17 Day Diet Capacity

You may have reached the end of your capacity to make training progress while at your current caloric deficit. Either, increase calorie intake and accept a slower rate of fat loss, or accept that you are no longer going to make gains. If the latter, work to maintain your strength as far as possible for the rest of the cut and look forward to the sweet gains you will make when you come to bulk later. Possibility 2: There is something wrong with your training plan’s programming. This is far beyond the scope of this book however. You can check out The Muscle & Strength Training Pyramid book (~170 pages) that I co-authored with Eric Helms, or watch his free video lectures on the topic on the site I created for it here. Learn more at https://consumerscompare.org/17-day-diet-review/
Recall from part five that it is possible to gain muscle mass while in a calorie deficit, but our ability to do so decreases with training advancement, severity of the caloric deficit, and leanness. For bodybuilding, typically the early phase (say the first third) of a contest prep diet you can keep volume about the same and still progress. Then during the second third there should probably be a reduction in volume of about 15-25%, and then if necessary another reduction during the final third of a similar magnitude. To put that another way, in the first third you’ll still gain muscle mass, in the second third you’ll plateau, and then you’ll make some small losses towards the very end, but ideally you will break even. For powerlifting it will be a similar story to the bodybuilder, except with two key differences. Learn more at http://sundowndivers.org/?p=70 and http://dietcruncher.com/
Firstly, there will be no “latter third” with muscle mass losses as the powerlifter does not need to reduce body fat to the same extreme level as the bodybuilder. (Powerlifters will rarely go under 10% body fat, but bodybuilders need to be around the 5-6% mark to be competitive even in natural divisions nowadays, thanks to modern day conditioning bandits like Alberto Nuñez .) Secondly, the latter half of the powerlifter’s cut can go hand in hand with a periodized plan (e.g., linearly periodizing by tapering volume and increasing intensity/load) to get gains in strength to peak for their meet without necessitating muscle gain. Regardless of the category of trainee, deloads should be kept in at a regular pace (every four weeks) and not skipped. If someone is fairly new to lifting, or coming back from a break from training, they can expect to make progress for a longer. On Getting Exceptionally Lean “But how do I get lower than 10% body fat? I always seem to struggle at that point.” There are no tricks or gimmicks to getting exceptionally lean, it just appears to most people that there are, or we want to believe that there must be because it seems like such a struggle. Here’s why: • The leaner we get the more our bodies hate us (causing irritability, hunger and lethargy). People have often dieted down too hard and fast to get to this point, and haven’t had any diet breaks, which exacerbates these things. • At the same time the rate that we can lose fat is much lower – so the changes each week are far less visually rewarding (if noticeable at all). This is especially true when getting to the 8-9% body-fat point, where nearly all the fat has gone from the abs. – People don’t see the lower- back fat coming off in the mirror each day, so they think nothing is happening.

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