Mini Dieting
Implementing a “mini diet” into your offseason. What? Calorie restriction during an offseason???? Seth why would you say such a thing?
This approach isn't for everyone but will need to be done for certain individuals. When you're accumulating more fat in the offseason something like a “mini diet” will be beneficial to increase nutrient partitioning and help re-sensitize you to carbohydrates. A mini diet will give you a “post show affect” and help you rebound from being in a lower deficit. During the mini diet you'll want to add some lower and higher GI carbohydrate sources and use them around your training sessions for optimal recovery. You can also use things like Metformin 250-500mg a day with your carb meals to help re-sensitize you to carbohydrates. Cardio would be added in at high Intensity form to help burn up more glycogen in the muscles. With the reduced carbohydrates and the increased cardio this plan wouldn't need to be ran more than 4-6 weeks depending on how the individual responds.
An example of a Mini Diet would look like this:
Meal 1 - Meal 3
pro/fat/veggies
Meal 4 (pre workout)
pro/carbs
Meal 5 (post workout)
pro/carbs
Meal 6
Pro/fat/veggies
Cardio 5x week HIIT 30 mins
Coming out of the mini diet prepare for the “slingshot” affect! At this point after you’ve burned off some fat and primed the body for a larger calorie shift. in most cases I've seen with myself and clients they'll be able to obtain a leaner physique with increased food and a much fuller and rounder look. Their strength increases and they start breaking personal records fairly quickly.
An example coming out of a mini diet would look like this:
Meal 1 - Meal 3
pro/fat/veggies
Meal 4 (pre workout)
pro/carbs
Intra workout shake
EAA/BCAA
Highly Branched Cyclic Dextrin
Meal 5 (post workout)
pro/carbs
Meal 6
Pro/fat/veggies
Cardio 3x week Low Intensity 30 mins
This approach isn't for everyone but will need to be done for certain individuals. When you're accumulating more fat in the offseason something like a “mini diet” will be beneficial to increase nutrient partitioning and help re-sensitize you to carbohydrates. A mini diet will give you a “post show affect” and help you rebound from being in a lower deficit. During the mini diet you'll want to add some lower and higher GI carbohydrate sources and use them around your training sessions for optimal recovery. You can also use things like Metformin 250-500mg a day with your carb meals to help re-sensitize you to carbohydrates. Cardio would be added in at high Intensity form to help burn up more glycogen in the muscles. With the reduced carbohydrates and the increased cardio this plan wouldn't need to be ran more than 4-6 weeks depending on how the individual responds.
An example of a Mini Diet would look like this:
Meal 1 - Meal 3
pro/fat/veggies
Meal 4 (pre workout)
pro/carbs
Meal 5 (post workout)
pro/carbs
Meal 6
Pro/fat/veggies
Cardio 5x week HIIT 30 mins
Coming out of the mini diet prepare for the “slingshot” affect! At this point after you’ve burned off some fat and primed the body for a larger calorie shift. in most cases I've seen with myself and clients they'll be able to obtain a leaner physique with increased food and a much fuller and rounder look. Their strength increases and they start breaking personal records fairly quickly.
An example coming out of a mini diet would look like this:
Meal 1 - Meal 3
pro/fat/veggies
Meal 4 (pre workout)
pro/carbs
Intra workout shake
EAA/BCAA
Highly Branched Cyclic Dextrin
Meal 5 (post workout)
pro/carbs
Meal 6
Pro/fat/veggies
Cardio 3x week Low Intensity 30 mins