The Diet Adjustments Manual (v3.0.3a)

PREFACE ABOUT THE THIRD EDITION WHY PEOPLE FAIL 1. ARE YOU TRAINING PROPERLY? 2. ARE YOU CONSISTENT ENOUGH? 3. DO YOU SLEEP ENOUGH? 4. ARE YOU TRACKING YOUR PROGRESS PROPERLY? 5. ARE YOU LETTING YOURSELF GET CONFUSED BY WEIGHT FLUCTUATIONS? 6. ARE YOU LOSING WEIGHT TOO QUICKLY? 7. ARE YOU GAINING WEIGHT TOO QUICKLY? 8. DO YOU QUIT YOUR CUT AND BULK PHASES TOO EARLY? 9. ARE YOU ATTEMPTING THE ‘ETERNAL’ RECOMP? SUMMARY OF WHY PEOPLE FAIL TO CUT, BULK, OR RECOMP? EXPECTATIONS WHEN CUTTING EXPECTATIONS WHEN BULKING CHOOSING A STARTING GOAL: WHEN THE DECISION IS OBVIOUS WHEN TO STOP BULKING HOW LONG TO BULK — AVOID FREQUENT ‘MINI CUTS’ WHEN TO STOP CUTTING SUMMARY OF WHEN TO CUT, BULK, OR RECOMP A VISUAL GUIDE TO BODY-FAT PERCENTAGE BEFORE YOU TRY TO COMPARE YOURSELF A VISUAL GUIDE TO BODY-FAT PERCENTAGE FOR WOMEN HOW QUICKLY TO CUT AND BULK RECOMMENDED RATES OF BODYWEIGHT LOSS RECOMMENDED RATES OF BODYWEIGHT GAIN FINAL NOTE HOW CUT AND BULK CYCLES LOOK PHASE 1: THE FIRST CUT PHASE 2: THE FIRST BULK PHASE 3: THE SECOND CUT PHASE 4: THE SECOND BULK THE REALITY OF THE BODY WEIGHT LINE WHY ADJUSTMENTS ARE NEEDED WHY OUR INITIAL CALORIE AND MACRO CALCULATIONS ARE ONLY ESTIMATIONS METABOLIC ADAPTATION NO, YOU ARE NOT ‘METABOLICALLY DAMAGED’ AM I A ‘HARDGAINER’? WHY FLUCTUATIONS IN WEIGHT AND APPEARANCE HAPPEN WEIGHT FLUCTUATIONS OVER A TYPICAL DAY WEIGHT FLUCTUATIONS OVER A TYPICAL WEEK HOW TO TRACK PROGRESS THE THREE TRACKING METHODS TO AVOID THE 8 WAYS I GET CLIENTS TO TRACK PROGRESS 1. WEIGH YOURSELF DAILY 2. TAKE WEEKLY BODY MEASUREMENTS 3. TAKE MONTHLY PHOTOS 4. RATE WEEKLY DIETARY ADHERENCE 5. RATE WEEKLY TRAINING ADHERENCE 6. RATE SLEEP QUALITY, STRESS, HUNGER, AND FATIGUE 7. KEEP SUMMARY NOTES ON YOUR KEY LIFTS 8. KEEP A DETAILED TRAINING LOG HOW AND WHEN TO TAKE DIET BREAKS REASONS FOR TAKING A DIET BREAK THE FULL DIET BREAK THE CONTROLLED DIET BREAK RECOMMENDATIONS ON DIET-BREAK LENGTH AND FREQUENCY HOW TO CORRECT YOUR INITIAL CALCULATIONS ADJUSTING INITIAL CALORIE CALCULATIONS WHEN CUTTING ADJUSTING YOUR MACROS WHEN CUTTING WHAT TO DO IF YOU CYCLE MACROS ADJUSTING INITIAL CALORIE CALCULATIONS WHEN BULKING ADJUSTING YOUR MACROS WHEN BULKING MACRO ADJUSTMENT Examples by calorie amount WHEN BULKING WHY WE CARE ABOUT MID-DIET ADJUSTMENTS AIM TO MAINTAIN MUSCLE MASS WHEN CUTTING AIM TO MINIMIZE FAT GAIN WHEN BULKING WHAT HAPPENS WHEN YOU SCREW BOTH THINGS UP HOW TO MAKE MID-DIET ADJUSTMENTS WHEN CUTTING NOTES ON THE CUTTING ADJUSTMENTS FLOWCHART WHAT ABOUT CARDIO? MAKING AN ADJUSTMENT THINGS YOU WILL NOTICE AS YOU CUT HOW MUCH HUNGER AND FATIGUE IS ACCEPTABLE? TRAINING & MUSCLE MASS PRESERVATION HOW TO MAKE MID-DIET ADJUSTMENTS WHEN BULKING NOTES ON THE BULKING ADJUSTMENTS FLOWCHART MAKING AN ADJUSTMENT THINGS YOU WILL NOTICE AS YOU BULK A PRIMER ON TRANSITIONING BETWEEN DIET PHASES AVOID USING A CALORIE CALCULATOR TRANSITION BASED ON YOUR OWN DATA TRANSITIONING TO MAINTENANCE WHY TRANSITION TO MAINTENANCE HOW TO ESTIMATE MAINTENANCE EXAMPLE ESTIMATION OF MAINTENANCE AFTER CUTTING EXAMPLE ESTIMATION OF MAINTENANCE AFTER BULKING HOW TO FIND ‘MAXIMUM MAINTENANCE’ EXAMPLE OF HOW TO FIND ‘MAXIMUM MAINTENANCE’ AFTER CUTTING RELATIVE ENERGY DEFICIENCY THE REVERSE DIETING MYTH EXAMPLE OF HOW TO FIND ‘MAXIMUM MAINTENANCE’ AFTER BULKING TRANSITIONING AFTER A PHYSIQUE CONTEST PHYSIQUE COMPETITORS NEED TO REGAIN BODY FAT TO HEALTHY LEVELS HOW TO REGAIN BODY FAT TO HEALTHY LEVELS TRANSITIONING TO A BULK THE STEPS TO TRANSITION TO A BULK CALCULATIONS TO TRANSITION TO A BULK EXAMPLE TRANSITIONS TO A BULK TRANSITIONING TO A CUT THE STEPS TO TRANSITION TO A CUT CALCULATIONS TO TRANSITION TO A CUT EXAMPLE TRANSITION TO A CUT CLIENT EXAMPLES KLINT’S 6-MONTH CUT DAVE’S 7.5-MONTH CUT AND 7-MONTH BULK DOM’S STRUGGLES WITH ADHERENCE TARIQ’S FIRST CUT TO SHREDS CAMERON’S JOURNEY TO ‘FIT AND HEALTHY’ FINAL THOUGHTS RESOURCES WORDS OF THANKS