Strategic Programming for Fat Loss Phases

The goal is to strip fat off and keep all that precious muscle. um so as long as your protein's high enough you can go to pretty low calories but you need to do that when it's time to do that which means if i'm training a woman and she's 32 body fat she doesn't really need to diet that hard like i personally me i'd rather rip the band-aid off and diet hard early and slow it down so diet hard get say six seven percent off as fast as possible Now you're kind of at what I would consider a normal or average body fat percentage. Maybe you're sitting around like 25, 26%. Cool. Let's slow it down from 26 to sub 20. And let's kind of ride it out at a very low deficit and try to do a nice low recomp. And then if you're crazy enough to want to get below 20, which below 20% for women is a lot leaner than they think. Most girls, they think they're 20%. They're more like 28, 29%. and so at that point now if we're going to say we hit 20 21 and you want to drop the 17 18 cool we can pull the hammer again because we've got a lot of room to move so if we need to take your calories low that's totally fine but we have to make a decision you can't train really hard and have really low calories so we're gonna have to at least not for very long we did it with you but it was like two and a half three weeks spurts and then we dialed back the volume and kept the calories the same and kind of let you recover. And then we do another big run. So there's a lot of logistics to go into programming where you have to know that, you know, how much can my client recover from and what are their metrics looking like? Are they sleeping still? Okay. Is their gut still okay? Do they have motivation to train? And I remember one morning you sent me a message saying like, I'm so fucking tired. I just, I don't want to train. I was like, great, because I've already reduced your volume starting next week. And you were like, what? I'm like, yeah, I already knew this was going to happen. Because if you know the biology, you can predict what's going to happen and you can be proactive against that. But most of the people in the industry would just grind it out and they just start grinding your ass on the ground and not take proactive action. But someone at your size, say at one point you're sitting at like 58, 59 kilos, you're not going to be able to eat 3000 calories. And you do you do any type of TD calculator, you do cash, McCardle, you do Harris Benedict, you do Mrs. Miffin, St. George, all of those are going to put your your BMR at like 900, maybe maybe 1000 calories, and then we start adding in TD or adding in meat, they make effect the food exercise, it's not going to be that much, because you might have, you might can increase that 30%, 40% for, let's say, you know, you're doing, you know, four or five weightlifting sessions, maybe a few conditioning sessions, maybe you're getting 10,000 steps a day. You're still going to be at about 14, 1500 calories. So if you want to create a deficit of say 500 calories, you're basically eating at your BMR. And if you want to get the rest of the fat off, that's what has to happen. And understand that getting super lean is not fun. You feel like a bag of dicks. I always tell people, look, if you want to get that lean, we'll do that. But I want you to realize you're going to feel like 10 pounds of shit in a five pound bag. So you have to be mentally prepared and you have to want it bad enough to continue on because shit is going to suck. Oh, and did it suck?