Periodize Your Nutrition

[Blackfoot]

Here is something I ran across while digging through old articles. I hope it helps someone out if they're struggling in this area.

Strength Phase: To increase muscular strength, protein content and density.
Macronutrient Plan: Protein 30%, Carbohydrate 50%, and Fat 20%.
Increase calories by 250-500 above daily caloric expenditure.

Growth Phase: To promote increased muscle size.
Macronutrient Plan: Protein 25%, Carbohydrate 60%, and Fat 15%.
Increase calories by 500 above daily caloric expenditure.

Cutting Phase: To decrease bodyfat and increase muscular endurance.
Macronutrient Plan: Protein 45%, Carbohydrate 45%, and Fat 10%.
Decrease calories by 250-500 below daily caloric expenditure.

Recovery Phase: To replentish your body's energy stores and decrease the likelihood of overtraining.
Macronutrient Plan: Protein 15%, Carbohydrate 60%, and Fat 25%.
Increase calories by 100-250 above daily caloric expenditure.


To calculate your daily caloric expenditure follow these steps:

1. approximate basal metabolic rate (bmr). bmr = bodyweight x 12

2. determine exercise cost of cardio
phase weights-cost cardio-cost
Strength .05 .09
Growth .06 .09
Cutting .06 .10
Recovery .04 .06

example: 200 lb male who's in growth phase and weight trains for 1 hour and does 30 mins cardio.
weight training cost: .06 x 60 mins x 200 lbs = 720 cals.
cardio training cost: .09 x 30 mins x 200 lbs = 540
total exercise cost: 1,260 cals

3. add steps 1 and 2

example: 200 lbs male has bmr of 2400 + 1260 = 3,660 cals expended daily

[Tatanka]

Re: Periodize Your Nutrition

Pretty simple and easy to understand. Good post.