EP. 27 ALBERTO NUNEZ- POST DIET RECOVERY: REVERSE VS RECOVERY

05/02/22 • 57 min

Recovery after a fat loss phase, or contest prep is- NON-NEGOTIABLE

There are two methods that have application following a fat loss phase

The Reverse Dieting approach
The Recovery Diet

Both have application depending on the purpose, however a majority of the time it best to just increase calories to your ‘theoretical maintenance’ (air quotes because our ‘maintenance’ down regulates as we begin the process of becoming smaller human beings).

Something that will make the post-show period significantly easier is...

Any guesses...?

1. Being less attached to the outcome and more focused on continuing to improve! This will be different for everyone, but an ex. could be taking a small hiatus from being a hyper focused athlete, or implementing an improvement phase right away

2. Understanding that if you got from point A to point B, before, you can do it again. It’s not like you forgot how to induce a deficit, but taking time away from a deficit is very important. The focus post diet should be gaining body fat at an appropriate rate.

3. It takes roughly ~4-6 months for metabolic rate and hormone levels to recover in a drug-free athlete (1) (2) (3) (4). Focus on training performance, and restoring internal health, and less on your body composition.

4. Set long-term and short-term training performance-related goals.

These are among a few topics of conversation I had with Uncle @nunez3dmj on the latest episode of Anabolic Radio.

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Recovery after a fat loss phase, or contest prep is- NON-NEGOTIABLE

There are two methods that have application following a fat loss phase

The Reverse Dieting approach
The Recovery Diet

Something that will make the post-show period significantly easier is...

Any guesses...?

4. Set long-term and short-term training performance-related goals.

These are among a few topics of conversation I had with Uncle @nunez3dmj on the latest episode of Anabolic Radio.

Support the show

Previous Episode

EP. 26 CHRIS BARAKAT- PEAKING LIKE A PRO: PEAK WEEK 101

Think of peaking like icing on the cake 🍰

Rapid backload

Backload

Linear load

Front load

😵‍💫😵‍💫😵‍💫 what to do? What to do?!

While manipulating variables within the peak may not change the actual ‘cake’ component- having a complementary flavor of icing and distribution of it can be something that takes the cake from ‘good’ to ‘flavor bomb’...

Same thing goes for a peak- and the reality is with the level of competition that’s stepping on stages today, you may need that additional 1-3% over others to win your category and even further, an overall.

Most the work with regards to fat loss and formulating a peak week plan must be done before peak week comes around.

‘Peaking’ is a SHORT-TERM process, which is funny because the process of ‘getting there’ is something that takes months and months of around the clock compounded effort... but it is a very rewarding process.

In this episode of Anabolic Radio I had the pleasure of chatting to @christopher.barakat and his latest paper ‘Peak week recommendations for bodybuilders: an evidence based approach’ led by @doctorgfit and colleagues @fortitude_training @thealanaragon @bradschoenfeldphd

We chatted about many things such as, standardizing definitions for different peaking strategies, how to obtain data and formulate a plan, considerations from a training perspective, and misc. variables (e.g. sleep, stress, supplements) that have an ability to influence a peak.
Tune into the full discussion to understand how to optimize your peaking process!
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EP. 28 BRIAN MINOR- PRINCIPLES OF PROGRESSION: & FATIGUE MANAGEMENT

In the latest episode of @anabolicradio I had the pleasure of chatting to my friend @brianminor where we discuss the nuances of progression, periodization, mesocycle structure, and fatigue management.
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Think more overtime.
Not more overnight.
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Oftentimes many people who go to the gym, whether that be for recreational, or competitive reasons- fall for the fallacy of thinking more is better, or thinking the only way to ‘progress’ is by increasing load/weight for movements.
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When in many cases, before even considering any means of progression- we must ensure that a proper foundation is set in place and we are competent with our execution across all movement patterns.
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Overlooking this critical step in building a proper foundation to later progress on is similar to building a skyscraper with a rubbish foundation.
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Furthermore, there are contextual and practical limitations to progression- imagine trying to progress a lateral raise by 5-10lb increments every other week or so- it’s extremely realistic and if we consider progression from a relative perspective that will differ when compared to something like an RDL [isolation vs compound movements].
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The truth is...
There are MANY training variables we can manipulate within the context of a training program in order to progress the stimulus, outside of load lifted, such as:
- Effort (RPE/RIR)
- Reps
- Sets
- Tempo
- Rest Periods
- Improved execution
.
Tune into the full episode to understand principles for progression.
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CONNECT WITH ME ON SOCIAL MEDIA:
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