Anonymous asked: How does your coaching/training work? :) I would love to work with you if I choose to do a comp!
Thanks for the kind words and interest.
At the moment, I am in the process of getting a website and business cards etc set up. I currently am working with a number of people from Tumblr and from around my town and will be posting some results/testimonials in the upcoming weeks.
They range from athletes, competitors, to people just looking to get in shape and one or two looking to reverse.
In general, its much like what other online training and nutrition coaches/consultants offer but at a much lower price, due to the fact I’m doing it as a side project to learn and gain experience. This doesn’t mean I don’t offer my full attention or take it seriously.
To keep this brief it involves setup with personalised and customized training and nutrition plans ( NOT MEAL PLANS) based on information I gather before we start. From there it involves weekly (sometimes bi-weekly) progess reports and check ins in which we discuss the week ( weight, macros,how your feeling, training etc) and update your macros in accordance to your goals. Unlimited emails, txt msg if in AUS and possible scheduled skype. All emails have a 24 hr turn around time unless I am in serious trouble or travelling.
If interested just shoot me a message on here, I will get your email and send you a longer email that covers my philosophies and protocols in much greater depth to see if your interested.
Anonymous asked: then at schoolies i was eating really bad, drinking etc averaging 1500-2000 ish cals a day. i want to start reverse cutting up to 2100, but i dont know how quick i should do it. and what number do i start from? the 1000 id been eating for several weeks or at 1500 ish. what id been eating at schoolies. also how long should i sit at maintenance for? and how much should i start reducing cals by when i start cutting.. ive still got another 8-9kg to lose. thanks!
Firstly this isn’t a quick fix or something you can rush. Depending on the length and severity of your diet it can take some time to build back up your metabolic capacity. I would track what your currently eating for a week or two and monitor weight. Based on what your weight does over the course of these these weeks will dictate your next move. If your weight decreases, increase your carbs and fats slightly by 10-30 and 5 respectively. Repeat the process and monitor weight, how you look and feel etc for a week and go from there. If your weight remains relatively stable, only increase by a small amount. If your weight increases slightly, stay at those macros for another week or two until it plateaus, if it rises to fast, re-adjust very slightly down.
I don’t see a great benefit in sitting at maintenance, unless you have achieved your goal. Personally, as someone who will always strive to be bigger and stronger or leaner, I would always be trying to increase food or if cutting, slowly reducing. Of course as you get into a surplus, the rate of food increase would slow substantially and you would have to monitor body fat, to make sure it didn’t get to high.
I didn’t really anwser that part though haha, I would like to see you sit at maintenance for as long as you were comfortable with it, like I said, I would usually keep trying to push calories up until you hit a certain bf%, maintain that for a couple of weeks,and then slowly reverse into a cut again.
I actually have an old article called the smart guide to cutting
which basically says that we want to do as little as possible to hit the required rate of fat loss. Meaning a small deficit and minimal cardio when starting out to achieve that loss. Its essentially similar to the reverse diet process, slowly decreasing calories depending on how your body reacted in the week.
Hope this helped!
If you have anymore questions or need help let me know.