Fat Loss, Nutrition, & Strength Training for Lifters | Wits & Weights

Ep 136: How to Maintain a Lean Physique Year-Round (Without Cuts or Bulks)

Jan 9, 2024

In this engaging discussion, fitness expert Philip shares his insights on maintaining a lean physique sustainably. He explores the crucial transition from dieting to a maintenance phase, highlighting the psychology and physiology behind it. Philip emphasizes how to effectively set calories and macros, while avoiding the extremes of cutting and bulking. He also discusses the significance of living at maintenance for optimal performance and stress relief. Tune in for practical strategies to lock in your hard-earned results year-round!

50:07

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Episode guests

Philip

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Quick takeaways

Transitioning from a dieting phase to maintenance is essential for recovery and sustaining a lean physique without extreme fluctuations.

Adapting psychologically to maintenance is challenging, necessitating a mindset shift to understand weight changes as part of recovery rather than failure.

Setting accurate caloric and macro targets during maintenance is critical to avoid undereating or overconsumption, ensuring optimal energy and muscle retention.

Deep dives

Importance of the Maintenance Phase

Transitioning from a cutting phase to maintenance is crucial for sustaining a lean physique. This phase allows the body to recover from the calorie deficit effect and helps prevent the yo-yo cycling of weight gain and loss. Athletes, in particular, benefit from maintenance as it keeps them at optimal strength-to-weight ratios without the drastic changes associated with cuts and bulks. Maintenance promotes consistency in both metabolism and energy, allowing for better performance and overall well-being.

Intro

10min

Navigating the Transition to Maintenance: Mental and Physiological Insights

38min

Exploring Clarity and Abundance in Fitness

2min

How do you transition out of a dieting phase to maintain your results? Do you keep cycling between cutting and bulking? Or can you live at maintenance for a while, and if so, how do you do it effectively?

In this episode, Philip (@witsandweights) shares a proven blueprint to effortlessly transition out of a fat loss phase or an intense cut into a sustainable maintenance phase so you can recover from the deficit as quickly as possible, optimize your performance without going to extremes, and lock in your hard-earned lean physique year-round.

Maintenance is a critical but often overlooked fitness phase, especially when transitioning from a fat-loss period. Even though cuts and bulks are often emphasized for those going after body composition changes, sometimes living at maintenance is the best option to sustain an optimal physique and performance level that has already been achieved. Maintenance allows for metabolic recovery from a calorie deficit. Athletes who rely on a particular strength-to-weight ratio should avoid the extreme changes that come with cuts and bulks, and sustaining an ideal physique year-round provides its form of consistency.

Today, you’ll learn all about:
3:07 What inspired this episode
7:21 What is maintenance, and why is it important?
10:16 Psychological shift to maintenance
16:06 The physiology of maintenance
20:19 Setting calories and macros for maintenance
24:32 Jumping to your maintenance calories
27:41 Weekly adjustments
31:53 Structuring your nutrition around your workout
35:01 Two advanced strategies
38:44 Five common pitfalls during maintenance
49:34 Outro

Episode Resources:

Free Rapid Fat Loss Guide
MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)
Ep 96: Why Reverse Dieting Doesn't Work Like You Think (and What to Do Instead)
Ep 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!)
Ep 126: More Carbs, More Muscle (Why Low-Carb and Keto Are Keeping You Skinny Fat)

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