Cement mixing for winners
Having finished his first physique show last month, a Team Segugio Athlete undergoes a diet and training overhaul for a productive offseason. This should provide some idea of how a proper regimen is created.
Training History: ~6 Months
Training Status: Novice
Height: 5'8
Weight: 180
Target Weight: 195
Calculated BMR: ~2400
Total Daily Energy Expenditure: ~3400 (training), ~3000 (active rest)
Target Calories: ~4000 (+/- 2.5%)
Training Overview
Because of his novice status, he still has much to gain from a basic linear progression program which focuses on compound lifts of moderate (70-85%) intensity, moderate volume, standard tempo (2-0-1-0), and loosely enforced rest intervals. I won't go into the specifics of what I assigned him; that is confidential information. Personal Training and Nutrition Counseling sessions are available for purchase.
Because he is active duty Army, he does forty minutes of moderate intensity aerobic work on weekdays. Weight training is conducted on a weekly 5/2 split. If you guessed Monday-Friday, you are correct. The predicted combined expenditure for weekday training is +800. Non-exercise physical activity accounts for the remaining +200.
Weekends consist of active rest, the definition of which varies wildly among individuals. Segugio Brand active rest is programmed to reflect fitness level and stated goals. For this client, that entails 20-25 minutes of moderate intensity cardio, 40-50 minutes of low intensity cardio, or an hour of informal sport or labor. The target expenditure is +400, though this will vary depending on the choice of activity. Intake remains consistent to facilitate recovery.
Expected Gains
Despite what the uninformed would have you believe, the +5000 calorie differential is not equivalent to its calculated mass; that is, it does not imply the gain of 1.6 pounds. We can control intake with precision, but expenditure will always remain variable.
Considerations:
1. Thermic effect of food
2. Digestive efficiency
3. Fluctuating hormone levels (from stress, lack of sleep, etc)
4. Non-exercise physical activity
5. Daily variances in quality of training
6. BMR increases with lean mass
7. Work increases with mass
We can assume about 80% efficiency in terms of calories available for construction, but those processes require their own calories to operate, and the scope and speed of any adaptation is largely individual. Add to all of these uncertainties electrolyte balance and water retention, and you have a good case for not using a scale.
We're looking for consistent increases in strength and muscle size. The training journal and mirror have far more functionality in this matter. Weight will be taken once every 2-3 weeks to re-calibrate diet in accordance with goals. For most athletes, I would allow very wide parameters for acceptable rate of gain, but because muscularity is secondary to conditioning in physique, we are keeping a very low ceiling. It would do no good to put more work on him when he starts his next cut, especially since his favorite activity is missing Saturday morning cardio.
Diet:
Meal 1: 5 egg whites, 3 slices whole milk cheese, 1/2 cup oatmeal
Meal 2: 50g whey (Isoflex), 12oz unsweetened coconut milk, 1/4 cup steel cut oats
Meal 3: 1 lb. boneless, skinless chicken, 1 cup long grain brown rice, 1/2 Hass avocado, 2 TBSP sour cream, raw tomato
OR
1lb 95% ground beef, 1 cup long grain brown rice, leafy green vegetable of choice
Meal 4: Same as Meal 2
Meal 5: 20oz lean fish (Tilapia, Flounder, Swai, etc), 1/2 lb. pasta, 1 TBSP butter
OR
14oz lean fish, 6oz fatty fish (Tuna, Salmon, Mackerel, etc), 1/2 lb. pasta
Notes:
Approximately 3,975 calories, rough 40:40:20 macronutrient distribution.
Excellent protein diversity (3-4 sources)
Good incorporation of saturated fats, Medium Chain Triglycerides, and Omega-3s into diet.
No supplements other than Isoflex.
And that's all you need to do. Every day. For the rest of your life.
