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Daniel's Prep (Contest Prep (Refeed and Diet Breaks (Extra calories on…
Daniel's Prep
Contest Prep
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Rate of Loss (ROL)
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Slower ROL will help with: 1) Retain more muscle 2) Fewer negative consequences in training and recovery 3) Slow metabolic suppression 4) More sustainable mental state
Muscle loss becomes more of a concern the leaner you get. The body will look more to preserve fat stores over muscle.
A longer prep will allow you to eat more food, do less weekly cardio while aiding greater recovery ability and performance in the gym.
People who have a hard time losing body fat to their observations have done better with lower carbs and higher protein
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Refeed and Diet Breaks
Extra calories on Refeed Days usually come from Carbohydrates due to their greater impact on thyroid and leptin hormones compared to Fat and Protein
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Hormones related to metabolism like leptin and thyroid hormone are much more impacted by carb overfeeding than fat or protein
Guideline would be 1.5 to 2 times your carb intake every 4 to 10 days. Should coordinate these with most demanding workouts. May have to reduce protein and/or fat if caloric intake is low and you notice large spikes in weight after refeeding.
Potentially could be beneficial to have two or more high carb or calorie days to impact metabolism. But either way the calories you overeat on the refeed days need to be taken out of the rest of the week.
Tracking Calories
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The minutiae matters. Even a study on dietitians showed that they underreported their calories but over 200kcals
Macros
Fat
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Recommended to keep Fat at an absolute level with minor potential adjustments if body fat loss is hard to come by.
Carbohydrates
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Claims Fructose is primarily stored as liver glycogen where glucose can be synthesized into muscle glycogen. If a diet is low on carbs than a diet high in fructose could lead to further muscle glycogen depletion
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Once carbs decrease below 100g, they recommend 40-60% of carbs come from vegetables. This not just for nutritional needs but for satiety.
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Practicality
Some may do better with different daily meal plans while others do better with weekly meal plans. Either way works
At the beginning of prep one should have 80-90% of food from whole food/non-processed foods. As prep gets closer to the show this might have to go to 95-100%. This is mainly due to satiety benefits.
Larger meals before bed can aide sleep, especially when calories are ultra low.
Maintaining strength performance while decreasing weight on scale is a good sign you are holding onto muscle mass while dropping body fat.
Training
High-intensity cardio interferes less with strength and hypertrophy . Though it is harder to recover from than steady state cardio. It will also require the same energy systems as weight training.
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Offseason
Younger competitors should take advantage of the prime growth years and not spend a lot of time dieting for shows.
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