209 - A 1 Year Plan To Optimize Your Body Composition Without Ruining Your Life

You cannot (and shouldn't) be on a diet year-round. Here's how to periodize your training and nutrition for an entire year. January, February, March, April Training: 3-5 strength workouts per week focusing on progressive overload 1-2 conditioning sessions per week (1 short/ intense, 1 long/moderate) 8-10k daily steps January, February, March, April Nutrition: Healthy BMI: Eat at maintenance calories or 5% calorie surplus if under muscled Eat .8g of protein per lb of body weight daily. Women: Eat 25g+ fiber daily Men: Eat 35g+ fiber daily Overweight or obese BMI: Eat in a 15% calorie deficit Eat 1-1.2g of protein per lb of body weight daily Women: Eat 25g+ fiber daily Men: Eat 35g+ fiber daily May, June, July  Training: 3-5 strength workouts per week focusing on progressive overload 2-3 conditioning sessions per week (2 short/ intense, 1 long/moderate) 8-10k daily steps May, June, July  Nutrition: Healthy BMI: Eat at maintenance or a 15% calorie deficit if you want to lose fat Eat .8g of protein per lb of body weight daily or 1-1.2g if in a deficit Women: Eat 25g+ fiber daily Men: Eat 35g+ fiber daily Overweight or obese BMI: Eat at maintenance calories Eat 1-1.2g of protein per lb of body weight daily Women: Eat 25g+ fiber daily Men: Eat 35g+ fiber daily August, September, October  Training 3-5 strength workouts per week focusing on progressive overload 2-3 conditioning sessions per week (2 short/ intense, 1 long/moderate) 8-10k daily steps August, September, October  Nutrition Healthy BMI: Eat at maintenance calories Eat .8g of protein per lb of body weight Women: Eat 25g+ fiber daily Men: Eat 35g+ fiber daily Overweight or obese BMI: Eat in a 15% calorie deficit Eat 1-1.2g of protein per lb of body weight daily Women: Eat 25g+ fiber daily Men: Eat 35g+ fiber daily November, December  Training: 3-5 strength workouts per week focusing on progressive overload 1-2 conditioning sessions per week (1 short/ intense, 1 long/moderate) 8-10k daily steps November, December  Nutrition: Eat at maintenance calories or 10% calorie surplus if under muscled Eat .8g of protein per lb of body weight daily. Women: Eat 25g+ fiber daily Men: Eat 35g+ fiber daily Overweight or obese BMI: Eat at maintenance calories Eat 1-1.2g of protein per lb of body weight daily Women: Eat 25g+ fiber daily Men: Eat 35g+ fiber daily This approach is called periodization. By periodizing your training and nutrition throughout the year you: Give your body a chance to build muscle Spend dedicated times losing fat vs constantly dieting Get leaner for summer Get to enjoy the holidays without stressing about cookies If you’ve always tried to diet year round… There’s a better way. Reach out today for help putting this plan into action.