3D Muscle Journey

#265: How & When To Adjust Your Diet

Sep 19, 2024

Brian, a seasoned diet coach for athletes, Steve, a fitness expert focused on motivation, and Alberto, who specializes in nutritional strategy adjustments, dive into how and when to adjust diet plans. They discuss the importance of minimal changes based on adherence and progress. The trio emphasizes the psychological effects of diet changes and the need to look beyond the scale. They share insights on managing weight gain during training, the nuances of calorie adjustments, and maintaining a healthy balance between dietary habits and athletic performance.

01:05:53

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Episode guests

Alberto

Steve

Brian

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Highlights

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Episode notes

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Quick takeaways

A structured approach to dietary adjustments prioritizes minimal changes to maintain energy levels and prevent burnout in athletes.

Tracking adherence to dietary goals is essential, as it often clarifies if lack of progress is due to unintentional underreporting rather than the need for drastic changes.

Visual data such as progress photos and body composition assessments provide a fuller picture of progress, beyond just scale weight fluctuations.

Deep dives

Importance of Strategic Dietary Adjustments

Making dietary adjustments in a structured and thoughtful manner is crucial for effective weight management. Professionals emphasize that starting conservatively can allow for gradual modifications, which not only preserves the individual’s physical and mental health but also optimizes overall performance. For instance, a well-managed contest prep may involve only three to four significant adjustments, which helps to maintain a balance between energy levels and dieting stress. This approach contrasts with more aggressive regimens that impose frequent changes, which can lead to burnout or unhealthy eating habits.

Educate to Elevate Expectations

01:05

Focus on Results, Not Steps

01:11

Patience in Adjustment: Analyzing Data Wisely

01:29

Nutrition Dynamics: Patience Over Haste

02:00

Intro

4min

Managing Dietary Adjustments for Effective Fat Loss

2min

Understanding Nutrition Adjustments and Progress Tracking

5min

Visual Progress in Body Composition

15min

Finding Balance in Dietary Adjustments

5min

Navigating Weight Loss Plateaus and Muscle Gain

20min

Finding Balance in Strength Training and Nutrition

15min

Brian, Steve, and Alberto discuss when and what criteria need to be met to make a dietary adjustment. When do the coaches adjust an athlete/client’s plan and when do they have them hold steady? What types of adjustments to the coaches typically make? What can you focus on and how can you stay motivated when your weight/the scale is not a good indicator of progress? How big of an adjustment do the coaches typically make when they decrease someone’s calorie intake? When the coaches decrease someone’s calorie intake, do they decrease their fat intake, carbohydrate intake, and/or protein intake? How do the coaches go about making adjustments in a lean-gaining phase? What do they have an athlete do when they gain weight a little too quickly? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

0:53- Minimal adjustments, assessing adherence, and assessing progress

12:57- What you can focus on and how to stay motivated when your weight/the scale is not a good indicator of progress

25:59- Pacing the athlete/client and watching for blind spots

31:07- How big of an adjustment do the coaches typically make when they decrease someone’s calorie intake?

37:08- Adjustments during a lean-gaining phase

46:04- Transition periods

56:04- Are rapid strength gains when someone is in a huge surplus actually a good indicator they are putting on muscle tissue?

59:47- When the coaches decrease someone’s calorie intake, do they decrease their fat intake, carbohydrate intake, and/or protein intake?

Selected Links From This Episode

Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching