Anda di halaman 1dari 6

Progression Guide

How do you know when to adjust calorie intake in case your fat loss is slowing down or stalling? Well look into that below.

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.

1. Rest days: Lower calorie intake by 6% by reducing carbs and fat. Example: If your calorie intake on a rest day is 1800 kcal, lower by 100 kcal. Reduce carbs and fat in a 1:1 ratio, meaning 50 kcal of each or 12-13 g carbs and 5-6 g fat. This is not set in stone. Depending on your personal preferences, you may opt to reduce more or less of the other. 2. Training days: Lower calorie intake by 6% by reducing carbs in the post-workout meal first and foremost. Example: If your calorie intake on training days is 2500 kcal, lower by 150 kcal or 37-38 g carbs. Do this by removing the most carb-dense foods in your meal plan (i.e white rice, ice cream), or a specific carb source you feel you can do without. 3. Wait at least two weeks before lowering again. 4. In future adjustments, lower fat intake as well; carbs should not go below 35% on training days. 5. Protein remains constant throughout your diet (more or less some tag along protein grams will inevitably disappear when you reduce carbs/fat).

Body Fat Percentage and Rate of Fat Loss

As you get leaner, you should not attempt to maintain the original Preliminary Prognosis of fat loss in your plan. Below are some rough guidelines on what constitutes the maximal amount of fat/weight loss per week for excellent strength retention or gain. 18-19% body fat: -1.7 lb/week 15-17% body fat: -1.5 lb/week 12-14%: -1.3 lb/week 9-11%: -1 lb/week <8%: 0.7 lb/week or 2 lbs every 3 week. If you adhere to these guidelines you should see similar effects on muscle gain and strength to those of my regular Option A-clients - who often gain strength and muscle while getting to single digit body fat. The bodyrecompositionrd

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.

Weight loss on the scale might not tell the whole truth, as you might be gaining some muscle mass that
skews the numbers. Therefore you may opt to not adhere strictly to the rules of thumb noted for calorie adjustments in the guidelines I have just provided. If you are happy with results, i.e getting visually leaner each week while gaining strength, but not hitting the exact number in the Preliminary Prognosis, you should consider to not change anything in your diet. Do not attempt to speed things up by cutting calories more than what my guidelines have denoted. Thats how people screw up. Do not attempt to change or tinker with your training routine. Do not add or remove sets and do not deload. If you fall out of the prescribed rep range for sets, lower weight by 5% in your next session. Example: (Bench Press 2 x 6-8) 100 x 5 lower this to 95 next session.

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.

Transitioning to Maintenance: first two weeks

Once youve reached your goal, a smooth transition to maintenance is key for maintaining it. This 2 week phase should be given just as much attention as your diet, and youd do well to treat it as an extension of your fat l oss phase for the first two weeks. If you approach the maintenance phase with a laissez faire kind of attitude, you only risk binging and losing a portion of your hard earned results. Ironically, the maintenance phase can be mentally more challenging than a more restrictive diet, since the goal is not as clear or purposeful as the latter (i.e maintain weight vs lose weight). The first two weeks are critical and you must use the guidelines below to ensure a perfect transitioning. 1. Look at the mean weight loss for the last three weeks. That should give you an estimate for how much of a deficit you have been running. Example Mean weight week 10: 172.0 Mean weight week 11: 171.2 (-0.8 vs week 10)