Now that my leaning out phase is over, it’s time to do what I do best and thats eat!! I took two days off completely and didn’t count a single macro and to be quite honest I don’t know how people do that. Maybe you get use to it but I literally felt like death, but than again I have no will power once I start eating bad so theres that. Which is why I decided to do this article and video going over the top 5 things I do to maximize my time to grow. So without further adu here are my 5 tips to help you grow this off season:
1. Having a plan, yeah I know its the off season why count macros or have a plan? Well for starters if you don’t have a plan you will fall into justifying crappy food just because you’re gaining and number two what happens when you plateau and trust me you will because as we all know weight gain is not a linear progression. So setting up a plan to follow will allow you to stay on course and to make smart adjustments when needed. I recommend giving yourself a day or two to not worry and just eat and then boom right onto your plan you designed a week ago.
2. The magical words Nutrient Timing, this plays a huge role in dieting in order to keep energy levels high for training and to help preserve muscle mass while cutting. It’s also a great way to add calories to a bulk that will help aid in muscle protein synthesis and more importantly prevent muscle breakdown. So if you time your carbs and i mean the bulk of your carbs like 60-70% pre, during, and after training not only will it help build muscle but you’ll recover faster so you can train more often and high volume training and high volume calories will only lead to big time gains. So don’t just throw calories in without thinking about where they belong and how they will benefit you.
3. The only way I know how to diet is to get regimented and by that I mean same days same meals, etc… it keeps me on track and laser focused. In the off season when I am trying to grow I introduce a lot of new foods. I do this for 2 reasons, reason 1 it allows me to see how my body reacts to certain foods, meaning does it keep me full or am I hungry after eating it, do i feel better during my workout or less energy, can I digest it well or does it bloat me. That way i can really dial in my go to foods as i start a diet again. Plus you have to have fun and break up the monotony of a rigid diet with fun foods, like cereal, pancakes, fro-yo, chicken wings etc… but remember tip 2 when doing this time these things out and watch how easy it is to grow and stay on track.
4. I know a lot of people have a hard time getting down all the food it takes to grow. So instead of force feeding try making a bedtime shake to have when you get up to go pee at night. This will not only help break up the catabolic process, it will ensure that you are getting in all your calories to grow.
5. As you’ll se with a lot of these tips they all relate to breaking up the monotony of eating so much food. So the last tip is to undulate your macros, I follow a carb cycling approach where I have high, medium, and low days that way I can have a day with high carbs, and a day with high fats this will always help with body composition as you grow as well, I don’t have scientific prove to back it up but I do have over 8 years of experience with hundreds of clients that proves it works. It only makes sense that you’re constantly giving your body different stimulus to adjust to just like in training so why not have your diet mimic your training? So the days you have high volume training you have high carbs, other training days medium, and off days low.
Try these 5 tips out and let me know how they work for you. Also be sure to watch the video, like it, share it and subscribe to my channel.