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1. Regularly deplete liver glycogen.
Whether by fasting, intense exercise, low carb diet, or a steep energy deficit (or all of them) regularly create a glucagon dominant state to increase lipolysis.
Whether by fasting, intense exercise, low carb diet, or a steep energy deficit (or all of them) regularly create a glucagon dominant state to increase lipolysis.
2. Place a greater demand on your body to perform than you did yesterday.
I don't care where you start from or what activity you choose. Progressively overload your training so that you force an adaptive response.
I like lifting heavy shit, but pick your own poison.
I don't care where you start from or what activity you choose. Progressively overload your training so that you force an adaptive response.
I like lifting heavy shit, but pick your own poison.
3. Consume adequate protein to not only support MPS and recovery but also suppress MPB. There are a lot of details to "optimise" For most simply aiming for "lots until full" is enough.
Antonio Et Als work indicates upto 2gm/lb results in favorable body composition. (what I do)
Antonio Et Als work indicates upto 2gm/lb results in favorable body composition. (what I do)
4. Minimise non protein energy intake beyond that required to meet your performance needs.
Eat more fat/carbs to increase energy or gain weight Eat less fat/carbs to lose weight.
Eat more fat/carbs to increase energy or gain weight Eat less fat/carbs to lose weight.
5. NEVER mix fat and carbs.
Whilst total energy balance dictates change in mass, high fat and carbs preferentially increases fat mass over LBM.
Conversely, high protein energy preferentially increases LBM over fat.
All you have to do now is be patient and wait for the magic.
Whilst total energy balance dictates change in mass, high fat and carbs preferentially increases fat mass over LBM.
Conversely, high protein energy preferentially increases LBM over fat.
All you have to do now is be patient and wait for the magic.
