![]() ![]() Remember - the goal is to create the smallest caloric deficit required for progress. These changes to caloric intake should be small and gradual, ranging from around 100-200 kcals at a time. Of course the caloric intake will need to be adjusted throughout the prep stage due to changes in bodyweight and metabolic adaptation that can occur. From our previous example, it can be calculated as:įat loss = 3022kcal – 500kcal = 2522kcals per day This is around the ideal amount of fat loss that these athletes should see weekly, as any more may result in loss of LBM. We know that fat is metabolized at 3500kcals, so a daily drop of 500 kcals should see a weekly drop in body fat of 1 pound per week. If the athlete has been maintaining or gaining weight, then a reduction of calories will need to be made. After consistent tracking for 3-5 days, an average of the calories can be calculated. TDEE = BMR x Activity Level TDEE = 1950kcal x 1.55 = 3022kcalĪnother method to get a good starting point for these athletes is to complete a detailed food log using an online app that will show the current intake of calories. ![]() ![]() We know Steve is exercising hard 5 days per week in order for him to complete all his training. We can do this using the below calculation: We then must account for total daily energy expenditure (TDEE) that includes his BMR, non-exercise associated thermogenesis (NEAT), exercise associated thermogenesis (EAT) and thermic effect of feeding (TEF). We therefore need to calculate his basal metabolic rate (BMR), as in his daily energy expenditure in calories without any contribution from exercise or digestion:īodyweight (in pounds) x 10 (multiplier) = 195Ibs x 10 = 1950kcals He currently does resistance training 4 days per week with 1 session of HIIT. For example, Steve is a competitive bodybuilder, aged 28, 195lbs and is competing in 16 week’s time. The starting point is to then calculate the athlete’s required caloric intake to start fat loss. This is why preps should be slow and controlled as this appears to be more effective for physique athletes. Research also shows that the lower the caloric intake the increased chance of losing more LBM. We know that the rate of weight loss is directly related to the size of the calorie deficit used. So novices to the sport may require longer preps initially.Īn important point that must be understood is that the lowest calorie deficit should be used in order to retain as much lean body mass as possible – this is of top priority to a physique athlete. Many athletes will find that over time and more prep, this period can be reduced. There are no set rules to this and it is highly individual to the athlete and their starting point. Many recommendations suggest that a 12-16 week is best, while some say 16-20 weeks. Let’s break it down into more detail.Īs previously mentioned throughout a physique athlete’s prep they will be needing a calorie deficit to reduce body fat levels.Ĭurrent body fat levels tend to dictate how long athletes will need to be in this calorie deficit, and thus the length of the prep. Therefore their nutrition should be tailored to reflect this throughout the entire prep. Due to the extreme look they need to achieve for their given event or competition the results cannot be maintained long-term, so reaching their goal on time, but not too soon is very important.įor most athletes a consistent calorie deficit will be required throughout the prep, along with a focus on retaining as much lean body mass (LBM) as possible during this time. ![]() Throughout this ‘prep’, many athletes will speak about ‘peaking’, meaning they want to be at their best for the end of prep phase. This is a common requirement for most competitions as it represents the true conditioning aspect that these athletes can achieve while better showcasing lean muscle mass. This prep phase typically lasts from 12-20 weeks, and is when the athlete will do what is required in order to achieve the ideal physique in line with their competition guidelines.įor most athletes the goal during this time is to showcase the years of hard work that has gone into developing their physiques, which involves achieving the lowest body fat possible. When it comes to competition, physique athletes will commonly classify this period as ‘on-season’ and a rigorous training and nutrition for bodybuilding ‘prep’ will be conducted. These athletes will therefore demand a combined nutritional approach to match and support the training that they do at one given time. They will use strength and power training in order to build and strengthen the muscle groups, and combine this with aerobic exercise to enhance fat burning and conditioning. There is a likelihood that physique athletes will use a combination of all training styles in order to achieve the look they want. ![]()
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