-: So, here we are the oxidative metabolic stimulus
and we're looking at, again,
the calories and the macronutrient ranges
and what to consider when doing those
and we're gonna take this one a little bit deeper.
So, in the systemic one, we went through
the overall kind of thought process.
In the AMPK one, I took you down
through a special consideration,
looking at glycogen loading.
In this one, I'm gonna take you all the way through
all three things that we've been talking about,
calories, carbs, protein, and then looking at
the leftover calories and determining
the amount of fat and whatnot left
and kind of showing you want can happen
as you follow this thought process
and the decisions that you will make in a metabolic phase.
The flow will kind of apply
to all of the previous phases as well.
So, let's start off here quick and let's look at our ranges.
So, we have our calories, 14 to 20.
What you will notice is that what's changed
is that the bottom threshold for calories
is up a little bit higher
than the previous two metabolic phases
and that is because in this phase,
we are creating some tissue trauma.
So, our calorie minimum is now
going to be bumped up a little bit.
You will also notice that the protein
is back up from the .8 to the one gram,
so protein requirement is also,
the lower threshold is back up.
Carbohydrates are gonna be relatively high.
The minimum here, pretty low because
this type of stimulus, we are doing
very long time at attention glycolytic work,
so we are going to need that
for optimal performance and optimal recovery.
So, just slightly different ranges
than our couple previous metabolic phases.
So, let's look at this, now, specific to the goals.
We got fat loss, conditioning returns.
In this case, it's local conditioning, right?
So, this would be conditioning specific to
like, mitochondrial conditioning, local energy metabolism
whereas systemic is global conditioning, right?
Systemic conditioning, aerobic conditioning.
And then, obviously, there is the ability to use this
as a phase within a hypertrophy program as well,
keeping in mind this is not a hypertrophy stimulus itself.
Although, because there is a little bit
of tissue trauma and whatnot, in beginners,
they will experience some hypertrophy adaptations,
but as that trainability changes,
that is no longer the case.
Alright, so carbohydrates, you will see this
is gonna be one, inaccurate across the board.
Should be a 1.5 to three across the board here,
as I shift that over.
But it's gonna be pretty much the same across all of these
and that's gonna be because this is
a very, very carbohydrates-driven stimulus
and really, what's gonna change that is not your goal.
It's gonna surely be dependent on
the volume of training, right?
Protein is going to change a little bit.
So, that's really what's going to be
shifting your calories between the two,
is the amount of protein and fat
and then volume is going to, and your overall metabolism,
is going to shift these calories, right?
So, let's look at our next slide here.
Our volume and metabolism.
It is gonna be exactly the same.
The big shift is going to come from
what I do with my carbohydrates.
That's gonna be according to the volume and the metabolism.
The protein changes are going to be minimal.
Most of my calorie changes are gonna be the result
of me manipulating those carbohydrates, right?
So, this example, as we go through,
we will start with that fat loss client,
again, or fat loss goal.
So, we have our large range for the overall.
Starting with calories here, our goal,
fat loss, reduces our range to the 14 to 16 calorie range.
That gives us a mid-range of about 15 calories.
If our metabolism is low,
we could decrease that to 14, right?
14's already the bottom of our range,
so even though we're doing lower volume,
we're leaving that at 14, right?
If I wanted to be really funny, I could say,
well, we could've decreased that to 14.5 and 14
to make that look a little bit better on paper,
but I'm just giving you guys
that thought process that I legit go through.
Like, when it's the bottom of the range of metabolism,
I'm gonna take it there and then the volume
just kind of becomes a non-factor
unless, for some reason,
there was a cause for it to go back up
because I was doing higher volume.
So, let's move on to carbohydrates.
Keep in mind that this left us at that 14 calorie marker.
So, with where we're at, carbohydrates,
our range is that 1.5 to three grams per pound.
Goal, fat loss, right?
So, we're gonna stay, again.
Screwed this up here.
So, this should be a 1.5 to three.
So, that gives us somewhere in here like,
a range of the like, two to 2.5 grams.
So, let's say our metabolism is kind of on the low side.
We're gonna take that down to two grams.
Our program volume is fairly low and that gets us to
our lower amount of carbohydrates, right?
So, lower metabolism, lower volume gets us to the bottom
of that respective range of carbohydrates, right?
Down to that 1.5 grams.
So, then comes protein.
Now, remember when we talked about
carbohydrates and protein,
especially in metabolic considerations,
usually, we're going to treat these things inversely, okay?
But that's not always the case, okay?
So, what it does is it gives us the option.
And we'll go through the option
and the decision making process on the upcoming slides.
So, let's just get through our process here again.
Alright, we have our range.
Our goal is fat loss.
That shrinks our range down
to one to 1.4 from the one to 1.6.
Our mid-range from that is gonna be about a 1.25, okay?
Carbohydrates went down because of
the volume and the metabolism, right?
So, I'm just gonna put it in here, and metabolism
so that it is clear to all of you guys, right?
So, these two things pushed our carbohydrates down.
So, I have the option here, right,
to either bring protein up a little bit
or leave room for more fat, okay?
And that's important to understand,
that I have this option here, because
the things that I'm gonna need to consider are based off of
the exercise selection I'm doing and whatnot.
I have to look at this.
I have to use my brain, right?
So, if I was in an AMPK stimulus,
then this increased protein
might not be that big of an issue
because there's not much mechanical trauma.
Here, there's gonna be some mechanical trauma,
so I might opt to bring that protein up.
I don't necessarily have to bring it
to the top of the range,
but maybe I bring it up a little bit.
Maybe I bring it up to 1.3 or 1.35, right?
Or maybe, based off of this person
and their ability to manage their hormones and whatnot,
I know that they tend to feel better
or run a little bit better on a little bit more fat and so,
I'm gonna try and opt to leave more room for fat, okay?
Now, before, I don't have to commit to that here.
First, what I should do is I should actually work out
how these numbers that I came up with worked themselves out.
So, let's look at the net results here that I achieved.
So, we have our example person.
We're gonna say this person has
100 pounds of lean body mass, okay?
We decided that they were going to have
1.5 grams of carbohydrates, based off of our logic,
which is gonna be 150 grams of carbs total
and is gonna put that at about
600 calories from carbohydrates.
We also decided that we have
the option between fat and protein.
So, what I'm gonna do is I'm just gonna
just start with the decision of bringing that protein up
because it's a mechanically damaging,
or there's some trauma to the tissue in this case, right?
So, at 1.4 grams, that takes us to 140 grams of protein,
which gives us about 560 calories from protein, okay?
Now, if we look at the calories
that we decided we were shooting for,
we were shooting for about
14 calories per pound is our goal.
That takes us to 1400 calories.
If we subtract the calories from
the carbohydrates and the protein,
which are right here, respectively,
that leaves us about 240 calories left for fat.
So, if we take that 240 calories
and we divide it by our, you know, nine calories per gram,
that gets us to approximately 27 grams per fat allowance.
For all of you anal people, it's like, 26.666 infinity.
Whatever, I'm rounding it up to 27, sue me.
Okay, the main thing that you need to take from this
is a recommended minimal fat intake
is gonna be around .4 grams, maybe .45,
you know, it fluctuates a little bit, per pound, right?
Which would get us to about 40 grams of fat.
So, 27, for those of you guys
that are new at math, is lower than 40.
So, what am I gonna do about that, right?
This is not at the minimum fat intake.
Now, we need to take all these things into consideration.
How long am I gonna do this phase, right?
Because being below the minimal fat intake
for a week or two may have no negative consequences
and it may actually work out really well
for my transformation goal,
but being low for a very long period of time,
for, you know, consistent weeks on end,
that could become an an issue, right?
That's not necessarily a healthy thing to do.
Where am I coming from?
Am I coming out of a condition where I was low fat
or am I coming out of a condition
where I was having a lot of fat, right?
And where am I going to?
Is my goal to move into a new phase
where I can utilize more fat or not, right?
What should I do?
Should I increase calories to make room for more fat?
'Cause I could do that.
I could say, like, you know what,
maybe 14 calories was a little bit low.
Maybe I'll go up to 15 and that'll allot me enough room
to bring that fat up, alright?
Or maybe I could just bring the carbohydrates down
and that will bring the fat up.
Or I could decrease the protein
and bring the fat up from those calories.
Well, we had the option there
of bringing the protein up or down to allot more fat,
so instinctively, the easy situation would be
to go back and be like, you know what,
I chose the wrong option.
Maybe I should hae allotted more room for fat
and instead of bringing up the protein to this 1.4,
maybe instead, I would've left it
or maybe I would've only increased it to 1.3 or whatever.
So, 'cause if you were like, oh, well, okay.
If I would've just took this to 1.3, right?
And then I would've say, okay,
well this is now going to be 1.3.
That brings this to 130 grams, right?
Which is gonna take, what is that gonna take then?
40 calories off of there, so that takes us to 520, right?
So, if we do 520 here, okay, then we get an extra right 280.
What do we really accomplish here?
Did we accomplish much with 40 calories?
Well, it didn't accomplish much.
That's really gonna get us to about like,
31 grams of fat here, this 280, right?
So, not a whole lot.
Still under, okay?
So, here's what you need to understand about these ranges.
These ranges are designed to maximum the stimulus
and when you think about a metabolic stimulus,
it's going to be maximizing that glycolytic system.
So, likely, what you're gonna end up having
is higher carbohydrates, lower protein,
and lower fat most of the time.
Meaning that this protein, you know,
is either gonna have to come down or here's the thing:
If I take all of those changes that I just made.
We bring this all the way back down to the 27 thing.
So, I recorrect all of my math back here.
This is our scenario.
If I'm only doing this for a week or two, I am fine.
Me, you have to make your own decisions on this thing.
I am fine going below recommended minimal intake
for a week or two if my average over like,
a month or your know, six weeks or whatever
is actually going to be above that minimal intake.
So, if I'm gonna go and do a hypertrophy phase
where I'm gonna go into
a lower carbohydrates neurological phase,
well I'm gonna be able to bring this up
to 60 grams, 70 grams, 80 grams, whatever, right?
I'm perfectly fine during this phase
dipping under and then coming back over
because this recommended minimal fat intake
is based off average over time, right?
So, when we have an extremely high carbohydrate demand,
we need more carbohydrates, right?
And we're creating a stimulus
to utilize more body fat, right?
Now, if there are certain things that are gonna need fat,
like hormones and stuff like that, cell membranes,
if I'm getting enough essential fatty acids,
I should be able to maintain that stuff
as long as I don't do this for a long period of time.
If I'm somebody that already has been eating
too little fat too long, this is a bad decision.
I need to keep that fat up where it needs to be
and I need to make sure the fats are high quality
and then I need to adjust my other things, right?
Whether it's calories, carbs, protein.
I need to wiggle in adequate amount of fat
from a health perspective.
But if I am coming from a state
where I'm not depleted from a fat intake perspective,
going very low fat for a short period of time
with the training stimulus
that demands pretty much all glucose
is going to be pretty good for body composition.
It's going to help my recovery
and it's gonna allow me to stay with the calorie range
that meets that goal and, you know,
meets that metabolic demand and whatnot.
So, what you'll find is this works,
but it really depends on how long am I gonna do it,
where am I coming from, where am I going,
you know, and who is that person.
You have to N of one this decision, right?
When you come down to these.
So, when you look at these variables,
they are for the extreme of that stimulus
and so, if you can't take it there
because you want to do the stimulus a long time
or you're working with somebody
that's got a slow metabolism.
So, in this case here, right?
One of the issues was is our calorie are lower
'cause the volume was low and the metabolism was low.
If I had a little bit more volume to work with
and their metabolism was a little bit better,
then I would've had more calories to work with
and then this decision becomes a little bit easier.
So, I purposely chose a difficult scenario here
for these variables to work out
in terms of all these different numbers.
So, you're not always gonna get to the end
and it's like, boop, boop, boop.
Alright, fill in the fat, calories, done, right?
Sometimes, there will be a decision to make
at the end of this,
especially so with the metabolic training.
You're gonna see it more often than not
because they tend to be very carbohydrate dominant
and so, when we are on the lower calorie range,
then we have to find out
are we able to get in that fat intake and if not,
what do we buffer, what decisions do we try and make.
And ultimately, like I said,
if you are not doing this phase for very long
and you're taking care of fat before and after,
doing this for two weeks, three max.
So, the other thing you could do is like,
if you're doing this for three weeks,
I would maybe bring that fat up just a little bit closer.
So, maybe I bring it up closer
to like, 35 grams or something.
So, I do that scenario where I brought the protein down
and brought that back up.
Make it a little bit happier.
If you're working with females,
it's probably more important to keep that fat
closer to the minimal intake than it is for males
just because they tend to utilize,
or need a little bit more to maintain that hormonal health
and then, obviously, when you have people that are,
you know, using hormone replacement and stuff,
well then they're gonna notice
less of a different on this stuff.
That doesn't necessarily mean it's healthy.
That just means that it's not gonna impact them
in the short term very much.
So, take that thought process
and you still follow the exact same rules
for going through our decision making process
from we have our range, we have our goal,
we make some decisions to work within that range
based off of the volume or whatnot.
In a metabolic phase, my protein and my carbohydrates
are going to be somewhat inverse.
So, if I'm going down in carbohydrates,
I'm gonna try and go up in protein
if I have the room for it, but if I don't,
maybe I leave the protein low.
Maybe, okay, maybe I have the room here,
like, protein is low.
I mean, I could've taken this protein
as low as I needed it to to make room for that fat.
Easily, I have the room.
I easily could've stayed within this one here, right?
So, I only went down to like, 1.3 or whatever, 1.4.
If I would've taken this down to 1.1,
I woulda had room for, likely, enough fat.
If I would've taken it to one,
I definitely woulda have room to get that fat up
to where it would've needed to be
and I still would've been within
the range for where I wanted to be.
So, I could do this longer term.
I just need to make sure that I've adjust the protein
and then what I need to monitor is recovery, right?
And just make sure that we are maintaining muscle mass
and detoxification and stuff like that
as we're going through the program.
Which, if you're programming it correctly,
shouldn't be an issue.
But if you happen to be overtraining them a little bit,
that's where having that protein too low
could then start to hurt you,
'cause you're creating a little bit more trauma.
Maybe you're using a little bit too much failure
or using a little bit much more volume,
you underestimated the amount of volume.
You thought it was low but really, it wasn't that low.
That's where then, okay, maybe, you know,
you're gonna have to bring that protein up.
But likely, in that case, that means
your calories should also be higher, too,
which, you know, everything kind of works itself out.
If you're evaluating how a program's going,
then to be honest, once you start the program,
you could just take all these ranges
and just (blows raspberry).
Right?
All that matters is how they are responding
to the current nutrition plan, right?
Because these are guesses.
You're guessing their metabolism.
You're guessing at how they tolerate this volume.
These ranges are a guess, right?
You know, based off of just tons and tons of data,
but the best data, the most valuable data
is the data that you're getting from that person
that's doing the actual program that you designed,
following the actual nutrition program that you used,
and then you can be like, alright, cool.
It looks like, you know, we need more carbohydrates
because we're not able to tolerate the volume.
We're petering off in the workout,
our weight is going down, our muscles aren't staying full,
we're not getting good pumps, whatever it may be.
Then it's like, okay, cool.
Carbs are coming up.
I don't care if it breaks the rules
or the ranges or whatever.
Your body's telling me it needs more carbs.
We're gonna put more carbs in.
Or the workout performance says we need more carbs,
we're gonna put more carbs in, right?
So, that's the goal, is to use this stuff
to get to the best possible starting point.
But perfection comes from assessing the results
as you go through the program.
Alright, so moving on beyond that.
Hopefully, that was helpful,
walking all the way through the process.
I just kind of wanted to put you guys
in one of those tough scenarios and see how I work it out.
For diet architectures, from an oxidative phase,
we look at linear.
That's where, you know, we're having the same amount
of calories, carbohydrates across the board.
This is actually a place where
that linear program tends to work relatively well.
In that the training off/on day cycle, may not be as good.
If you're on the higher side,
then maybe this is going to be ideal
because it's just easier to get in.
Maybe it's easier for you to get in more food
those days that you train because you can add in
inter-workout and post-workout nutrition.
But for some people, because of dietary compliance
when they're doing this type of training,
it may effect their appetite negatively
and you have to remember that
when we do this type of training,
we tend not to want to use
as high amount of carbohydrates immediately post-training.
We want to maybe put them in the post-workout meal
rather than post-workout shake a little bit more
and that's because we want some of that oxidation
and inflammation to kind of clear.
We want it to actually kind of do its stress on the system
to promote those mitochondria adaptations and whatnot.
So, depending on how many days you're training.
I mean, obviously, if you're only training
three days a week, then maybe then this is an ideal approach
because, you know, you want to have
more carbs around the training.
But I mean, if you're training five days a week,
you know, those two days that you have off,
you're still gonna be getting a lot of nutrient partitioning
from this type of stimulus on those following days
and still recovering on those days,
especially because this is a stimulus
that takes longer to recover.
So, having higher carbohydrates on those off days
is not necessarily going to be bad
because you're also gonna be
cleared of more toxins and stuff on those days.
So, you pretty much, you could go either direction here.
It could almost come down to client preference
in terms of how you're using
your inter-workout nutrition and stuff.
So, this actually may be, you know, the simpler approach
to be able to bring up their average carbohydrates
if they have trouble getting them in or whatever it may be.
And then, the same rules
are gonna apply for when you do this.
Higher carbs on training days, lower carbs on off days,
calories may stay the same,
protein's gonna be relatively constant, you know,
on those training and non-training days.
And what you could also do in these particular cases
is like, if you really wanted to manipulate things is
one thing I haven't touched before,
but I will now that we've gone through the whole picture,
is then you could also undulate fat.
So, on your training days, you could have higher carbs
and you know, your protein and lower fat
and then on your off-training days,
you have lower carbs, about the same amount of protein,
but a little bit higher fat.
So, you may have less than the minimal fat on a training day
but you have more fat on your off day
when you have lower carbohydrates
and that kind of balances out the calories a little bit.
Not completely, but a little bit.
And also, it helps you just kind of
time those nutrients away from each other.
We're getting into minutia here.
It's not like if you lower your fat on these training days
that all of a sudden, you're gonna lose like,
exponentially more fat on those days,
but you know, when you're talking about the nitty gritty,
you know, it can make a difference.
So, really, it comes down to, you know,
how the person's prepping their diet and stuff like that
and if that's an easy fluctuation
or if that adds complexity
and it's gonna decrease compliance, right?
So, obviously, it's better that you
programmed at the complexity that they're going to follow.
But I will say that you know,
there is a little, you can get a little bit better results
if you take advantage of that training on and off cycling
and in these metabolic phases,
you buy some more carbs on training days
and save a little bit more fat for your off days, okay?
And then, it just tends to be, like I said,
it tends to help balance out the calories a little bit
so they're not quite as different as well, right?
Also, when we look at, you know,
the best way to utilize fat,
if we're taking fat under a period of high insulin
because you're eating a lot of carbohydrates, too,
then the fat's going to have
a higher change of getting stored.
It doesn't mean, then, you're net going to store more fat,
it just means that fat's gonna go in
and then it's gonna come out later,
which is just a little more cellular work than you need
and so, if we can decrease stress on the body
by just giving it what it needs when it needs it,
then ultimately, that's just less work,
less micronutrients and, you know, easier.
It just makes it easier on our body
and any time we can make everything outside of training
easier on our body, that tends to help
facilitate recovery a little bit better.
Last section here, our special context and considerations.
There are some times when maybe
you're doing like, a partial systemic-based workout
and then you're throwing in maybe one or two body parts.
You're doing a tricep floor, you know,
something in the oxidative stimulus library of programs.
So, if you're doing that,
your overall carbs may decrease some
because we will be biasing it more.
Like, we will be kind of like pushing it
a little bit closer to the systemic-based goal.
But it's not gonna be that much of a change
unless it's a drastic change of volume.
The other thing to consider is that, you know,
when you're doing this is that does it break up your days
a little bit more or whatnot, right?
Which, I will take this back
to this training off day cycling.
So, one thing you can look at is
depending on how you try to do this,
so if I'm doing this
for a general population or body composition person,
even though the body parts are getting split up
more across the week, I still try
and maintain somewhat balance of tissue.
I don't try and have, be like, okay,
we have a leg day and then we have a delt day
and then we whatever so that we have a day
with a ton of tissue and then a day
with very little tissue and whatever.
I still try and kind of balance out that load
'cause that's gonna effect the systemic stress
because otherwise, like, if you train this stimulus
and you do all lower body in one day,
that's gonna be systemically demanding
even though this wasn't
a systemically demanding protocol on paper
because of the amount of tissue that you're doing
this like, heavy lactic oxidative work, right?
So, if you're doing quads and hams
or quads and glutes or whatever
versus breaking your legs up and doing,
you know, quads, hams, and glutes
over the course of three days or whatever it may be.
Lots of different ways to do it.
We'll get into splits in the program design sections.
But when you're looking at this,
I think it's better to try and balance more tissue.
Now, that may not be size and that may be
you use more muscles on certain days
to make up for that fact that they're smaller.
Whatever it may be, I think you still try
and even out the systemic demand across the board.
So, when you do this, it does make that
sometimes a little bit easier
or it can make it more asymmetrical
depending on what you're doing.
Usually when this is happening,
what it is is you're using like,
maybe your big muscle groups in the systemic thing
and then you're performing some oxidative work
on some of the smaller muscle groups
and you're kind of rotating them
throughout the week, right?
So, it's like maybe one day, you have some systemic arms.
The other day, you have some systemic delts
and the next day, you have some systemic calves or whatever,
but you're sticking like,
with your kind of push/pull exercises
in either a full or half body split for the systemic portion
and then the other thing is really kind of like,
small localized body parts or whatnot
so that it's really the context in which you would do this
with an oxidative protocol, right?
Usually, you're only gonna use big body parts
if we're doing systemic plus AMPK,
not systemic plus oxidative because by that time,
it just gets too hard to manage the volume
because like, if you throw quads in on oxidative,
you really don't have room
for much else on the systemic side
and it just becomes very hard to draw up that split.
So, usually the only split is
big body parts systemic, small body parts oxidative
and they're trained less frequency.
So, you spread them out.
Yeah, and anyway, then the effect of that
is carbs may decrease and that's really
all you need to take from that.
So, if you need to, guys, watch this one again
because we go through this whole process
of going from calories to carbohydrates
to making decisions about protein,
figuring out that, you know,
everything doesn't always work out hunky dory
and I still, at the end of the day,
may have to use my brain
to make a decision and take into account
the surrounding programs and periodization,
how long I'm staying in this phase,
and of course, the individual's physiology.
So, hopefully, that gives you guys some good insight
and you pretty much are gonna be ready
to program any of these metabolic stimuluses
with appropriate nutrition now
and we will work into the hypertrophy modules next
and now that you have this system down,
it should get easier and easier and easier
as we get through the other stimulus.