If you feel like you have to be in a fat loss phase all year to stay in shape, your building phases are probably the problem. In this episode, I go over how to run a building phase without unnecessary fat gain, starting with the expectations you need going in and how I set up calories and macros with clients.
I also cover the habits that keep fat gain in check, like not saving all your calories for the end of the day, fueling around your workouts, spending time at maintenance, and keeping cardio in. Then I go over the signs that your building phase is done.
If you’ve tried a building phase before and felt like you just gained a bunch of body fat, this episode is for you.
Let’s talk about:
Upcoming Nutrition Periodization Workshop
What a Building Phase Is
Setting Expectations for a Building Phase
05:40 Why Good Building Phases Mean Less Time Dieting
How I Set Up Calories in a Building Phase
Setting Your Macros
Don’t Save All Your Calories for Later in the Day
Prioritize Your Training
Be Smarter With Food Around Sleep
Put More Food Around Your Workouts
Spend Some Time at Maintenance
Short Catabolic Periods Deeper Into a Build
Eat Until Satisfied, Not Stuffed
Keep Your Base Nutrition in Place
Keep Doing Cardio
Some Weight Gain Is Fine
Signs Your Building Phase Is Done
Nutrition Periodization for Body Recomp Workshop (Oct 29, 1 p.m. CT): https://chipper-producer-6244.kit.com/2699843afd
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