How Long for Fat Loss Diet Phases?

[Voxel]

As per

Best Diet For High Performance Fat Loss

The way I do thing with body comp clients, and this will be explained in an article I just finished writing, is as follow: PHASE 1 (3-4 weeks) Smallest caloric deficit Low carbs (only keep carbs post workout) High fat Protein at 1.25g/pound roughly PHASE 2 (3-4 weeks) Decreased calories vs. phase 1 Increase carbs slightly (by adding carbs in the evening0 Moderate fats Same protein PHASE 3 (3-4 weeks) Keep decrease calories Increase carbs again (add carbs in one of the two periods y…

3-4 weeks. Each phase is explained in more detail here

Cardio for Natural

Well, one thing people ignore is that the way I actually train most clients is now the same as how I have been training athletes for 20 years (with different loading schemes and methods of course). I made that decision last year and the results have been awesome. I’m in the process of rewriting all the programs on my own website. Anyway, the core principle is that we use 3 whole body workouts. Each workout focuses on one type of contraction (NO this is not influenced by Triphasic training… if …

Don’t stay in a deficit for too long

Neurotype 1B Diet - Fat Loss Stalled

You mention that you have been in a caloric deficit since February. So you essentially have been in a deficit for 5-6 months. Even if the deficit is not huge, that is WAY too long to be in a deficit. I normally recommend 12 weeks AT THE MOST. Because even if the diet is smart and the deficit conservative, past that point metabolic adaptations will catch up to you, making it really hard to keep losing fat. Bert already mentionned the reduced conversion of T4 into T3 due to the chronically eleva…