-: All right, so when we're focusing on a systemic stimulus,
there's gonna be a variety of ranges that we can work in
in terms of calories, protein, carbohydrates.
So we have to take into all those considerations
that we were just talking about.
So the first thing we'll look at for our ranges here
is the difference between fat loss, hypertrophy,
or if there's a specific goal for whatever stimulus
that you're using that could be outside of just
either a pure physique goal like fat loss or muscle gain.
Could there be a performance-based goal,
a conditioning-based goal, a deload-based goal?
So we'll talk about those things.
All of those things are gonna exist
within this master range here, which is going to be
the total range which you can use for the stimulus.
This being the first one of these, what I want you guys
to understand is that these ranges are guidelines.
There may be times when somebody is an extreme
in one direction or the other.
There are those things, so I just want you guys
to have that preface of, these are guidelines.
The majority of people, the vast majority of people,
are gonna follow or fall within these guidelines,
but there be exceptions to the rule, and we're not really
getting into it in this particular series,
but also remember that performance enhancement things
like PEDs or whatnot are going to skew these things
a little bit as well, and if you don't know how those work,
then you have no business of using them, right?
So, for our systemic stimulus here, the ranges for calories
are gonna be between 12 and 20 calories per lean body mass.
That's a pretty big range, and you're gonna see why
when we look at the particular goals,
but we're gonna be able to shrink that range quite a bit.
So carbohydrates is gonna be
as low as .5 to two grams per pound.
Keep in mind, these are lean body mass calculations,
so we wanna base those off of lean mass,
because obviously having extra fat mass
doesn't necessarily mean that you can use more carbohydrates
or that you need more protein or calories, for that matter.
Really, it's about the metabolically active tissue
that really is going to matter,
'cause that's the stuff that you're training with.
That the stuff that's consuming energy.
That's the stuff that takes fuel
and resources to rebuild post-training.
So most of your calculations
should always be based off of lean body mass,
because volume of training is mainly going to affect
lean body mass, not total fat mass.
Obviously, if you're doing body weight exercise,
it's more load, but if you're stronger,
you'll be adding resistance to that stuff.
Kind of equals itself out, right?
So, calories, 12 to 20 calories per pound lean body mass.
Carbohydrates, .5 to two grams,
and then protein is gonna be
between one and two grams per pound lean body mass.
Now, before I get into the specific ranges here,
what I wanna let you guys know
is that most of the time when you guys are working
this stuff out, when you pick a calorie range
and then you come down
and you're looking at carbohydrates and protein,
understand that in most phases, the more carbohydrates
we can incorporate, the less protein I need,
and the fewer carbohydrates, well, then the more protein
and also usually more fat that I will need.
So if you're working, say,
over here on the top range of carbohydrates,
you're probably not also going to be at the top range
of protein, with the exception of some of the really big
hypertrophy programs where there may be cases
where you are literally topping out all of the buckets.
You're using a lot of calories, you're using a lot
of carbohydrates, you're using a lot of protein,
but that's where we're working in a calorie excess
and a very high-volume program.
For most of your mac programs, neurological programs,
there's gonna be a pretty inverse relationship
between the carbohydrates and the protein.
So if you're using the top of the range of one,
you are probably gonna be
to the mid or the bottom range of the other.
If you're using the middle of one,
you might likely be in the middle of the other.
Again, there's always gonna be exceptions to these rules,
and we're gonna go through
how to make these decisions as we go through.
So the next thing is actually looking
at the goal that you are using.
So, if we take that range that we had,
so for calories up here at the top, we take that,
and we look at that 12 to 20 range,
what we can actually do is we can divide that 12 to 20
up into smaller segments when we know what our goal is,
whether that's fat loss, hypertrophy, or in this case,
another goal for this could be conditioning.
So you could do a systemic-based thing
purely for conditioning perspective,
whether that's in an athlete,
whether that's somebody that does have maybe
a muscle-building goal or some other sort of goal,
but you need to incorporate this into their program
to bring up their ability
to produce energy from a systemic standpoint.
So it increases our tolerance to external stressors.
You could be using this
for helping bring up aerobic capacity.
A lot of different reasons to do
a systemically demanding stimulus other than just fat loss.
Now, you see the hypertrophy over here is the goal.
Remember, these are the goals that you have long term,
not necessarily the acute goal.
Obviously, if you're going into a systemic-based
or a systemic stimulus, the goal is not necessarily
maximizing building muscle during this program.
It's using this program
to potentiate your other hypertrophy programs.
So, that being said,
just because it's not a hypertrophy program itself,
you may not need to take the calories,
the carbs, the proteins as low,
because you're not necessarily
trying to achieve max fat loss either.
So, even though this won't be a program
where you're building a lot of hypertrophy,
when your goal is not maximal fat loss, you should be
focusing moreso on the performance that you're getting
and maximizing recovery during this phase.
Therefore, you're gonna see the nutrition will be higher
if you are in a hypertrophy goal
and you happen to be working in the stimulus.
Now, you have to take into context
that sometimes, people have a multitude of goals.
They'll say, well, it's fat loss
and there's some hypertrophy
that they would like to achieve over that course of time.
Pick a priority and use this as the best way possible
where it's fitting in your overall plan.
If you have somebody that's looking to kind of recomp
and you're gonna do some hypertrophy phases
and some fat loss phases or whatever,
you have to decide where this is gonna be
the most valuable, and it may be the fat loss
may be the most valuable aspect of it at that time,
or maybe for what the overall recomposition is,
they're looking at 70% fat loss, 30% muscle gain
as the physique transformation that they're looking for.
So, what you can see across the board pretty much
is that things are gonna be lower on the fat loss side,
things are gonna be higher on the hypertrophy side.
If there's another goal, then depending on what it is,
it may be geared towards one or the other,
higher than one or the other, or in the middle,
which is the case here.
The conditioning is like, all right,
we're focusing on performance here,
but likely not as many calories as hypertrophy,
but there is a significant overlap.
So we have 14 to 18 calories per pound
for conditioning, 16 to 20.
So there's quite a bit of overlap room
in there too where you can see
that there's gonna be some similarities here.
This is where looking at the next couple things
is really gonna help isolate this down, right?
So carbohydrates, when we look at this particular
type of programming, this full body, half body thing,
we're using a lot of tissue, but not with a lot of volume.
So your decisions when it comes to making this,
how many carbohydrates do I need,
is gonna be dependent on the frequency and the volume
and how carb-sensitive they are, how stressed they are.
So we're gonna look at taking this range
and figuring out where do I wanna go with that
based off of all of those goals.
Protein, the range is not gonna be incredibly big
because there's not gonna be a huge change
in the protein demand between the goals.
So you'll see there's a fairly decent amount of overlap,
the range just overall isn't quite as big,
and for the most part, you're gonna use higher amounts
of protein when you're using lower amounts of carbohydrates.
That's really the only time
that you're going to be jacking up the protein,
in this particular phase.
You are using big muscle groups,
but not with enough volume that you should be causing
a lot of soreness and muscular damage.
So the protein needs should not be high like it would be
in a hypertrophy type of program here.
That being said, in a beginner,
understand that any training is stimulus.
So they'll be stimulating nutrient partitioning.
They'll be stimulating
some protein synthesis, all of that stuff.
So depending on where they're coming in with their carbs
and how much body fat they have and stuff like that,
you may give them a little bit more protein
or a little bit less, depending on what their end goal is.
But the same rules are essentially gonna apply.
You just may tweak it just a little bit more if they have
that little extra fat to lose and they're a beginner
and you know like, okay, we're gonna get
some protein synthesis out of this too.
Maybe the carbs are a little bit lower
and the protein's a little bit higher
for at least maybe the first few weeks of the program,
and then you start breaking the carbs up.
So, what we've done here
is we've taken our systemic stimulus,
we've looked at these overall ranges,
and then we have shrunk these ranges down
by picking a specific goal.
We know there's gonna be somewhat of an inverse relationship
a lot of the time between carbohydrates and protein,
not always when we get to hypertrophy programs,
but mostly in metabolic,
there's gonna be a fairly inverse relationship.
The next thing that we're gonna do
is we're gonna start adjusting for the metabolism
and/or the volume of the program that we are designing.
So there's certain levels of volume.
You could have a German body comp style,
either full body or half body approach,
but there's a difference between doing three sets
of push-pull upper and lower body,
which would be a total of 12 sets,
four exercises by three.
Hopefully I don't make a mathematical mistake
that bad on the public interweb here.
But if we jack that up to five sets, that's high volume.
Three sets may be considered low volume,
four sets may be considered somewhere in the middle.
So, depending on what we're doing from a volume perspective,
if we look at the range,
we could either go towards the bottom, the top,
or stay right in the middle based off of the range.
I can also look at their metabolism
and their tolerance to carbohydrates and their need
for protein, their ability to digest protein and whatnot,
and so they may need to increase or decrease that.
Now, what I have done in here for you guys
is if you look at these arrows,
notice that there's two different sized arrows in here.
So when we're using, say, lower volume,
the calories are gonna come down maybe a larger amount,
and the carbs are gonna come down a larger amount,
but the protein's not gonna move as much,
'cause remember, this just isn't a program
where the volume is really crushing the protein anyway,
so the protein's not overall high for this particular phase.
There's really not that much room for it to go down,
'cause we're just at our maintenance,
recovery level of protein in this phase.
So if you are doing lower volume, the macronutrient
that's gonna move the least is likely protein.
If you are doing higher volume, the macronutrient
that's gonna move the least is likely protein.
The one that's gonna move the most in either direction
is likely going to be the carbohydrates,
and that's going to be
the main source of your caloric change.
Obviously then, there's also some room
for people with carb issues and whatnot
for you to bring fat up a little bit,
say if you're over here on carbs, you're going down,
and that may be optimal for what somebody's been doing,
if they need to get more
essential fatty acids in their diet or whatnot.
So, you can use this for restricting that range even further
by looking at the volume, looking at a person's
metabolic function and kind of how they're doing.
You can also take into account how you think they're doing
based off of the assessment that you do,
how's their sleep quality and all those things
to get an idea if what they're doing right now
is sufficient in terms of carbohydrates.
So, let's walk through some examples using this system.
So let's take example one here, a fat loss example.
We have our systemic range that we start with, right?
So we have 12 to 20 calories to work with.
So, let's say our goal is fat loss.
So if we have a fat loss goal here,
we're gonna reduce that range from 12 to 20 to 12 to 16.
If we take that 12 to 16 calories and we say, all right,
if we look at what the middle of that range would be,
that would be about 14 calories per pound.
Now let's say for this particular person
that their metabolism here, didn't mean to move that,
their metabolism is low.
Well, if it's low, maybe I'm gonna drop that down to 13.
If it was really low, I could drop it all the way to 12,
but for this example, let's say
it's kind of a little on the lower side.
We're gonna drop it down to 13 calories per pound,
'cause we know their metabolism
is a little slower running right now
so they're not able to handle as many calories.
Then let's look at the program volume.
What if also we're doing a fairly low volume
in terms of the program design?
So say we're only doing that three set method.
Okay, well now, we're gonna decrease it even further.
So that gets us to the bottom of the range.
That's gonna take us to 12 calories per pound,
and I could follow this same logic
if I wanted to for carbohydrates or for protein, right?
So I'm taking that top range here.
Then I'm restricting it based off of whatever the goal is.
So I find a new shorter range,
and then I can get an average or mid range within that,
and then I can look at the metabolism and the volume
that I am putting into the program and make the adjustments
up or down, 'cause it may be one says down and one says up,
and you actually stay right in the middle.
Doesn't really matter.
There's all sorts of infinite options that you can do.
But what you do is you just follow that order, right?
You take your big range for whatever,
for either calories or the macros.
You shorten it by the goal that we're gonna look at,
and then you use these kind of two things
as the major things that's gonna switch there.
And that's how you start off.
Then after that, none of this matters.
Once you start the program,
then it's all about evaluating the individual program.
But getting that starting point, this is where you go.
So let's walk through that one more time.
Let's look at that, at, say, a hypertrophy example here.
Again, remember this isn't a hypertrophy program,
but this is just somebody that happens to be doing
a systemic block within their overall hypertrophy goal
to maybe improve their metabolic efficiency
and their aerobic conditioning or whatnot.
So for them, let's say their goal is hypertrophy.
So again, we're gonna take this 12 to 20 calories,
and we're gonna reduce that range to 16-20.
So the mid range of that is about 18.
So if their metabolism is average,
well, then no change, they'll start right at 18.
Let's say I'm gonna use a fairly high program volume.
Maybe I bring that up to 19 calories per pound.
So that could be the place to start.
Again, same process.
You start with the big range, narrow it down by the goal,
and then adjust for metabolism, adjust for program volume.
Now, there are gonna be different ways
for some of these stimulus
in terms of optimal ways to design the diet.
So we're gonna call that the diet architecture,
which is basically the format
in which I would design that diet.
So when we're looking at a systemic-based program,
if we're focusing on fat loss, one of the architectural
types that I really like to use is a carb cycling protocol,
where instead of having the same amount of macronutrients
every day, we're having specific days
where they're having higher amounts of carbohydrates.
Now, this can be done in a variety of cycles.
And so, this can be everything rom two days low carb,
one day high carb to one high carb day a week
to a four-to-one ratio.
There's lots of different ways to do this,
and that's really gonna be dependent
on how many carbohydrates that you decided to give them.
So if I rewind here a little bit
and we just look at what these ranges are,
what I want you to understand is that these ranges
need to be closer to the daily average.
So like, if you average, over the course of a week,
not every single day may need to be X amount of carbs
and X amount of protein,
but what this does is it gives you the idea
of kind of what the average consumption should be.
So if you want to, when you're designing your program,
say you have 'em on a four-to-one cycle or whatever,
or a seven-day cycle, or whatever it is that you're doing
in terms of your carb cycle.
What you would do is when you would average out
what they're having over the course of those days.
Instead of saying, well, this day's this, this day's this,
you take the average over the course
of whatever cycle that happens to be.
So if it's a three-day thing,
you don't need an average a week.
You just average across those three days,
'cause they're just gonna be repeating
that cycle over and over.
And that should then be close to matching
the range that you choose for.
So obviously if you're going lower carbohydrates,
then you could have fewer carbohydrate loading-based days.
So your carb cycle could be lower.
We'll talk about carb cycling in a completely
different module, just all together in course three
of all the different ways to do carb cycling.
But for those of you guys very familiar with it,
it's not the most complicated system.
There is some nuances to get the most out of it,
but for the most part, we're having low carb days
and then loading days on some sort of cyclical routine.
What that does is it tends to help with the fat loss goal,
in that we're forcing the body
to be able to utilize more fat.
We're not necessarily getting glycogen recovered as fast
without having carbohydrates in there at a regular period
or being able to use them appropriately,
from a recovery standpoint where you're using them more
as like, okay, we're not worried
about recovering maximally from a performance standpoint.
We're more worried about maximizing the amount of fat
that we're gonna use and forcing the body
to get better at utilizing fat,
upregulating its ability to mobilize fat.
So in that case, these lower carbohydrates can be good
because you put your body in a state
where it needs to be able to use more fat for fuel,
but then you load it up periodically
so that you get the glycogen levels back up,
and then you can maintain the performance.
When we're doing this stuff
and we're focusing on fat loss, our goal is
not to be setting any PRs in terms of performance.
Our goal is to be maximizing the fat loss effect.
And so, a carb cycle works really good in that,
because if you remember, this is low volume per muscle,
so muscle glycogen doesn't necessarily
have to be completely full,
and because we have days in between training body parts,
we tend to be able to recover some muscle glycogen
even without a lot of carbohydrates.
We can recover it with minimal carbohydrates
and adequate protein, et cetera, et cetera, et cetera,
and by doing that, we kind of force the body
to be more efficient with its carbohydrates
and more efficient with its fat utilization as well.
So when we look at carb cycling, the main purpose of that
is gonna be when we're trying to maximize fat loss,
especially if we're gonna utilize lower carbohydrates.
So this can also be used
to get the carbs even below the ranges.
So I gave you those ranges, but you have that person
that you think needs to go below the range,
then this is definitely the way to go.
This can also be used in other phases,
as to like, say you have somebody that's hypertrophy
or you have somebody that's conditioning,
but for one reason or another,
whether it be digestion, whether it be insulin sensitivity,
whether it be just a break from food volume or whatever
that you want to be able to go a little bit lower
of carbohydrates, then you could use
carb cycling with those other goals too.
But it's going to be the most beneficial
for your fat loss goals.
So for your non-fat loss goals,
we can do a training and off-day cycling,
which is gonna be ideal for conditioning or hypertrophy,
'cause it's gonna be a little bit better
for maintaining performance, maximizing hypertrophy.
I'm sorry, maximizing recovery.
And so what that's gonna do is you're gonna have
higher carbs on the training days,
lower carbs on the off days,
but it's not gonna be as big a swing
as when you're doing a carb cycle where you're having,
like, you'll have three or four days of very little carb,
and then I have one day of a massive amount of carb.
It's gonna be a much more modest change,
but there will be more carbs on the training days.
So in a typical carb cycle,
you have more low carb days than you do high carb days.
Depending on your training cycle,
if you're training four days per week,
you'll have more high carb days than low carb days.
If you're only training three days per week,
well then, you would have more low than high.
But, you have much higher frequency of carb days
when you're doing a training versus off day cycling
of carbohydrates, and this tends to maintain
higher levels of glycogen throughout the week.
And this is gonna be for the conditioning and hypertrophy,
because in order for this to work as well,
you are gonna need to be utilizing
just more carbohydrates period,
because remember when we were doing a systemic stimulus,
the main organ that's really getting stressed is the liver,
and liver glycogen is the thing that we need
to make sure we keep in check.
Muscular volume is fairly low in terms of training,
but the systemic demand is high.
So if liver glycogen is really, really low,
people have trouble with sleep, all the detoxification
and inflammation signaling gets screwed up.
You'll see people get bloated, tired, irritable,
all of that stuff, and that's a sign
that we need to do things to get the liver glycogen up.
So, you may not want to do this
if you are focusing on fat loss
and you're using lower carbohydrates or lower calories,
because in order to get liver glycogen up,
we're gonna need those bolus dosages,
which we'll talk about in a minute.
Last thing, calories are gonna do basically the same thing
in terms of going up on training days and down,
but that calorie shift
is mainly gonna be due to the carbohydrates.
Protein is gonna maintain relatively consistent
in the training on and off day cycle
in this particular program, because again,
we're not using a high amount of protein period,
and we're not creating a lot of tissue stress.
So protein is not necessarily gonna fluctuate much
between training day, non-training day,
and it's not gonna fluctuate much
in your carb cycling days either.
It may fluctuate a little bit, but not much.
All right, so let's look at some special considerations
and contexts to take in.
So we can use systemic stimulus for its actual stimulus,
but we can also use it for another goal.
So for instance, we can use it for depletion.
So when we're talking about depletion, it's like,
okay, we're doing this because it's essentially
a low-intensity, locally demanding thing,
so we're not gonna get
a lot of local inflammation or whatnot.
So we're essentially just trying to deplete glycogen.
So this is a safe way of depleting glycogen,
because metabolic stimulus will start to get oxidatively
stressful or inflammatory as glycogen levels get low.
You can use this to deplete glycogen,
in which case, carbohydrates are gonna be on the lower side
or even outside of the range, as much as zero.
The thing is you can't keep continuing
this program while doing that.
So the carb cycle is essentially
a deplete, replete, deplete, replete.
Say that 15 times fast, deplete, replete,
where as a straight depletion, you would do this,
and then you would load up
going into your next phase or whatever it may be.
So there's lots of different reasons
that you may decide to do some sort of depletion-based goal,
but you're not gonna be able to maintain performance
in this if you don't do something
to bring glycogen levels back up a little bit.
So carb cycling, if you wanna continue this.
But you could use this for one, maybe one and a half weeks
or so on very low carbohydrates if the volume
wasn't excessive with the goal of depletion.
Another example of a special consideration
would be to use this as a deload from volume,
or from a locally metabolically stressful thing.
'Cause this isn't stressful local metabolic.
It's not oxidatively taxing or lactically taxing
to the muscles that much in comparison
to an AMPK or an oxidative program,
and it's fairly low volume per muscle.
So volume is less; therefore, calories are gonna be less.
Carbs may be higher relative to the individual,
but if we're deloading, this tends to work itself out,
because your program is likely gonna be
on the lower side of the volume.
It may not be, but you're still just gonna follow
those rules of like, okay, for the context
of a systemic-based program, is this low, medium,
or high volume, and you're gonna adjust it right there.
So really nothing changes,
even if you're only using this as a deload.
If you follow pretty much the exact same rules,
you could potentially drop those class down a little bit,
say if you're in a hypertrophy program or whatnot
and you do need a short break from food volume
or calorie excess, and you want to use this as a break.
This would be an opportunity where you could afford
to drop into a deficit and bring those calories
or those carbohydrates or whatnot down,
but you don't have to if you don't need to to potentiate
the next program and continue the results, right?
The next thing, special consideration
is clients with very high stress.
So when you have clients with very high stress,
their cortisol's already high,
which means that we can't deplete the liver too much.
'Cause if we over-deplete the liver, right,
then we have to create more stress hormones
to help manage blood glucose,
'cause the liver has to run gluconeogenesis,
making glucose from protein to support the blood sugar.
So, ultimately in those clients,
we may not want to go too low on the carbohydrate marker.
They might need to be higher on the carbohydrate marker.
The other thing that you can do
for those people is you can consider
compensatory loading methods for the liver,
which would mean we put all of our carbs in a bolus dose
or at least the majority of our carbs in a bolus dose
because it's easier to get carbohydrates in the liver
if we take in a lot at once
or we're using fructose.
Fructose is going to be preferential to the liver.
A small amount of fructose can diffuse into other tissue,
but it has a much higher chance of becoming liver glycogen
than any other muscle or organ-based glycogen.
So in terms of all of your cells,
your liver cells are gonna be the best
at uptaking that fructose and utilizing it.
So, those are two methods to help bias the carbohydrates
that you are taking to the liver, either trying to get them
all in one shot or at least in higher dosages
and less frequency or utilizing fructose.
So a lot of times, if you have a client where,
from a physiology perspective,
they would respond better to having lower carbohydrates
for their body comp goals and for their metabolism
right now, but because of stress and sleep,
you can't take their carbohydrates that low
without having negative effects.
That's where the fructose really becomes valuable.
Using fruit or juice in the evening
to bring liver glycogen level up to help with sleep
and liver function and detoxification.
So you get what you needed out of the training,
and you still get good quality recovery
from the liver's perspective, so you're basically
kind of separating their carbohydrate distribution
between the brain and the rest of the body,
if you will, because the liver glycogen
is going to support the brain at night when we sleep.
So we essentially start to create a way
or a little hack, if you will,
to be able to get by without as many symptoms
on lower carbohydrates in those people with high stress
if you use something like that, fructose sources before bed.
Another consideration would be sometimes,
we will get into these programs specifically,
but sometimes we will take a systemic-based program,
and we will add some local AMPK work
in for a couple of the muscle groups or whatnot.
So when we're doing that, you know that there's going to be
an increased demand for carbohydrate,
and that's gonna be the main thing that's gonna happen
as you are going to push the carbohydrates higher.
Now, not necessarily calories.
You have to look at the overall volume of the program,
'cause if you're swapping some muscle groups
that normally would have been trained in a systemic fashion
and you're just moving them over to an AMPK-based fashion,
it doesn't necessarily mean you need more calories.
You just might need a little bit more carbohydrates
if the volume is relatively the same.
If the volume goes up, you probably need a little bit
more calories and carbohydrates to facilitate that change.
So, I wanna go back and just run through an example again,
so let's take this example that we had here.
So we have the systemic range that we're working in.
We've got our goal of fat loss.
We reduce that range.
We look at what the mid range is there.
We adjust for where the metabolism is,
what the program volume us, and so on.
Now I know I have these 12 calories per pound
or whatever that I'm looking at.
Then I could say like, okay,
is there anything else that I need to consider?
Am I gonna do a carb cycle or whatever?
So it's like, okay, I'm gonna do a carb cycle.
Well, then I can be like, all right, well,
this is gonna be 12 calories per pound,
but I'm gonna have one day of the week or two days
of the week where they're having a lot of carbohydrates.
Those days are gonna end up looking like 16 calories
per pound, so maybe my other days are gonna look like 10.
So I'm gonna have, so say I'm gonna have three days
at 10 calories per pound and then one day at 16 calories
per pound, and that ends up being my rotation,
and it's gonna average out to around 12 calories
per pound over the course of that cycle.
And so that's how you would then take this information
and transfer that over to a carb cycle diet architecture.
Or you could look at the case where,
so let's say we have this hypertrophy example.
We have here, we're at 19 calories.
I'm not gonna walk through the whole thing again.
But, okay, let's say we want to do,
instead of doing a linear diet, which is perfectly fine,
it just may not be quite as efficient
as having on and off day nutrition changes.
And so, what we could so is like, all right,
so we have 19, but maybe training days end up being 20
and off days end up being 17, and that's how I come
to that average, 19 calories per day on average.
So let's say I'm training four times per week.
So it's like two on, one off roughly, right?
So yeah, so if you have 20, 20, 17, that's gonna get you
pretty close to a 19-calorie average.
So that's how you would manipulate this
to use a non-linear architecture
where you're not eating the same thing every day.
What I will tell you is that when we're looking
over at our goals, so we're got a fat loss goal here,
and we wanna use a carb cycle,
there's a big payoff sometimes for using carb cycling
from a body comp perspective,
especially in a systemic-based program,
so it's worth the complexity of having that,
but it's still only two different types of days.
They basically have low carb days,
and then they have a loading day.
So there's not a lot of change
in their meal prep and stuff like that.
When you get into say, all right,
now we're doing different stuff on training days
versus off days, again, in this particular phase,
there's not as big of a change going from linear to that,
because it's not a hypertrophy program per se
and the recovery is not as limited by the nutrition,
but you still wanna make it as easy as possible
for the people doing the program.
So a lot of times,
in something like a systemic-based program,
the thing that may change on training days versus off days
is simply just the liquid nutrition
they're having around the program.
Like, that might be the only thing that is fluctuating
the calories, the protein, and the carbohydrates,
is the fact that that I'm giving them
post-workout or inter-workout nutrition,
and the rest of their meals stay the same.
If you can find a happy balance between what you need
from a physiological programming standpoint
and making it that easy for them to execute,
then you're gonna have relatively good compliance
with that diet architecture, versus having something
where it's like they gotta cook different portions
of meat and carbohydrates the different days.
That's where this starts to get complex,
especially for general population people.
So, all right, so that is the systemic stimulus.
So look at those ranges, figure out your goals,
start practicing those adjustments.
So make the adjustments for the architecture
or any special considerations, and you guys are gonna have
a really good starting point for anybody that's coming in
and you're starting them off with a systemic stimulus.