- We set a caloric deficit that isn’t too extreme from the start. This ensures those that are new to the gym will maximise muscle growth even while in a deficit. (Yes, it’s possible for complete beginners, people coming back from layoffs, and "genetic freaks)".
- We set a minimum protein threshold. Somewhere in the ballpark of 0.8-1.g protein per lb of bodyweight. Depending on gender, body fat levels, age and so on.
- We’ll keep an eye on dietary fat intake, and not take it below the extremes – in order to keep everything ticking over hormonally. Usually this would be no less than 40g for females and 50-60g for males. The stage of your diet will determine this.
- With some members, we may place the majority of their daily carbohydrate intake around the workout. Firstly in the pre-workout window, to fuel the session. And then in the post-workout window, to enhance recovery
- With some members, we encourage the use of EAAs during training sessions to maximise MPS (Muscle Protein Synthesis) and chase that extra 1% gain.
Taking our members feedback on board, we try and integrate the above five points as seamlessly as possible. They’re written in order of priority, highlighting the importance of focusing on the basics first, and getting into the finer details as you go along.
How you set it up exactly is completely driven by your lifestyle, needs and goals.
Again, most people have 30-60min for lunch, so they have the time to eat this.
The Lifestyle Caveat
In order to facilitate a true long-term transformation, it requires behavioural, mindset and identity shifts that represent a new lifestyle.