30 Seconds SummaryLessons From My Recent Fat Loss Experience
- Structured nutrition phases: Mass, Maintain, Cut to progressively gain muscle, stabilize, and reduce fat.
- Recent cut phase lasted from July 31 to October 9, losing 14lbs by cutting and peaking for a photoshoot.
- Diet aimed at fat loss to enhance future muscle gains, with a secondary goal of preparing for a bodybuilding show.
- Macros and calories were strategically reduced over the 10-week diet, complemented by increased cardio.
- Utilized moderate to high volume strength training to preserve muscle during calorie deficit.
- Adjusted meal timing to manage evening hunger, improving sleep and reducing diet-induced stress.
- Prioritized bland, high-volume food choices like vegetables and lean protein to manage hunger and cravings.
- Implemented a progressive increase in cardio and training intensity to prevent stalls in fat loss.
- Emphasized the importance of sleep for recovery and effective fat loss.
- Routine and consistency in diet and exercise were key to successful fat loss.
Renaissance Periodization
Dr. Mike Israetel, Co-founder and Chief Sport Scientist
