1 00:00:00,040 --> 00:00:03,320 The most exciting part of any fat loss diet is the part where 2 00:00:03,320 --> 00:00:06,200 the fat starts melting off your body and you were seeing 3 00:00:06,200 --> 00:00:08,880 yourself physically transformed week after week. 4 00:00:09,200 --> 00:00:11,680 And this part of the process happens during the progressive 5 00:00:11,680 --> 00:00:14,600 phase, which is exactly what I'm going to be covering in today's 6 00:00:14,720 --> 00:00:16,800 podcast. Phase one was the primer phase, 7 00:00:16,800 --> 00:00:20,120 covering how to prepare for the diet ahead, and that'll be 8 00:00:20,120 --> 00:00:21,960 LinkedIn the description of this podcast because we already 9 00:00:21,960 --> 00:00:24,040 covered that in Part 1 of this series. 10 00:00:24,360 --> 00:00:27,440 Phase two, which we're doing today, is the progressive phase, 11 00:00:27,480 --> 00:00:29,360 and this is where we're going to calculate our calories and 12 00:00:29,360 --> 00:00:32,280 macros, set up the diet, determine the timeline, and 13 00:00:32,479 --> 00:00:35,720 start pursuing the physical transformation we are after. 14 00:00:35,800 --> 00:00:39,240 And finally will be phase three, which we'll cover in Part 3 of 15 00:00:39,240 --> 00:00:42,080 this series, the PROSPER phase. And this is designed to help you 16 00:00:42,080 --> 00:00:44,600 come out of the diet properly and sustain the results you've 17 00:00:44,600 --> 00:00:47,400 achieved, avoiding weight regain entirely. 18 00:00:47,560 --> 00:00:50,320 For now, let's dive into phase two, the progressive phase, and 19 00:00:50,320 --> 00:00:53,320 learn how to set up an optimal diet for maximal fat loss 20 00:00:53,320 --> 00:00:57,840 results. The greatest things in life all 21 00:00:57,840 --> 00:01:01,440 start with a challenge. You must accept that everything 22 00:01:01,440 --> 00:01:05,239 is hard before it gets easy. Every every, every, everything 23 00:01:05,239 --> 00:01:07,320 you want in life begins with a hard path. 24 00:01:07,960 --> 00:01:10,600 So the first part to cover with the progressive phase is 25 00:01:10,600 --> 00:01:13,800 determining the timeline. At the end of the day, every 26 00:01:13,800 --> 00:01:16,160 person diving into a phallos phase, they want to have a light 27 00:01:16,160 --> 00:01:20,440 at the end of the tunnel, right? If somebody has 100 plus pounds 28 00:01:20,440 --> 00:01:22,840 to lose, this is a very difficult thing to do because 29 00:01:22,840 --> 00:01:27,400 they could diet for a full year or more and actually continue to 30 00:01:27,400 --> 00:01:29,080 get healthier and healthier as it goes. 31 00:01:29,400 --> 00:01:33,200 If somebody has £50 or less, it is really important to set a 32 00:01:33,200 --> 00:01:35,160 timeline. And this also doesn't mean that 33 00:01:35,160 --> 00:01:37,760 somebody with more than that can't set a timeline because 34 00:01:37,760 --> 00:01:40,360 they should. And as humans, psychologically 35 00:01:40,360 --> 00:01:42,560 speaking, we want to see the light at the end of the tunnel. 36 00:01:42,560 --> 00:01:44,560 We want to see a destination that we are going to. 37 00:01:44,880 --> 00:01:46,440 There's nothing worse than getting some calories, 38 00:01:46,440 --> 00:01:48,720 understanding you're going into a phallus phase and not knowing 39 00:01:48,720 --> 00:01:51,560 exactly when it ends, or at least what the next step is, 40 00:01:51,840 --> 00:01:55,360 because the end point can shift. So we might be determining this 41 00:01:55,360 --> 00:01:58,920 timeline and saying it's 16 weeks, for example, and it might 42 00:01:58,920 --> 00:02:01,480 be 18 and it could be 14. Things change. 43 00:02:01,680 --> 00:02:05,480 The point is, is that we do want to try to create a goal for the 44 00:02:05,480 --> 00:02:08,199 client as often as we can. We want a destination They are 45 00:02:08,199 --> 00:02:11,720 going to a timeline that they know that is a finish line and 46 00:02:11,720 --> 00:02:13,520 they're in a journey to pursue that. 47 00:02:13,520 --> 00:02:17,440 Because when there isn't that aspect, it can be more difficult 48 00:02:17,440 --> 00:02:19,880 to stay engaged and motivated to continue the diet. 49 00:02:20,400 --> 00:02:23,840 A few more things this does is obviously give us this objective 50 00:02:23,840 --> 00:02:27,000 measure, but that objective measure gives us the ability to 51 00:02:27,000 --> 00:02:30,440 adjust the diet properly. It also sets us up for making 52 00:02:30,440 --> 00:02:33,160 sure we're calculating the calorie deficit properly and 53 00:02:33,160 --> 00:02:35,280 looking for a rate of loss that makes sense. 54 00:02:35,520 --> 00:02:38,880 How much weight should we be losing per week to get to point 55 00:02:38,880 --> 00:02:41,520 B by the end of blank month? Right? 56 00:02:41,520 --> 00:02:44,520 We need to know a full timeline so that we can break it up and 57 00:02:44,520 --> 00:02:45,960 then further calculate the calories. 58 00:02:46,240 --> 00:02:48,760 This also opens up the calendar for potential diet breaks, 59 00:02:48,760 --> 00:02:51,920 deloads, refeeds, social events, things like that. 60 00:02:52,120 --> 00:02:54,160 Because if we know we're dieting through the holidays, for 61 00:02:54,160 --> 00:02:57,040 example, we just have to factor in the different events coming 62 00:02:57,040 --> 00:03:00,720 up to make sure that we are dieting appropriately and able 63 00:03:00,720 --> 00:03:03,040 to participate in those without it setting us back. 64 00:03:03,080 --> 00:03:05,080 And there's no reason why somebody can't do that. 65 00:03:05,440 --> 00:03:08,240 But having that timeline allows us to understand this. 66 00:03:08,400 --> 00:03:11,360 And then last but not least, it gives us all real expectations 67 00:03:11,600 --> 00:03:14,040 because if somebody is expecting to get really lean and they 68 00:03:14,040 --> 00:03:16,520 don't know when they might think they're going to get there 69 00:03:16,520 --> 00:03:20,080 sooner than you are as the coach are actually telling them to. 70 00:03:20,120 --> 00:03:22,840 And if you're somebody watching this that is self coaching 71 00:03:22,840 --> 00:03:25,760 through a fat loss phase, then for you, it's setting your own 72 00:03:25,760 --> 00:03:28,920 expectations in the process knowing how long this is really 73 00:03:28,920 --> 00:03:30,480 going to take you. So you to get your hopes up for 74 00:03:30,480 --> 00:03:33,240 a fast track fat loss if you have more weight to lose and it 75 00:03:33,240 --> 00:03:35,520 should be taking a little bit longer to do it the right way. 76 00:03:35,560 --> 00:03:38,640 Now that we have this timeline mapped out, we need to create a 77 00:03:38,640 --> 00:03:40,080 deficit. We have to actually calculate 78 00:03:40,080 --> 00:03:42,880 the calories. And in my opinion, from really 79 00:03:42,880 --> 00:03:45,400 reading a ton of research and coaching thousands of people at 80 00:03:45,400 --> 00:03:48,360 this point, an aggressive calorie deficit is going to work 81 00:03:48,360 --> 00:03:50,520 best in the beginning. And there's a few reasons for 82 00:03:50,520 --> 00:03:51,840 this. And this doesn't mean I disagree 83 00:03:51,840 --> 00:03:53,560 with people that think you should go slow and steady, 84 00:03:53,560 --> 00:03:55,200 right? We have this slow sustainable 85 00:03:55,200 --> 00:03:57,840 process. What people don't understand 86 00:03:57,840 --> 00:04:01,520 when they lack scientific research from a knowledge base 87 00:04:01,520 --> 00:04:04,800 or the experience required to work with people like this, is 88 00:04:04,800 --> 00:04:07,440 that your metabolism adapts really well. 89 00:04:07,440 --> 00:04:10,320 It's very dynamic. And if you create a small 5% 90 00:04:10,720 --> 00:04:12,800 deficit in the beginning, you're not going to see any weight 91 00:04:12,800 --> 00:04:15,600 loss, which is very really frustrating because you might 92 00:04:15,600 --> 00:04:18,320 see it in the diet. You feel it psychologically and 93 00:04:18,320 --> 00:04:20,440 you know, physiologically you're a little bit hungrier because 94 00:04:20,440 --> 00:04:24,160 you just cut calories, but not enough to where you're breaking 95 00:04:24,160 --> 00:04:26,520 out of that maintenance range because your maintenance isn't a 96 00:04:26,520 --> 00:04:28,760 dead set target. Your maintenance is a range. 97 00:04:29,040 --> 00:04:31,840 And if we know it's a range and you don't breakthrough that 98 00:04:31,840 --> 00:04:35,600 maintenance range, your body will not start dropping calories 99 00:04:35,600 --> 00:04:38,760 because it instantly will adapt to the deficit you've created. 100 00:04:39,280 --> 00:04:44,800 That 5% drop isn't a big enough gap to avoid adaptation. 101 00:04:44,800 --> 00:04:46,960 Your body will step a little bit less, it'll move a little bit 102 00:04:46,960 --> 00:04:49,120 less, talk a little bit less. It's going to train a little bit 103 00:04:49,120 --> 00:04:51,040 less hard. You're eating less food, which 104 00:04:51,040 --> 00:04:52,960 is also going to drop your thermic effect of food, right? 105 00:04:53,280 --> 00:04:54,720 Metabolic adaptation is going to happen. 106 00:04:54,720 --> 00:04:56,480 We know that. And it's going to happen a lot 107 00:04:56,480 --> 00:04:59,120 easier and it's going to be more prominent in the results you 108 00:04:59,120 --> 00:05:03,320 see, or better yet said the lack of results you see if you do 109 00:05:03,320 --> 00:05:05,520 this tiny calorie drop in the beginning. 110 00:05:05,920 --> 00:05:10,440 So what I recommend is a 10% minimum and 5% adjustments 111 00:05:10,440 --> 00:05:12,200 should be saved for the adjustments down the road. 112 00:05:12,360 --> 00:05:15,360 You can drop your calories by 5% after you've already started the 113 00:05:15,360 --> 00:05:17,440 deficit and you hit a plateau months down the road. 114 00:05:17,440 --> 00:05:20,360 That is totally fine. But in the initial phase, 10% is 115 00:05:20,360 --> 00:05:23,400 the bare minimum you should go. 30% I would say is the maximum. 116 00:05:23,400 --> 00:05:26,080 Above that it becomes very unsustainable, even though there 117 00:05:26,080 --> 00:05:28,040 is research to support greater deficits than that. 118 00:05:28,480 --> 00:05:31,520 And what I've seen work best for most people from an adherence 119 00:05:31,520 --> 00:05:35,040 perspective and a results perspective is 15 to 25%. 120 00:05:35,400 --> 00:05:38,200 So that means you initially create a deficit of 15 to 25% 121 00:05:38,200 --> 00:05:41,080 from your maintenance calories drawn from carbs or fat, which 122 00:05:41,080 --> 00:05:44,520 we'll get into here soon. And from there, you consistently 123 00:05:44,520 --> 00:05:46,360 diet. And as plateaus or stalls 124 00:05:46,360 --> 00:05:48,760 happen, you pull your calories by 5 to 10%. 125 00:05:48,760 --> 00:05:52,400 These tiny micro adjustments or drops in calories to keep the 126 00:05:52,400 --> 00:05:55,000 diet moving. And there's some good examples 127 00:05:55,000 --> 00:05:57,240 of this. We have the Matador study which 128 00:05:57,240 --> 00:05:59,880 showed A2 week deficit and two week maintenance. 129 00:06:00,360 --> 00:06:03,680 But what they did and they adjusted for this is a 33% 130 00:06:03,680 --> 00:06:05,680 calorie deficit. If we look at doctor Bill 131 00:06:05,680 --> 00:06:08,120 Campbell's diet break study where they had five day deficit, 132 00:06:08,120 --> 00:06:12,560 2 day refeed week after week that a 25% calorie deficit. 133 00:06:13,000 --> 00:06:16,720 And they actually made-up for that in in meaning at the end of 134 00:06:16,720 --> 00:06:20,480 the seven day average they were in a a 25% deficit, which really 135 00:06:20,480 --> 00:06:23,320 means the five days of dieting was even greater than 25%. 136 00:06:23,320 --> 00:06:25,520 But when you factor in the two days of maintenance during the 137 00:06:25,520 --> 00:06:28,360 weekend, it equal to a 25% calorie deficit. 138 00:06:28,920 --> 00:06:30,520 And then we have something called the Tempo Diet. 139 00:06:30,520 --> 00:06:32,280 And what they did here is they actually had two different 140 00:06:32,280 --> 00:06:34,200 dieting groups. They had a four month versus a 141 00:06:34,200 --> 00:06:38,160 12 month diet group with post menopausal women and the four 142 00:06:38,160 --> 00:06:41,840 month groups weight loss was significantly greater short and 143 00:06:41,840 --> 00:06:45,240 long term and they dieted with a 65 to 75% deficit. 144 00:06:45,440 --> 00:06:48,040 The other group was a 25 to 35% deficit. 145 00:06:48,200 --> 00:06:52,000 It's pretty crazy because the the results showed long term 146 00:06:52,000 --> 00:06:53,200 they sustained the weight loss better. 147 00:06:53,400 --> 00:06:56,720 And this is likely because in what the scientists in the study 148 00:06:56,720 --> 00:06:59,520 actually alluded to is that they had a greater motivation curve. 149 00:06:59,680 --> 00:07:01,840 You have more motivation when you see results faster. 150 00:07:01,840 --> 00:07:04,720 So these women saw more results and they saw them quicker and 151 00:07:04,720 --> 00:07:06,240 that motivated them to keep going. 152 00:07:06,680 --> 00:07:11,360 So that's a 65 plus percent deficit, which is massive and 153 00:07:11,360 --> 00:07:15,400 very difficult to adhere to. So when I'm saying 15 to 25% in 154 00:07:15,400 --> 00:07:18,800 this context, you realize it's actually pretty small. 155 00:07:19,000 --> 00:07:23,200 So we want to have that semi aggressive initial drop for the 156 00:07:23,200 --> 00:07:26,760 calories. Setting up your optimal macros 157 00:07:26,760 --> 00:07:29,760 is the next step, and a really easy way to understand this is 158 00:07:29,760 --> 00:07:32,880 if you're just trying to focus on adherence and preference. 159 00:07:32,880 --> 00:07:35,080 Maybe this client is sedentary and just wants weight loss, but 160 00:07:35,080 --> 00:07:37,120 they're not really so focused on performance or muscle or 161 00:07:37,120 --> 00:07:39,040 anything like that. Just generally need to lose 162 00:07:39,040 --> 00:07:40,760 weight. It's very neutral, you know, 163 00:07:40,760 --> 00:07:42,560 Have enough protein, getting a calorie deficit? 164 00:07:42,560 --> 00:07:44,280 Don't worry about carbs and fats, just stick to your 165 00:07:44,280 --> 00:07:46,760 calories. If we're looking at performance 166 00:07:47,280 --> 00:07:49,680 with, you know, higher activity, so we're looking at strength, 167 00:07:49,680 --> 00:07:52,000 performance, sports, stuff like that, we're going to want to 168 00:07:52,000 --> 00:07:54,440 have a higher carb diet and a lower fat diet. 169 00:07:54,680 --> 00:07:57,040 If we're favoring muscle tissue and we're trying to have 170 00:07:57,520 --> 00:08:00,960 physique transformation, it's going to be carbs favorite over 171 00:08:00,960 --> 00:08:03,160 fat as well. So a higher carb diet, always 172 00:08:03,160 --> 00:08:06,600 being a high protein diet and individual factors such as 173 00:08:06,600 --> 00:08:07,920 hormones, gut health, stuff like that. 174 00:08:07,920 --> 00:08:09,200 It's going to be individually dependent. 175 00:08:09,200 --> 00:08:10,240 Everybody's going to be different. 176 00:08:10,240 --> 00:08:13,160 Some of these situations are going to be better off on a high 177 00:08:13,160 --> 00:08:15,760 carb, low fat and some of these are going to be better on a high 178 00:08:15,760 --> 00:08:18,760 fat, low carb. But the main take away here I 179 00:08:18,760 --> 00:08:22,200 would say is that anybody who is focused specifically on physique 180 00:08:22,400 --> 00:08:26,280 changes, so looking at fat loss and muscle retention or growth 181 00:08:26,280 --> 00:08:29,080 or performance, we need to make sure we have enough carbs and 182 00:08:29,080 --> 00:08:31,560 diet does not mean fats don't help, does not mean fats need to 183 00:08:31,560 --> 00:08:34,360 be low, especially not initially. 184 00:08:34,360 --> 00:08:37,360 But when we are pulling calories down, we need to understand this 185 00:08:37,360 --> 00:08:40,400 so that we don't take away from our carbs too much because that 186 00:08:40,400 --> 00:08:43,480 will negatively impact our performance and our muscle 187 00:08:43,880 --> 00:08:47,200 growth aspirations. So when we set up these daily 188 00:08:47,200 --> 00:08:49,800 targets for fat loss, maintenance is again, again, we 189 00:08:49,800 --> 00:08:52,840 take our maintenance calories, then we are going to pull 15 to 190 00:08:52,840 --> 00:08:55,160 25% of those calories, create deficit. 191 00:08:55,320 --> 00:08:58,240 If you don't know what your maintenance calories are, track 192 00:08:58,240 --> 00:09:01,560 your diet for one to two weeks. Weigh yourself everyday for one 193 00:09:01,560 --> 00:09:02,840 to two weeks and take the averages. 194 00:09:03,080 --> 00:09:05,960 Or you can do it way easier than that and just use an online 195 00:09:05,960 --> 00:09:08,840 macro calculator to find out what your total daily energy 196 00:09:08,840 --> 00:09:11,480 expenditure and your maintenance caloric intake is. 197 00:09:11,680 --> 00:09:13,640 And you can find that at taylorcoachingmethod.com. 198 00:09:13,800 --> 00:09:15,960 You can hit the menu and we have a bunch of tools. 199 00:09:15,960 --> 00:09:21,480 You can calculate that your one Rep Max, you can calculate that. 200 00:09:21,480 --> 00:09:23,760 You can calculate your one on RAM, You can look at supplement 201 00:09:23,760 --> 00:09:24,840 index. We have loads of stuff. 202 00:09:24,840 --> 00:09:27,280 All that is in the description of this YouTube video. 203 00:09:27,280 --> 00:09:29,640 So you can actually go calculate that very easily. 204 00:09:29,840 --> 00:09:33,920 Then you will pull 25 to 15 to 25% of those calories create a 205 00:09:33,920 --> 00:09:36,200 deficit. We're going to be looking at 1 206 00:09:36,200 --> 00:09:41,000 to 1.5g per pound of body weight in protein for somebody who has 207 00:09:41,280 --> 00:09:44,880 £20 or less to lose. If you have over 20 lbs, we can 208 00:09:44,880 --> 00:09:49,360 lower that to 0.8 and upwards of 1.5 because this ultra high 209 00:09:49,360 --> 00:09:51,960 protein intake is not dangerous, it's totally harmless. 210 00:09:52,080 --> 00:09:55,360 It might actually help promote better muscle protein synthesis 211 00:09:55,360 --> 00:09:58,520 while in deficit to maintain muscle tissue as well as support 212 00:09:58,520 --> 00:10:00,600 a good metabolism leading to more fat loss. 213 00:10:00,600 --> 00:10:03,160 And there's plenty of research showing individuals consuming 214 00:10:03,160 --> 00:10:06,000 well over their body weight in protein and actually losing body 215 00:10:06,000 --> 00:10:08,840 fat even though they're at maintenance or sometimes in a 216 00:10:08,840 --> 00:10:11,920 surplus of calories because the thermic effect food is very high 217 00:10:11,920 --> 00:10:14,920 with protein doesn't necessarily mean you need to. 218 00:10:14,920 --> 00:10:16,360 And for some people that can be uncomfortable. 219 00:10:16,360 --> 00:10:18,440 So I'm not saying everybody has to, but the point is you don't 220 00:10:18,440 --> 00:10:21,080 have to worry about high protein and there is plenty of research 221 00:10:21,080 --> 00:10:25,320 to say that a recomp goal might be more successful if you 222 00:10:25,440 --> 00:10:28,320 consume more protein. Next we look at that we're 223 00:10:28,320 --> 00:10:32,520 looking at 0.25 to 0.5 times your body weight as like the 224 00:10:32,520 --> 00:10:35,440 minimal effective dose, the lighter you are. 225 00:10:35,760 --> 00:10:39,080 In general, and I see this a lot with really smaller female 226 00:10:39,080 --> 00:10:41,920 individuals. A female individuals is 115 to 227 00:10:41,920 --> 00:10:44,880 125 lbs looking to lose 5 to 10 lbs. 228 00:10:45,200 --> 00:10:48,000 We're probably leaning towards that .5g per pound because they 229 00:10:48,040 --> 00:10:51,080 are a lighter individual. But everybody else, the lowest 230 00:10:51,080 --> 00:10:53,400 you should go is 0.25. Your hormones are going to be 231 00:10:53,400 --> 00:10:56,120 totally fine. The the hormonal negative 232 00:10:56,120 --> 00:10:59,280 impacts going to be greater from the calorie deficit you're in or 233 00:10:59,320 --> 00:11:02,440 the lower body fat levels you achieve if you take it very far. 234 00:11:02,640 --> 00:11:03,680 So you're totally safe to do that. 235 00:11:03,680 --> 00:11:06,160 But a good healthy range is going to be found in between 236 00:11:06,160 --> 00:11:10,400 that 0.25 to 0.5. And then last but not least, all 237 00:11:10,400 --> 00:11:12,000 your carb or calories left go to carbs. 238 00:11:12,000 --> 00:11:14,920 So take the rest of your calories, divide those by 4. 239 00:11:14,920 --> 00:11:16,880 That's going to give you your carbohydrates because 240 00:11:16,880 --> 00:11:18,600 carbohydrates have 4 calories per gram. 241 00:11:19,720 --> 00:11:23,440 Now that we have our macros figured out, should we just 242 00:11:23,440 --> 00:11:26,000 track macros and play the flexible dieting game or should 243 00:11:26,000 --> 00:11:28,840 we set up a meal plan? And the reality is it's totally 244 00:11:28,840 --> 00:11:31,400 dependent on the individual. And most of the time, I think 245 00:11:31,400 --> 00:11:33,160 you can find a balance between the two. 246 00:11:33,560 --> 00:11:38,920 I often like to use a flexible meal plan or a structured 247 00:11:38,920 --> 00:11:42,480 flexible dieting plan. And what this is, is we're 248 00:11:42,480 --> 00:11:45,080 always going to have our calories and macros as our 249 00:11:45,080 --> 00:11:47,640 baseline of what we should be paying attention to and what we 250 00:11:47,640 --> 00:11:50,760 should be adjusting from. But there's plenty of 251 00:11:50,760 --> 00:11:53,040 circumstances where we might create a meal plan to fit those 252 00:11:53,040 --> 00:11:56,480 macros so that we can just easily prep, rinse and repeat, 253 00:11:56,480 --> 00:11:59,280 and have a scheduled system around the foods we eat. 254 00:11:59,640 --> 00:12:02,520 This often helps people have better energy, better digestion, 255 00:12:02,880 --> 00:12:05,320 way better adherence to sticking to those calories and macros 256 00:12:05,320 --> 00:12:06,960 throughout the week. Because they don't have to think 257 00:12:06,960 --> 00:12:09,920 about it every day and play the macro Tetris game where 258 00:12:09,920 --> 00:12:12,360 day-to-day they're trying to swap foods in and out and get 259 00:12:12,360 --> 00:12:14,040 fancy. When you could just rinse and 260 00:12:14,040 --> 00:12:16,800 repeat over and over again. And then when the weekend comes, 261 00:12:17,040 --> 00:12:19,240 you can play that macro Tetris game and have a little bit of 262 00:12:19,240 --> 00:12:22,240 flexibility. So which one should we be using? 263 00:12:22,360 --> 00:12:24,520 The reality is, is that both can work really well and there's 264 00:12:24,520 --> 00:12:25,840 research to support both of them. 265 00:12:26,080 --> 00:12:28,880 A flexible dieting plan has actually been shown in research 266 00:12:28,880 --> 00:12:32,200 to increase micronutrient variety. 267 00:12:32,200 --> 00:12:35,320 And this is pretty common and, and expected. 268 00:12:35,320 --> 00:12:38,640 If you think about it, if we're eating a, a vast, you know, 269 00:12:38,640 --> 00:12:41,280 variety of foods and of course we're going to get different 270 00:12:41,280 --> 00:12:43,920 micronutrients and different types of foods because we're 271 00:12:43,920 --> 00:12:45,480 changing up the foods we eat. So we're getting different 272 00:12:45,480 --> 00:12:47,920 colors and different greens and different meats and different 273 00:12:48,160 --> 00:12:50,560 fruits and produce. And this is going to lead to a 274 00:12:50,560 --> 00:12:53,680 lot of micronutrient diversity. However, we can set up a 275 00:12:53,680 --> 00:12:56,680 flexible meal plan to where we do change up the fruits and 276 00:12:56,680 --> 00:12:59,320 vegetables throughout the week, but we rinse and repeat them. 277 00:12:59,480 --> 00:13:03,680 So maybe breakfast is the same set of blueberries every day and 278 00:13:03,680 --> 00:13:07,360 dinner is always green beans, but lunch is Brussels sprouts 279 00:13:07,400 --> 00:13:09,600 and we have an apple on the side of our snack. 280 00:13:09,600 --> 00:13:11,920 And so we are getting the variety throughout the day and 281 00:13:11,920 --> 00:13:14,480 then the next week, we can easily swap the blueberries for 282 00:13:14,480 --> 00:13:16,360 raspberries and change it up this week. 283 00:13:16,600 --> 00:13:19,080 So there's a good way to go about doing this where you can 284 00:13:19,080 --> 00:13:22,240 have consistency and standardization to adjust from 285 00:13:22,360 --> 00:13:25,040 while also getting that variety. And then of course, if we want 286 00:13:25,040 --> 00:13:27,720 to have more of that, if it fits your macros approach on the 287 00:13:27,720 --> 00:13:30,000 weekends, we're still within our calories. 288 00:13:30,000 --> 00:13:33,480 We are going to still accomplish the goal of fat loss while not 289 00:13:33,480 --> 00:13:36,000 losing all that progress just because we're constantly 290 00:13:36,000 --> 00:13:38,760 changing things every single day, which we know leads to 291 00:13:38,800 --> 00:13:43,200 inaccuracies within tracking. But a little bit of that is OK. 292 00:13:43,200 --> 00:13:44,720 It's not going to outweigh the rest of the diet. 293 00:13:46,840 --> 00:13:50,120 So ultimately the decision kind of boils down to what is best 294 00:13:50,120 --> 00:13:53,360 for the client, how serious their goal is, and what stage of 295 00:13:53,360 --> 00:13:56,040 the game they're in. For somebody brand new, it could 296 00:13:56,040 --> 00:13:57,800 go either way. They might need a meal plan to 297 00:13:57,800 --> 00:14:00,120 show them and teach them, give them some education and 298 00:14:00,120 --> 00:14:03,280 knowledge around food awareness, what foods to eat, how to meal 299 00:14:03,280 --> 00:14:06,400 prep properly, and then for somebody else brand new, that 300 00:14:06,400 --> 00:14:08,600 might drive them crazy because they feel so restricted. 301 00:14:08,600 --> 00:14:10,760 So we have to understand the individual we're talking about 302 00:14:10,760 --> 00:14:12,720 here and just know that we have these options. 303 00:14:12,880 --> 00:14:16,160 We can put them together, we can use them separately and we can 304 00:14:16,160 --> 00:14:17,240 find the right approach for them. 305 00:14:17,920 --> 00:14:20,400 And so when we summarize these two options to try to help you 306 00:14:20,400 --> 00:14:24,200 figure out which one is best for you, Looking at the benefits of 307 00:14:24,200 --> 00:14:27,200 meal plans, consistency and accuracy is going to be really 308 00:14:27,200 --> 00:14:29,320 high. Troubleshooting dietary issues 309 00:14:29,320 --> 00:14:31,520 is going to be really easy because if somebody has a gut 310 00:14:31,520 --> 00:14:33,800 problem or anything like that, it's very easy to figure out 311 00:14:33,800 --> 00:14:36,440 what the culprit is. If they're eating the same thing 312 00:14:36,440 --> 00:14:40,280 day-to-day, we can remove one item and boom, we see the 313 00:14:40,280 --> 00:14:43,240 improvement in their gut health. We're going to limit cravings. 314 00:14:43,240 --> 00:14:45,920 There's actually some good research to show when we repeat 315 00:14:45,920 --> 00:14:48,800 foods day after day, we're actually going to lower the 316 00:14:48,800 --> 00:14:52,200 cravings we have, right? Because you do not crave things 317 00:14:52,200 --> 00:14:54,680 that you constantly consume. And this even goes to the 318 00:14:54,680 --> 00:14:57,680 flexibility side. Somebody who has the same set of 319 00:14:57,680 --> 00:15:02,040 Oreos every single day begins to easily control their ability to 320 00:15:02,040 --> 00:15:05,080 eat Oreos within the diet or to control their cravings for other 321 00:15:05,080 --> 00:15:06,840 foods because they're allowing those things in. 322 00:15:07,080 --> 00:15:10,360 But it's, it's really coming from the repetitive nature of 323 00:15:10,360 --> 00:15:14,000 this or from the healthy foods itself that limits the cravings. 324 00:15:14,680 --> 00:15:17,480 And then last but not least, this also controls our hunger 325 00:15:17,480 --> 00:15:19,920 and our overeating patterns. And there's multiple studies 326 00:15:19,920 --> 00:15:24,640 that show we can be over stimulated just from good smells 327 00:15:24,640 --> 00:15:28,280 or new taste and triggers these hunger signals, which is hard to 328 00:15:28,280 --> 00:15:31,560 avoid completely. But if we can repeat foods 329 00:15:31,560 --> 00:15:35,080 throughout the week with a meal plan, then we are going to limit 330 00:15:35,800 --> 00:15:38,480 our overeating episodes because we control hunger better and 331 00:15:38,480 --> 00:15:41,640 it's going to limit overeating as a whole, which tends to lead 332 00:15:41,640 --> 00:15:44,160 to a calorie surplus. And that obviously doesn't help 333 00:15:44,160 --> 00:15:48,040 us with the deficit. The benefits of flexible dieting 334 00:15:48,040 --> 00:15:50,560 is number one, education and autonomy. 335 00:15:50,560 --> 00:15:53,520 If we just follow a meal plan, it's on a piece of paper as like 336 00:15:53,520 --> 00:15:55,240 a list in a menu that we got to follow day-to-day. 337 00:15:55,240 --> 00:15:57,680 We don't really learn anything. We're just it's monkey see, 338 00:15:57,680 --> 00:16:00,800 monkey do. I want to educate clients on why 339 00:16:00,920 --> 00:16:04,240 they should fit certain foods in, what foods we can swap and 340 00:16:04,240 --> 00:16:06,640 still get the same nutrients or the same caloric value. 341 00:16:06,920 --> 00:16:11,040 And you know, flexible dieting actually allows this variety to 342 00:16:11,040 --> 00:16:13,040 happen. And it does teach people quite 343 00:16:13,040 --> 00:16:16,520 often a lot more than they would learn if they were just doing a 344 00:16:16,520 --> 00:16:18,720 meal plan. They're going to increase their 345 00:16:18,720 --> 00:16:20,480 food selection. So again, as I mentioned before, 346 00:16:20,480 --> 00:16:22,960 there's research that show this is going to increase our 347 00:16:22,960 --> 00:16:24,920 micronutrient diversity throughout the diet. 348 00:16:25,240 --> 00:16:27,160 And this also, and this is probably the biggest one, and 349 00:16:27,160 --> 00:16:29,480 This is why even if you are following a meal plan, you 350 00:16:29,480 --> 00:16:31,920 should definitely make sure that you have at least one day a week 351 00:16:31,920 --> 00:16:34,480 where you're not social inclusion. 352 00:16:35,120 --> 00:16:38,160 You can't follow a meal plan and also go out to eat with friends. 353 00:16:38,160 --> 00:16:41,200 So being able to go, you know, have a social meal with friends 354 00:16:41,200 --> 00:16:44,160 or family and not feel like you're trapped in this diet and 355 00:16:44,160 --> 00:16:47,240 it's not allowing you to have social encounters is a very 356 00:16:47,240 --> 00:16:50,320 negative place to be in. And dieting should be something 357 00:16:50,320 --> 00:16:52,320 that improves your life because you're getting leaner and 358 00:16:52,320 --> 00:16:53,560 healthier throughout the process. 359 00:16:53,880 --> 00:16:56,120 So it's really important to make sure that if you are following a 360 00:16:56,120 --> 00:16:59,200 meal plan, understand how to be flexible with your diet so that 361 00:16:59,200 --> 00:17:03,200 you can have the opportunity to be social and enjoy social meals 362 00:17:03,200 --> 00:17:05,040 and foods and settings and things like that. 363 00:17:05,200 --> 00:17:07,960 As we wind down towards the end of this progressive phase 364 00:17:07,960 --> 00:17:10,599 presentation, we, we need to look at diet adjustments, right? 365 00:17:10,599 --> 00:17:15,359 So we have established the point of a progressive phase loose 366 00:17:15,359 --> 00:17:17,400 fat. We have determined our calories, 367 00:17:17,400 --> 00:17:20,240 we have determined the calorie deficit from those calories and 368 00:17:20,240 --> 00:17:22,880 what are macro should be. We've learned about structured 369 00:17:22,880 --> 00:17:25,480 flexibility so that we can toggle between a meal plan and 370 00:17:25,480 --> 00:17:28,400 flexible dieting as needed or as we see fit. 371 00:17:28,400 --> 00:17:31,600 For us individually as a person and what our lifestyle is like 372 00:17:32,000 --> 00:17:34,400 now, we need to know how to adjust the diet, right? 373 00:17:34,400 --> 00:17:36,880 How do we adjust as plateaus hit? 374 00:17:37,320 --> 00:17:41,200 I, I alluded to this slightly before, but 5 to 10% drop in 375 00:17:41,200 --> 00:17:43,400 calories is almost always going to be a safe bet. 376 00:17:43,840 --> 00:17:47,120 If you are stuck at a plateau, take your total caloric intake. 377 00:17:47,120 --> 00:17:49,320 Say you have 2000 calories in your diet. 378 00:17:49,640 --> 00:17:51,960 We're going to pull 5 to 10% of those calories to create a 379 00:17:51,960 --> 00:17:53,240 bigger deficit because you hit a plateau. 380 00:17:53,360 --> 00:17:56,120 You've been dieting you, you hit a plateau, you're at 2000 381 00:17:56,120 --> 00:17:58,320 calories. We're going to pull 100 to 200 382 00:17:58,320 --> 00:18:03,280 calories from that to give us an extra 5, an extra 5 to 10% drop 383 00:18:03,480 --> 00:18:05,400 in calories to pursue that deficit. 384 00:18:05,680 --> 00:18:08,360 The reality is as you lose weight, you are lighter, you 385 00:18:08,360 --> 00:18:10,360 have less mass. You probably are moving a little 386 00:18:10,360 --> 00:18:12,200 bit less too, because your body adapts. 387 00:18:12,440 --> 00:18:15,240 And if you have less mass and you're moving less than your 388 00:18:15,240 --> 00:18:17,200 metabolism is going to catch up and you're no longer going to 389 00:18:17,200 --> 00:18:19,600 lose weight. And as these plateaus arise, we 390 00:18:19,600 --> 00:18:22,080 have to breakthrough them by just dropping calories further. 391 00:18:22,320 --> 00:18:25,320 There's obviously a limit to how often we can do this or how far 392 00:18:25,320 --> 00:18:27,560 we can push that because you can't just infinitely drop 393 00:18:27,560 --> 00:18:29,160 calories until you have no calories left. 394 00:18:29,160 --> 00:18:31,920 But five to 10% is an easy way to do it. 395 00:18:32,120 --> 00:18:34,520 Take that total, drop it by 5 to 10%. 396 00:18:34,720 --> 00:18:37,120 Pull those calories via carbs or fat. 397 00:18:37,120 --> 00:18:40,240 Usually whatever you have the most of or whatever you can 398 00:18:40,240 --> 00:18:43,720 adhere best to, for some people, don't touch their fats, just 399 00:18:43,720 --> 00:18:46,000 pull it from carbs. And it's a really easy way to 400 00:18:46,000 --> 00:18:47,800 toggle the diet. For some people it's a it's a 401 00:18:47,800 --> 00:18:49,440 blend because they can't really decide. 402 00:18:49,600 --> 00:18:51,320 And for some people, they're all about the results. 403 00:18:51,320 --> 00:18:53,520 So if they're an athlete or if they're trying to build muscle 404 00:18:53,520 --> 00:18:55,720 or maintain muscle and they're like pull whatever's going to be 405 00:18:55,720 --> 00:18:57,520 most beneficial. A lot of times that means 406 00:18:57,520 --> 00:18:59,880 pulling calories from fat so that you can save carbs and keep 407 00:18:59,880 --> 00:19:02,400 training hard to maintain muscle and continue to get leaner. 408 00:19:04,880 --> 00:19:07,280 Another thing that we can consider here is maintaining 409 00:19:07,280 --> 00:19:09,320 calories, increasing protein, and dropping fats. 410 00:19:09,560 --> 00:19:13,440 So very similar, dropping your calories by 5 to 10% via fats. 411 00:19:13,760 --> 00:19:16,040 But let's say hunger's already an issue right now. 412 00:19:16,280 --> 00:19:19,720 Well, we can safely increase our protein to replace that five to 413 00:19:19,720 --> 00:19:21,680 10%. So let's say we drop our 414 00:19:21,680 --> 00:19:24,160 calories by 200. Going back to that 2000 calorie 415 00:19:24,680 --> 00:19:29,000 example, we drop our calories via fats by 200. 416 00:19:29,280 --> 00:19:32,120 Well, now let's replace that 200 again to bring us back up to 417 00:19:32,120 --> 00:19:34,920 2000 calories with protein because maybe we set our protein 418 00:19:34,920 --> 00:19:37,720 at 1g per pound and we know it's totally safe to increase above 419 00:19:37,720 --> 00:19:40,640 1g per pound and we're already hungry on this diet. 420 00:19:41,120 --> 00:19:43,480 That's only going to promote more fat loss, more muscle 421 00:19:43,480 --> 00:19:46,160 maintenance, and probably better adherence because you're just 422 00:19:46,160 --> 00:19:48,280 increasing protein. And there's no mechanism in the 423 00:19:48,280 --> 00:19:50,680 body that we are aware of that allows you to store protein as 424 00:19:50,680 --> 00:19:52,800 body fat. And I do believe it's impossible 425 00:19:52,800 --> 00:19:56,080 based on the amount of research done on people consuming 2 and 426 00:19:56,080 --> 00:19:59,920 even 3G per pound. And Doctor Jose Antonio's labs, 427 00:19:59,920 --> 00:20:02,560 you can look these things up. The free research that you can 428 00:20:02,560 --> 00:20:05,840 go read it is wild, but it just goes to show that it is totally 429 00:20:05,840 --> 00:20:10,360 safe to increase your protein if needed in these circumstances. 430 00:20:11,160 --> 00:20:14,960 Another way that we could create a breakthrough, a plateau and 431 00:20:14,960 --> 00:20:18,480 adjust the diet is just swapping foods or adding or add meal plan 432 00:20:18,480 --> 00:20:21,240 for improved accuracy. So if somebody is on a flexible 433 00:20:21,240 --> 00:20:23,200 diet and we know that they're probably not being accurate 434 00:20:23,200 --> 00:20:25,240 because they each poultate too much or they're having a lot of 435 00:20:25,240 --> 00:20:28,040 packaged foods, let's shift to a meal plan and just say, hey, for 436 00:20:28,040 --> 00:20:30,240 the next one to two weeks, keep your calories where they're at. 437 00:20:30,240 --> 00:20:33,680 We're not going to adjust them, but follow a meal plan that we 438 00:20:33,680 --> 00:20:36,040 can create together so that we can keep the food the same 439 00:20:36,040 --> 00:20:38,320 day-to-day just to standardize everything. 440 00:20:38,480 --> 00:20:40,920 And nine times out of 10, this actually helps breakthrough that 441 00:20:40,920 --> 00:20:44,440 deficit, that plateau, because it does create a deficit without 442 00:20:44,440 --> 00:20:46,920 them realizing. They were a little bit above the 443 00:20:46,920 --> 00:20:48,680 deficit they thought they were in, Meaning they're at 444 00:20:48,680 --> 00:20:50,800 maintenance because they were eating a lot of packaged foods 445 00:20:50,800 --> 00:20:53,880 or eating out or not accurately measuring things, or they were 446 00:20:53,880 --> 00:20:56,160 unable to track them because of where they were sourced. 447 00:20:56,440 --> 00:20:58,200 And that was actually taking them out of a deficit without 448 00:20:58,200 --> 00:21:00,760 them realizing, right? And this is just a way of really 449 00:21:00,760 --> 00:21:02,840 tightening the reins. Maybe we're like lowering the 450 00:21:02,840 --> 00:21:05,040 amount of alcohol we're drinking in the diet or restaurants we're 451 00:21:05,040 --> 00:21:07,240 visiting. And it, it's essentially just 452 00:21:07,240 --> 00:21:11,400 creating more accuracy. All of this works. 453 00:21:11,400 --> 00:21:13,760 You can use either of these options and it's really about 454 00:21:13,760 --> 00:21:16,640 where you're at. 5 to 10% calorie drop works perfectly. 455 00:21:16,640 --> 00:21:19,400 Pull it via carbs and fats. If you're already really hungry 456 00:21:19,400 --> 00:21:21,680 on the diet and you're worried about adherence, replace those 457 00:21:21,680 --> 00:21:24,440 calories again with just protein after dropping the fats or 458 00:21:24,440 --> 00:21:30,120 carbs. Or if it makes sense to do so, 459 00:21:30,360 --> 00:21:35,040 you can swap foods and really just add a meal plan to create 460 00:21:35,040 --> 00:21:37,840 a, a higher level of accuracy and consistency within the diet. 461 00:21:39,240 --> 00:21:41,400 Of course, we can also add cardio. 462 00:21:41,400 --> 00:21:44,680 So if somebody is already pulled calories from the diet, they've 463 00:21:44,680 --> 00:21:46,800 broken through a couple plateaus and they're stuck and they're 464 00:21:46,800 --> 00:21:49,760 like, I, I need to pursue fat loss, but I can't afford to take 465 00:21:49,760 --> 00:21:51,720 more calories because I'm already hungry. 466 00:21:51,720 --> 00:21:53,080 I don't want to push that any further. 467 00:21:53,360 --> 00:21:56,840 Or maybe in the beginning, you create that initial deficit in 468 00:21:56,840 --> 00:21:59,800 the first plateau you hit, the person would just rather do 469 00:21:59,800 --> 00:22:02,640 cardio because we often ask clients, hey, we got to break 470 00:22:02,640 --> 00:22:04,560 through this plateau. Do you want us to pull calories 471 00:22:04,560 --> 00:22:07,400 from food or do you want to burn more calories from cardio and 472 00:22:07,400 --> 00:22:09,160 movement? And if they would rather keep 473 00:22:09,240 --> 00:22:11,480 their food and do cardio, that's fine. 474 00:22:11,720 --> 00:22:15,720 It's not always as accurate as pulling calories, but it can 475 00:22:15,720 --> 00:22:18,400 have the same effect. So we might just be increasing 476 00:22:18,400 --> 00:22:20,480 our step count. I would usually recommend doing 477 00:22:20,480 --> 00:22:23,000 this by at least 10%, but upwards of 20%. 478 00:22:23,560 --> 00:22:26,560 It could also mean that we are just adding some high intensity 479 00:22:26,760 --> 00:22:29,480 cardio or low intensity cardio if we're in the initial phases 480 00:22:29,480 --> 00:22:31,280 of the diet. There's nothing wrong with doing 481 00:22:31,280 --> 00:22:33,960 high intensity cardio. As you progress through the 482 00:22:33,960 --> 00:22:36,920 diet, diet fatigue accumulates. It's going to be harder to 483 00:22:36,920 --> 00:22:39,640 recover from high intensity cardio and that's where low 484 00:22:39,640 --> 00:22:41,640 intensity steady state cardio might be more effective. 485 00:22:41,880 --> 00:22:43,840 But either way, we're just adding, you know, two to three 486 00:22:43,840 --> 00:22:47,280 sessions of about 30 minutes into the week that's going to 487 00:22:47,280 --> 00:22:48,680 help us breakthrough that plateau. 488 00:22:48,960 --> 00:22:51,560 And if we are adding a step count on top of that, we're 489 00:22:51,560 --> 00:22:53,640 probably going to go with one or two cardio sessions. 490 00:22:53,880 --> 00:22:56,600 Again, it boils down to what the person's going to adhere to 491 00:22:56,600 --> 00:22:59,960 best. So at the end of all of this, 492 00:23:00,040 --> 00:23:03,080 the progressive phase is really just setting us up with a 493 00:23:03,480 --> 00:23:07,360 realistic timeline to provide us with expectations of when we can 494 00:23:07,360 --> 00:23:09,000 actually expect to get to the result. 495 00:23:09,600 --> 00:23:12,360 What our calories should be, how much calories we should drop to 496 00:23:12,360 --> 00:23:16,760 enter into this deficit itself, how to separate the calories 497 00:23:16,760 --> 00:23:19,760 into the right macros for us based on our preference, our 498 00:23:19,760 --> 00:23:23,000 lifestyle, stress, hormones, performance, all those kind of 499 00:23:23,000 --> 00:23:25,040 things. And then really trying to 500 00:23:25,040 --> 00:23:26,960 determine, should we go with a meal plan? 501 00:23:26,960 --> 00:23:28,280 Should we be flexible with the diet? 502 00:23:28,280 --> 00:23:29,760 Should we have a combination of those? 503 00:23:30,000 --> 00:23:33,160 Or should we just have these like kind of as tools on our 504 00:23:33,160 --> 00:23:35,240 tool belt? When we need to add cardio, we 505 00:23:35,240 --> 00:23:36,840 add cardio. When we do need a meal plan, 506 00:23:36,840 --> 00:23:38,960 we'll do a meal plan. When we want to be flexible and 507 00:23:38,960 --> 00:23:40,920 go on vacation and still diet, we can do that too. 508 00:23:41,200 --> 00:23:43,400 There's so many options. There's a million ways to skin a 509 00:23:43,400 --> 00:23:45,480 cat. And with a fat loss phase, in 510 00:23:45,480 --> 00:23:49,200 this progressive phase that we are talking about here, it's 511 00:23:49,200 --> 00:23:52,080 really important that the person going through the diet 512 00:23:52,080 --> 00:23:54,800 understands that these are all options and they can 513 00:23:54,800 --> 00:23:57,720 intermingle. We can use them simultaneously 514 00:23:57,720 --> 00:24:00,520 and we can more effectively get to them, to their goal because 515 00:24:00,520 --> 00:24:02,800 of that. Once we've reached their goal at 516 00:24:02,800 --> 00:24:04,720 the end of this progressive phase, they've lost the weight 517 00:24:04,720 --> 00:24:06,760 they want to lose. We've got to transition into the 518 00:24:06,760 --> 00:24:08,760 PROSPER phase. That's going to be covered in 519 00:24:08,760 --> 00:24:10,400 the next video. And the prosper phase is really 520 00:24:10,400 --> 00:24:13,320 just setting up more expectations and timelines, but 521 00:24:13,320 --> 00:24:17,880 this time not for achieving the goal, but rather having a slow 522 00:24:17,880 --> 00:24:21,400 drip and slow removal of some of these tracking habits, metrics, 523 00:24:21,400 --> 00:24:23,080 all these things that we are intentionally doing with the 524 00:24:23,080 --> 00:24:24,680 diet. Like what does this timeline 525 00:24:24,680 --> 00:24:26,760 look like? How can we expect to pull these 526 00:24:26,760 --> 00:24:30,000 things away while maintaining the goal that we achieved, 527 00:24:30,000 --> 00:24:31,200 Right? And we're going to reverse 528 00:24:31,200 --> 00:24:34,680 calories by increasing them up, develop some maintenance habits 529 00:24:34,680 --> 00:24:37,520 that are really fundamental for a consistency long term, and 530 00:24:37,520 --> 00:24:40,000 then determine the next goal or an exit strategy. 531 00:24:40,000 --> 00:24:41,600 How do we teach this person to sustain it? 532 00:24:41,600 --> 00:24:45,160 At what point do they know I'm good, I'm sustaining it, I'm 533 00:24:45,160 --> 00:24:47,960 doing what I need to do, I can live like this and the diet is 534 00:24:47,960 --> 00:24:49,680 over. And they feel confident about 535 00:24:49,680 --> 00:24:51,160 that. And that's what the PROSPER 536 00:24:51,160 --> 00:24:53,320 phase is all about, which will be covered in the next video of 537 00:24:53,320 --> 00:24:54,080 this series.