Brandon DaCruz, fitness model, coach and supplement company representative, shares 4 principles for staying lean. Topics include his background, creating Instagram posts, staying 8-10% body-fat, a full day of eating, and principle 4. A valuable episode for those looking to maintain a lower body-fat!
To maintain leanness, adopt a higher energy flex lifestyle by staying active throughout the day and incorporating physical activity into your routine.
Implement an undulating calorie cycle, such as the five-two diet, to provide flexibility in eating while still fueling training and managing hunger.
Calorie cycling strategies, like the five-two diet and protein-sparing modified fast, can improve nutrient partitioning and provide a psychological break from strict dieting.
Incorporate time-restricted feeding and early morning training to create a calorie deficit, enhance nutrient utilization, and improve overall productivity.
Deep dives
Higher Energy Flux Lifestyle
One key principle to maintaining leanness is to adopt a higher energy flex lifestyle. This means staying active throughout the day, aiming for a higher step count, and incorporating physical activity into your routine. Staying on your feet, taking post-meal walks, and integrating physical activity during the gym can all contribute to maintaining a higher energy expenditure. By increasing energy flux, you can eat more while still fueling your body and managing appetite.
Undulating Calorie Cycling
Another effective strategy is to implement an undulating calorie cycle. This involves cycling between higher and lower calories on training and non-training days. For example, a five-two diet approach can be used, where you diet for five days in a deficit and have two consecutive days at maintenance or slightly above. This allows for increased flexibility in eating on weekends while still fueling training and managing hunger. Adjusting the calorie cycle based on individual goals can help create a sustainable approach to nutrition.
Utilizing Calorie Cycling Strategies
Calorie cycling strategies such as the five-two diet and protein-sparing modified fast can be effective for maintaining leanness. By cycling between periods of higher and lower calories, it allows for better nutrient partitioning, helps with glycemic control, and provides a psychological break from strict dieting. Implementing intermittent fasting and compressed eating windows can also aid in managing hunger and increasing productivity.
Time-restricted Feeding and Early Training
Incorporating time-restricted feeding (fasting) and early morning training can contribute to maintaining leanness. Fasting for a specific window, such as 16 hours, can help create a calorie deficit and reset digestion. Training early in the morning and consuming the majority of calories and nutrient-dense meals early in the day aligns with the body's natural insulin sensitivity. This can enhance cognition, productivity, and overall nutrient utilization.
Importance of Consistent Routine and Meal Pattern
Maintaining a consistent routine and meal pattern is crucial for successful nutrition. It helps with meal prepping and being prepared with food, limits decision fatigue, and reduces uncertainty. Consistency in food sources and meal timing also helps with digestion and allows for better tracking of biofeedback. It promotes mindful eating, slow eating, and distraction-free eating, leading to reduced food intake and better satiety signals. By modifying the food and eating environment, such as removing triggers and designing conducive spaces, individuals can have better control over their nutrition and make more optimal food choices.
The Power of Mindful Eating and Meal Time
Mindful eating involves paying attention to food cues, chewing food slowly, and savoring each bite. It helps individuals tune into their body's hunger and fullness signals, leading to better appetite management. Mindfulness at mealtime includes avoiding distractions such as screens and engaging in conscious eating. Mindful eating allows for better digestion, increased satiety, and enjoyment of food. It also helps individuals recognize triggers, reduce cravings, and build healthier habits. By focusing on the present moment and savoring each meal, individuals can improve their relationship with food and make more mindful food choices.
Modifying Food Environment to Support Goals
Modifying the food environment involves strategically choosing food sources and creating a supportive eating environment. Consistent food sources that are easily prepared in advance help with meal prepping and being prepared for busy schedules. Removing or substituting trigger foods and highly palatable options can help individuals stick to their nutrition plans. Designing meal routines and creating distraction-free eating spaces, such as eating at a dining table without screens, promotes mindful eating and reduces mindless consumption. By modifying the food environment, individuals can increase adherence to their nutrition goals and promote healthier eating habits.
The Impact of Consistent Routine on Cravings
Maintaining a consistent routine can help manage cravings and reduce decision fatigue. Consistent routines and meal patterns reduce uncertainties and limit excess mental energy spent on nutrition. Starving cravings by avoiding triggers and creating a consistent routine can help break the cycle of cravings and overconsumption. Being aware of reward pathways in the brain and making intentional food choices can also help rewire preferences for healthier foods. Consistency in routine and mindful eating practices can lead to better appetite management and improved adherence to nutrition goals.
Today Brandon and I discuss 4 key principles that can help many people to maintain a lower body-fat. Hope you'll find them helpful!
Brandon DaCruz is a fitness model, coach and supplement company representative. Be sure to check out his content, he puts out lots of great stuff!
0:00 - Brandon's background
6:40 - The luckiest and unluckiest start you can have in fitness
13:57 - How to create daily posts for instagram
21:00 - How Brandon stays 8-10% body-fat year round
30:21 - Join my coaching system!
Principles for staying lean:
31:06 - Principle 1
44:57 - Principle 2
1:02:19 - Principle 3
1:09:48 - A full day of eating for Brandon
1:21:16 - Principle 4
1:37:18
To apply to the new round of group coaching, you can book a time at:
https://calendly.com/abel-csabai/ssd-transformation
Or drop me an email to
abel.csabai [at] gmail.com
Angles 90 grips:
https://angles90-the-first-dynamic-training-grip-worldwide.myshopify.com/?rfsn=5301938.a3640b
Coupon code for 10% off ABELC10
insta: @ssdabel
Find Brandon here:
insta: @brandondacruz_
Find Adam:
https://www.healthmastery.co/
https://www.instagram.com/adammc192/
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