burns more kcals/unit time than weights (Lee 2014), I’d still save it for later during your cut & initially start by reducing calories IN. By how much? Start small, LARGE deficits & rapid weight losses can compromise recovery, impair training adaptations/performance & risk excessive LBM loss (Nattiv et al 2007, Koutedakis et al 1994) therefore, an initial 250-300kcal deficit is advised & then see how you go from there. What about macros? While the ratio between carbs:fat is of lesser importance once you create a kcal deficit (Hall et al 2016), protein intake is VERY important thus, once you have created a kcal deficit, higher intakes of 2-3g/kg have shown to be best to retain LBM (Helms et al 2013). That brings me on to training. Lift weights! Lifting weights has the impressive ability to augment the preservation of LBM when in an energy deficit (Bryner et al 1999, Donnelly et al 1993) along with slightly increasing metabolic rate which can be of added benefit when on a diet (Aristizabal et al 2015). Therefore, that ensure you don’t “slack” in the gym. The more intensity you can maintain, the more LBM you will preserve.
You in summer: Bickel et al (2011) showed that you can maintain (& even build) muscle/strength with just as little as 1/3 the volume that you initially made your gains with. Therefore as you’re on holiday don’t be scared to reduce total volume & spend more time enjoying the summer vs living in the gym, you’ll still maintain your gains. In terms of diet increase kcals back to maintenance to facilitate a little more “fun” of course while ensuring you keep protein high as this will also aid in LBM preservation. And finally, avoid going complete 10,000kcal/day mode as that will undoubtedly f**ck up your progress.
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