The first phase of your nutrition program as an advanced trainee, is to get you to recomp your body and get you to an optimal muscle building body fat percentage.
This can be done a thousand different ways but the goal with this first phase is simplicity with some advanced nutrition techniques.
As I stated, our goal is to build muscle while losing fat at the same time. Your body's pretty good at partitioning nutrients so you can do both.
As well, there tends to be a range of body fat percentages that are optimal for muscle growth and overall health. Too much body fat and your body's not processing nutrients correctly. Too little of body fats and your bodies using nutrients for energy instead of growth.
We will look to get to the lower end of this optimal body fat percentage range by the end of phase two.
For this phase, phase one, we will work to be in a caloric deficit that is exact for our body fat percentage. If you have a higher body fat percentage you will be in a larger deficit than if you are closer to the percentage we are shooting for in this phase.
As an advanced trainee, you should at least understand the basics of nutrition and be able to put together a daily eating schedule.
Over the three phases of this nutrition program, we will look to optimize your eating schedule by slowly implementing more advanced nutrition techniques, like nutrient timing.
To phrase it a different way, you should understand what to eat and how much to eat to build muscle (otherwise you are more than likely not an advanced lifter), the final variable to add is when to eat.
Let's get into it.
First things first, I highly recommend you purchase the ability to use the perfect nutrition program quiz to do all your calculations for you.
For this first phase, males will cut down to 12% body fat and females will cut down to 20 to 22% body fat. Again, while building muscle at the same time.
We will look to keep our eating simple so we can keep it up long enough to get down to those body fat percentages. To do this, all we will be looking to do is time out our protein intake.
Instead of consuming meals where you are just looking to hit your exact macronutrients or calories, what we will look to do is hit our exact calories, exact protein intake, and eat our protein at specific times and in specific quantities based on when we strength train.
As an advanced strength trainee, your anabolic window is down to about 10 hours post-workout. This means we will look to consume a majority of our protein within 10 hours of finishing our workout.
Since I don't know exactly when you work out, you will need to determine the 10 hours that you are within your anabolic window. Please note that if you work out at night your anabolic window could still be in effect the next morning.
Here's how we will timeout our protein:
You will consume 1-1.2 g of protein per kilogram body weight within your anabolic window.
You will consume 0.6-0.8 grams of protein per kilogram body weight outside of your anabolic window.
Then, match the exact number of calories you should be eating by spacing them out however you would like.
I would highly suggest making a daily schedule and a routine for eating so that way you don't have to track calories because you will be eating the same thing almost every single day.
Recalculate your optimal protein intake and optimal caloric intake weekly or every other week as your body adjusts.
Keep on phase one until you reach 12% body fat for males and 20 to 22% body fat for females.
Then move to phase two where we will look to slow down our fat loss and add in even more advanced nutrition strategies!