• Stored fat is the result of caloric surplus (eating more calories than you are burning)
• Prolonged fat accumulation can cause insulin resistance
• Prolonged fat accumulation can create a negative hormonal feedback loop, leading to rapid weight gain
• Stored fat metabolism will only occur in a caloric deficit (eating fewer calories than you are burning)
• Eliminate stress-related hormonal responses leading to weight gain
– Improve your sleep
– Time your meals through intermittent fasting (2 Meals a Day)
– Improve general time management
– Continue educating yourself to lower stress and keep neurons healthy
– Keep a journal to decompress thoughts and track your progression
• We still want to promote muscle growth
– It helps increase BMR (Basal Metabolic Rate)
• Increase hypertrophy through high volume resistance training to increase lactate in cells
• Eat before working out to maximize bioavailability for muscle growth
• Stay hydrated and maintain an electrolyte balance for proper cell function
• Desired Macro Ratio 60/30/10
– 60% of Calories from Fat
– 30% of Calories for Protein (1-2 grams of protein per kg bodyweight)
– 10% of Calories for Carbohydrates
• Eating for Weight Gain Have a Calorie Differential of 1.1 to 1.15 Ex: 2000 Calories Out = 2250 Calories In
• Eating for Weight Loss Have a Calorie Differential of .66 Ex: 2000 Calories Out = 1320 Calories In
• Bodyweight Management is game of averages
• Be consistent
• Don’t forget to stretch