How most clients come in : in a calorie deficit, on low or no carbs, training way too often, lifting no weight, making no progress and always feeling tired and getting injured.
What I do : increase their food by at least 100-200% Put them on a moderate to high carb diet. Decrease their training days by 25-50% Decrease their sets by 50-75% Increase their reps by 50-75% Increase their weights by 50-75%(weight increases are based on their strength test)
What happens for the first few weeks with the food : client bitches and moans about how full they constantly feel. How they are sick of the food and how much of a struggle it is to get it all in. They complain about the lack of variety (even though they chose the foods) and how they now hate chicken.
What happens to the body for the first few weeks on the food : clients will usually increase in weight because they are now eating rather than starving. Lean mass will increase 2-4kg and fat mass will decrease 3-6kg.
What happens for the first few weeks with training : client bitches and moans about how the weights are too heavy (even though the weights are based on their strength test) and they can’t do the reps. They all comment they have never been so sore and that deadlifts fuck with their heads.
What happens to to the body and mind after a month or so on the food and training : client no longer bitches and moans about the food being a struggle. Now they complain of how hungry they are. Most clients who chose a diet with a large variety of foods now start to drop things out because it’s just annoying and the more simple it is the easier they find it. They are starting to find they don’t crave other foods as much as in the beginning.
They all comment on how they generally feel better. They feel more alert, have more energy and they feel stronger in the gym and stronger in general.
They still hate chicken.
Now comes the fun part. Dieting to get lean is like comp prep. It’s no different for someone wanting to stand on stage or someone who just wants to look and feel better about themselves. The only difference is how far you take it. Dieting down requires dropping calories, at some point all that lovely food needs to start decreasing.
Now the bitching and moaning comes back. But it’s very different from when they first started.
Client : “I’m sooooo hungry. I have no energy. I need more food because my training is really suffering.”
Me : “Well look at this. Haven’t things changed? You came in here eating 1500 calories training 6 days a week saying you weren’t even hungry. I put you on 4000 calories. You’re now on 3500 2 weeks into cutting calories and all of a sudden you’re starving. You’re training isn’t suffering from lack of food. You’re on a boat load of food! You’re training less now than before and lifting more weight. If you’re hungry now you’re in trouble for when that food really starts to drop.
Client : “This sucks. Can’t I just bulk? I’m so hungry”
Me : “Deal with it. The fact that you’re hungry is good. It means your body isn’t broken. Being on 1500 calories and not being hungry is bad. You SHOULD be hungry on 1500 calories. Thankfully the beating you gave your body seems to have been reversed by eating more and doing less. Now what can you eat less of?”
Client : “Chicken. Take some chicken.”
Happens every time.