Great video, Alberto! Please answer my one question! - We often take a low fat, high carb, moderate protein approach to dieting (gain or cut), but what is your opinion of having higher fat days? On off days for example? Higher Carb/protein on training days, higher fat/protein on off days? Have you experimented with anything like this? Will this be at all beneficial on a hormonal perspective, or advantageous in minimizing fat gain on a gaining phase or accelerating fat loss on a fat loss phase? Not full on Ketogenic days, because we still need at least moderate protein to support our training. If you could answer this question I would greatly appreciate it!
Hi Berto, I have read Eric Helms training book which is absolutely amazing. When cutting, are you altering the training regimen week by week as Eric described in his linear periodization section of the book? Keeping the calories the same but increasing or decreasing volume/intensity. Thank you !
alberto whats your take on when minicutting and @ or below 10% bf going of visual looks vs the scale if the scale seems to not be budging or even going up but one feels as they look leaner. could be water retention/high sodium/high food volumes etc but still messes with people. Could this be a good metric to go with ? visual vs scale progress?
I liked this. Not sure if you're only looking for questions that are related to fat loss phases, but mine is not. So, let's say that an athlete is running a full body split, and that the exercise prescription is a squat, bench and deadlift, in that order. How would you go about transitioning between the upper/lower movements and the deadlift? Would you just do a full warmup for each/mobility work associated with each movement/normal warmup sets? Or would you condense it in some way? Trying to find a way by which I can get through my program in a safe yet timely manner, and I have never run a full body split before. Thank ya, berto
Hey Alberto, loved the video and love you guys at 3DMJ! The question I have is after dieting for 6 months and currently on my second month of a lean gain (gaining 1lb a month) I went from 183 to 157 (15% bodyfat currently) and I feel like I still have issues wanting to binge and overeat my allowed calories for the day (I'm at 2800 cal per day). I typically feel like I have to wait around 2-4 hours upon waking so I won't be starving at the very end of the day. It sometimes feels like I;m still on a diet even though I'm in a gaining phase. I do use IIFYM when I want to fit something in to satisfy a craving but my food choices throughout the day are typically stuff like, potatoes, eggs, lean meats, lunch meats, complex carb sources, some fruits and cheese. I'm assuming that since I don't prioritize eating a lot of vegetables is whats causing the issues here. Also I have a history of binging/cutting so I don't know if that habit is still trying to stay with me. If you could provide me with some insight into to this that would be awesome, thanks!
So helpful - thanks Berto. With regards to the deficit on a mini cut, is there a physiological advantage to having low/high days rather than just a more moderate, static deficit?
Thanks for this video and all of your other videos Berto - your definitely my favorite athlete that I follow Quick question: when you say you can start a mini-cut more aggressively than a regular cut, about how many lbs/week or percent of total weight can you safely expect to lose? Does this fall more towards the 1% indicated by Helms or even more than that? Thanks so much, Harry Linowski
How do you adjust for water gain versus fat gain to determine whether a mini cut is needed? I find it hard to tell the difference since visually they seem similar. I'm hitting a two week mini cut to lose 4-6 lbs just to make sure I'm not gaining fat too quickly (I was pushing my calories trying to find my upper limit of gaining). This gaining stuff is way harder than cutting since I have fatboyorexia now...
Hi Berto! Thanks for the series of videos you've put out so far. I have a question I wanted to ask with regards to protein intake!, What are your thoughts on consuming the same amount of protein or even less when in a caloric deficit as you were in a caloric surplus? I was reading this article bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/ And it does put forth a convincing case. Thank Berto!!
for myself messing up on the weekends with social situations and going out with family is kinda a thing, my maintenance cals are around 2700-3000 (ranges) i work out 6 times a week push/pull/legs,would these slip ups effect maintaining what i achieved in my fat loss phase?also have been training for 2 years consistent and am 18 years old
I would love to see a video about long term maintenance phases. I am sitting about 26lbs above where I competed about 14 months ago and have reached a point in my bulk where I feel like I physically do not want to eat any extra than I am right now. I've been maintaining for the past couple of months and have noticed small but very minor changes, a big increase in my squat and small increases in my bench and deadlift. The reason I do not want to cut is because I want to build as much muscle as possible at this point in time and 2 I'm a powerlifter that sits perfectly in my weight class right now. Is there any suggestions to how I could approach this maintenance at its best?
I would definitely love to hear more about maintenance phase. Since you NEVER stay exactly the same how would you define maintenance? Is there that much of a benefit to doing slow gaining phase versus just staying in maintenance? Being that year after year most bodybuilders end up with the same stage weight or close to it cant you just get to a good maintenance weight and progressively overload to recomp @ maintenance?
Hi Alberto! Generally question as I too am going on a "Mini Cutt" Phase - When you get cravings, what is the best approach to deal with this situation? Thank You So Much!
Hey Alberto, quality value you're giving here. I have a question i hope you can answer. I've (18yo) been training for less than 2 years and currently i'm at around 15%+ body fat. I've spent most of that 2 years cutting and i always find myself constantly reverting to cutting. Would this have any detriment on my gaining phase in the future due to adaption to training stimulus without the calories needed to support building muscle? Should i just focus on a long gaining phase? Thanks!
Wow I didn't think there'd be anyone out there who's in the same situation as I am completely, would like to know how to approach this as well after the cut im on right now
At 4:55 he talks a bit on it bro, my opinion is that continuously cutting can have an affect on your gains, but other factors can play a role, but continue gaining and once u reach a weight point and you've had enough and wanna see results do a mini cut and repeat this cycle. Increase ur muscle, strength and weak areas and lifts all whilst in a calorie surplus lifes just easier and good, I was in the same boat as u and 3 years later I'm finally leaning out on this cut and seeing my abs and have no regrets in waiting the years!
Hey Alberto, great videos and thanks for everything! Got a question, if I've been dieting for a while (25 weeks) and I've seen great decrease in bodyfat, but the weight stays the same, am I doing something wrong? (Weight is 80-81 kg's and height is 1.82 cm). Thanks in advance for answer. Regards, Patrick
