now you just have to recognize the line when your body becomes more efficient in storing fat rather than "build muscle"
yes which I think is pretty easy provided you can SEE yourself objectively. Too many chase the scale ONLY and forget to factor in training progress, appearance, digestion, appetite, and energy.
yes which I think is pretty easy provided you can SEE yourself objectively. Too many chase the scale ONLY and forget to factor in training progress, appearance, digestion, appetite, and energy.
so, if you feel sluggish in the morning and your performance in the gym downgrades (for few workouts in row) it's time to back off with calories
I'm curious...when you get new client and making a diet for him, what is your starting point? You review their previous diet or you start with daily caloric needs using Harris-Benedict f. and go from there?
so, if you feel sluggish in the morning and your performance in the gym downgrades (for few workouts in row) it's time to back off with calories
I'm curious...when you get new client and making a diet for him, what is your starting point? You review their previous diet or you start with daily caloric needs using Harris-Benedict f. and go from there?
No, if they feel sluggish, low appetite, poor workouts for >4-5 days and weight is NOT going down then I would back off carbs. (provided they are not sick, sleep and stress has been consistent)
Take into consideration:
1: their current diet (2-3 day recall)
2. what direction I feel they should go based on their goal what their diet is
3. Monitor every 72 hours (weight, how they feel, appetite, performance in gym)
Make changes based on that every 4th day to get them where I want them to be. I rarely ever do a 360 degree diet change on someone unless they have not been following anything
I actually use Ideal body weight in kg. Formula we used in the hospital to calculate tube feeds. I make my own criteria on now many cal per kg I use. 30,35,40.
Progression is key. After base diet is made I never look at calories again. I just build on current diet overtime. Calories are relative and people overthink the shit out of it.
I prepped myself for this more recent photo shoot for universal and did not write one thing down on paper about my diet the whole 14 weeks of dieting. No numbers or calories. Just stayed consistent and made changes along the way based the data I collect per 5 days increments (training performance. appearance, weight change, ect). Made changes in carbs and refeed days based on that info. So simple.
This speaks volumes.... So many people get caught up in writing down everything.. Not that its a horrible idea, but over the years I learned that in some way I spent more time writing down what I ate, trained and did than the attention I was actually giving myself and how I looked and performed. I slowly began only changing things when or if by feel and look and only "recording" the changes then. Life and the chase of got so much easier then. I know the weight and look for me now and what it takes to be that, if and when I want to go up or down is so much easier to do now. Like you said, so simple. not over thought anymore. once I get where I want to be at the time I know it and only make changes then to accommodate for that look and weight. small consistent changes have made huge leaps and bounds for me over the years, just had to give it the time it needed..
Originally Posted by ChrisTuttle
I prepped myself for this more recent photo shoot for universal and did not write one thing down on paper about my diet the whole 14 weeks of dieting. No numbers or calories. Just stayed consistent and made changes along the way based the data I collect per 5 days increments (training performance. appearance, weight change, ect). Made changes in carbs and refeed days based on that info. So simple.
INSTAGRAM : @npcdusty
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NPCDUSTY
Dusty Young
Jackson Tennessee ABC Coordinator
“I realized early on that success was tied to not giving up. Most people in this business gave up and went on to other things. If you simply didn’t give up, you would outlast the people who came in on the bus with you.”
No, if they feel sluggish, low appetite, poor workouts for >4-5 days and weight is NOT going down then I would back off carbs. (provided they are not sick, sleep and stress has been consistent)
Take into consideration:
1: their current diet (2-3 day recall)
2. what direction I feel they should go based on their goal what their diet is
3. Monitor every 72 hours (weight, how they feel, appetite, performance in gym)
Make changes based on that every 4th day to get them where I want them to be. I rarely ever do a 360 degree diet change on someone unless they have not been following anything
I actually use Ideal body weight in kg. Formula we used in the hospital to calculate tube feeds. I make my own criteria on now many cal per kg I use. 30,35,40.
Progression is key. After base diet is made I never look at calories again. I just build on current diet overtime. Calories are relative and people overthink the shit out of it.
Originally Posted by ChrisTuttle
I prepped myself for this more recent photo shoot for universal and did not write one thing down on paper about my diet the whole 14 weeks of dieting. No numbers or calories. Just stayed consistent and made changes along the way based the data I collect per 5 days increments (training performance. appearance, weight change, ect). Made changes in carbs and refeed days based on that info. So simple.
that really sounds too simple (at least for me now :D)
BB is def. a mind game, overthinking , complicating, micromanaging and constant desire to "go forward" can only slow down (if not stop) your progress
would you do the same if you were preping for a show? do you think you could keep that "laid back" mentality? bc i remember you said that this was your easiest dieting ever and that your body just clicked
that really sounds too simple (at least for me now :D)
BB is def. a mind game, overthinking , complicating, micromanaging and constant desire to "go forward" can only slow down (if not stop) your progress
would you do the same if you were preping for a show? do you think you could keep that "laid back" mentality? bc i remember you said that this was your easiest dieting ever and that your body just clicked
Listening to your body is the #1 tool for success. Most get too caught up in trying to micromanage such small factors, calories, food sources etc that it takes away from the big picture.
This speaks volumes.... So many people get caught up in writing down everything.. Not that its a horrible idea, but over the years I learned that in some way I spent more time writing down what I ate, trained and did than the attention I was actually giving myself and how I looked and performed. I slowly began only changing things when or if by feel and look and only "recording" the changes then. Life and the chase of got so much easier then. I know the weight and look for me now and what it takes to be that, if and when I want to go up or down is so much easier to do now. Like you said, so simple. not over thought anymore. once I get where I want to be at the time I know it and only make changes then to accommodate for that look and weight. small consistent changes have made huge leaps and bounds for me over the years, just had to give it the time it needed..
Oh yes of course. It is good to write things down and I am taking it to the extreme opposite. Just proving a point that it is much easier than people think it is. Hardest part is NOT overthinking for most than actually following the plan.
You said it perfectly here, " I spent more time writing down what I ate, trained and did than the attention I was actually giving myself and how I looked and performed." We have all been there and some are still there after 10 years of doing this. Nuts. It is all about paying attention to the right info that is right under our noses.
I am sure now you put in less mental effort and get twice the results. I know I do . It is like easing off the gas peddle going up a slippery hill to gain MORE traction.
that really sounds too simple (at least for me now :D)
BB is def. a mind game, overthinking , complicating, micromanaging and constant desire to "go forward" can only slow down (if not stop) your progress
would you do the same if you were preping for a show? do you think you could keep that "laid back" mentality? bc i remember you said that this was your easiest dieting ever and that your body just clicked
It is very simple. Very simple. Overthinking is the number reason why people never move forward while those "winners" tend to keep making ground constantly.
Must stay laid back! MUST! Yes very similar for a prep but for a prep I already know their baseline diet so it is a step easier.
Listening to your body is the #1 tool for success. Most get too caught up in trying to micromanage such small factors, calories, food sources etc that it takes away from the big picture.
They really do and when they do not get the results that they think they should (mostly unrealistic for most) they changes things. Which they most likely should not have.
It is very simple. Very simple. Overthinking is the number reason why people never move forward while those "winners" tend to keep making ground constantly.
Must stay laid back! MUST! Yes very similar for a prep but for a prep I already know their baseline diet so it is a step easier.
did you ever had a BB client whose body was just stubborn, did not respond and how did you "break it"?
i mean...stubborn in a way that it did not respond to given diet
Of course. All the time. Like 90% of people plateau eventually. I was asking what you meant by as in fat loss or gaining weight. Two totally different animals.
Of course. All the time. Like 90% of people plateau eventually. I was asking what you meant by as in fat loss or gaining weight. Two totally different animals.
aaa misunderstanding ...which animal is nastier? :D let's say weight gaining since it's a "grow time" for most of BB's
aaa misunderstanding ...which animal is nastier? :D let's say weight gaining since it's a "grow time" for most of BB's
gaining muscle is way harder for these reasons:
1: Inconsistency with diet in the off season. (missing meals, eating shit food, changing things to often and too extremely )
2: Stress (people allowing what is going on in their life to effect them negatively. THE MIND NEEDS TO BE IN THE RIGHT PLACE) Younger guys 24-28 who are single tend to make the most ground I have found. Life stress job, wife, kids, ect has not become their priority so they are able to focus 100% on training and their personal goals.
3: Not knowing when to back off: Intuitive training is something that most people cannot grasp. They think growing muscle is a mathematical equation. My guys Steve Jilot, Ben Rafala, Tyler Smith, and a few others have continuously gained 5-10 lbs per year. They know when to take change training to avoid injury and when their body needs rest and they back off. Ben probably the best at that. It really shows. Constant progress.
4: Genetics: Some people just are NOT meant to be big and are just not muscular people. Some might gains 1-2 lbs per year while others gain 5-7 lbs doing the same sort o things.
What I do is make sure the top 3 are going the way they need too be. After that it is the body's decision to grow or not. That genetics limitation. I monitor diet, keep them on track, ask the right questions to make the right changes in diet, training, ect....
1: Inconsistency with diet in the off season. (missing meals, eating shit food, changing things to often and too extremely )
2: Stress (people allowing what is going on in their life to effect them negatively. THE MIND NEEDS TO BE IN THE RIGHT PLACE) Younger guys 24-28 who are single tend to make the most ground I have found. Life stress job, wife, kids, ect has not become their priority so they are able to focus 100% on training and their personal goals.
3: Not knowing when to back off: Intuitive training is something that most people cannot grasp. They think growing muscle is a mathematical equation. My guys Steve Jilot, Ben Rafala, Tyler Smith, and a few others have continuously gained 5-10 lbs per year. They know when to take change training to avoid injury and when their body needs rest and they back off. Ben probably the best at that. It really shows. Constant progress.
4: Genetics: Some people just are NOT meant to be big and are just not muscular people. Some might gains 1-2 lbs per year while others gain 5-7 lbs doing the same sort o things.
What I do is make sure the top 3 are going the way they need too be. After that it is the body's decision to grow or not. That genetics limitation. I monitor diet, keep them on track, ask the right questions to make the right changes in diet, training, ect....
ever thought about writing a book on nutrition and mindset in BB ? :D i'm asking bc this was really nice to read
i'm in that 24-28 borderline and really, how you said, it's easier for me to focus on training and diet . OK i'm working and studying but i can't even imagine that with all that i have wife , kids + training and dieting - it would definitely be much much harder to juggle with all that
i don't know these two guys but, Ben Rafala is looking NUTS (great job with him my man!) ...in what class is he? how did his diet look like? (if you're willing to share, if not i understand)
ever thought about writing a book on nutrition and mindset in BB ? :D i'm asking bc this was really nice to read
i'm in that 24-28 borderline and really, how you said, it's easier for me to focus on training and diet . OK i'm working and studying but i can't even imagine that with all that i have wife , kids + training and dieting - it would definitely be much much harder to juggle with all that
i don't know these two guys but, Ben Rafala is looking NUTS (great job with him my man!) ...in what class is he? how did his diet look like? (if you're willing to share, if not i understand)
I have thought about it but it is time that is the issue. I work 10+ hour days 6 days per week and the time to write a book and the return might not be worth it.
His diet is nothing special for it works off progression. LIke what was his diet like in prep or off season?
I have thought about it but it is time that is the issue. I work 10+ hour days 6 days per week and the time to write a book and the return might not be worth it.
His diet is nothing special for it works off progression. LIke what was his diet like in prep or off season?
one day maybe...i bet that you work even more when you need to dial in your athletes
one day maybe...i bet that you work even more when you need to dial in your athletes
let's say, his off season
I have been up at 4am those whole week prior nationals. This is the diet we started dieting on for New Englands. So pretty close to what his offseason diet was on training days.
TRAINING DAY
Meal 1
1 cup oats or 4 pc Canynon Bakehouse 7 grain gluten free bread or 70g cream of rice cereal measured dry
1 cup blueberries or 1 cup sliced pineapple chunks or 1 small banana (6” length) or 5.4 oz sliced apple or 1 3/4th cup sliced strawberries
1 whole eggs AND 325g egg whites or 1.5 scoops whey isolate
2 tbsp of peanut butter
Meal 2 + 3
6.5 oz of chicken or ground turkey 99% lean or 7.5 oz COD
1.5 cups rice or 12.5 oz Reg potatoes
1/2-1 cup veges (spinach, zuchini, or med salad)
2 tsp olive oil or 1 tbs nut butter of your choice or 55g avocado
Meal 4 + 5
6.5 oz of chicken or ground turkey 99% lean or 7.5 oz COD
1.5 cups rice or 12.5 oz Reg potatoes
1/2-1 cup veges (spinach, zuchini, or med salad
2 tsp olive oil or 1 tbs nut butter of your choice or 55g avocado
Pre workout and finish first 15 mins 1 scoop BCAAs and 1 scoop carbs (20g)
POST WORKOUT- 1.5 scoops whey protein isolate + 75g carbs of your choice (EXAMPLE LOW FAT MUFFIN FROM DUNKIN)
Meal 7
6.5 oz of chicken or ground turkey 99% lean or 7.5 oz COD or 7.5 oz 90% lean grass fed beef or 7.5 oz sirloin trimmed of all fat or 8.5 oz salmon cooked
3/4th cup oats or 3 pc Canynon Bakehouse 7 grain gluten free bread or 52g cream of rice cereal measured dry
1 med banana or 1.5 cup mixed berries
1 tbsp of peanut butter