The Best Strategy To Get Bigger And Leaner Over Time

Summary

Dr. Mike outlines a year-round periodized plan for diet and training designed to help individuals achieve a muscular and lean physique. The plan includes two fat loss phases in spring and fall, slow muscle gain during summer, and a muscle gain phase in winter, with active rest periods. It accommodates real-life events and holidays, allowing for flexibility and enjoyment without compromising fitness goals.

Takeaways

• 💪 Dr. Mike introduces a periodized plan for diet and training aimed at helping people gain muscle and lose fat throughout the year while balancing their lifestyles.
• 📅 The plan is structured around the year, with specific phases for fat loss, muscle gain, and active rest that align with seasons and real-life events like holidays.
• 🔥 The fat loss phase is suggested for spring (March, April, May) so that people can look leanest in the summer, which is the ideal time to show off physique.
• 🏖️ During the summer (June, July, August), a slow muscle gain phase is recommended to allow for eating fun foods at parties and events while still making progress.
• 🛌 An active rest phase, generally scheduled for late August, involves minimal training to give the body a physical and psychological break, aligning with common vacation times.
• 🍂 In the fall (September, October), another fat loss phase is introduced to shed any summer fluff, with the option to continue it until just before Halloween or Thanksgiving.
• 🍗 The winter months (November to February) focus on a muscle gain phase, leveraging holiday eating to bulk up, with an active rest phase around December or January.
• 🌡️ Dr. Mike explains that fat loss is easier during warmer months, while colder months encourage eating more and gaining weight, making the timing of these phases optimal.
• 🎯 The plan allows for flexibility, encouraging people to modify phase durations, rates of weight gain or loss, and phase intensities to fit their individual schedules and goals.
• 📈 By repeating this periodized approach year after year, participants can consistently build muscle, lose fat, and optimize their physique for different seasons and events.

Q & A

What is the main purpose of the periodized diet and training plan discussed in the video?

The main purpose of the periodized diet and training plan is to help people get bigger and leaner over the course of a year, while aligning the phases with real-life events, holidays, and seasons to maximize convenience and effectiveness.

Why does the plan prioritize fat loss in the spring?

The plan prioritizes fat loss in the spring so that individuals can look leaner in time for the summer, when it's more common to show skin. The warmer weather also makes fat loss dieting easier, as people tend to be less hungry.

What is the rationale behind starting a muscle gain phase during the summer?

The muscle gain phase during the summer is done slowly, allowing individuals to still look relatively lean. It also lets people enjoy summer treats and social events without strict dieting, which enhances the overall experience.

What is the purpose of the active rest phase in late August?

The active rest phase in late August allows for a physical and psychological break from training. It aligns with the vacation season in many parts of the world, making it a convenient time to rest while enjoying vacations and less structured activities.

Why is there another fat loss phase in the fall?

The fall fat loss phase is intended to shed the fluff gained during the summer's slow muscle gain phase. Since it's 'sweater weather,' physical appearance is less of a concern, allowing people to focus on fat loss without the need to look shredded.

Why is bulking recommended during the winter?

Bulking during the winter is recommended because it's easier to eat more when it's cold, and people are generally less concerned about their appearance due to wearing more layers. The holiday season also makes it easier to indulge in food, which aids in muscle gain.

What adjustments can be made to the plan based on personal preferences?

The plan is flexible and can be adjusted based on personal schedules, such as modifying the length of each phase by a week or two, changing the rate of gain or loss, or shortening the fall fat loss phase to a mini cut if muscle gain is a higher priority.

Why does the video suggest taking an active rest phase during the first two weeks of January?

Taking an active rest phase in early January is suggested as a strategy to avoid the crowds of New Year’s resolutioners in the gym. After two weeks, many of these people drop off, making it easier to return to regular training in a less crowded environment.

How much body weight should be lost during the spring fat loss phase, according to the plan?

The goal for the spring fat loss phase is to lose roughly 0.5% to 0.75% of body weight per week, for a total duration of around 12 weeks. This can result in a 4-8% total fat loss.

How does the video suggest approaching muscle gain during the summer?

The video recommends a slow muscle gain phase during the summer, with a weight gain of 0.25% to 0.375% of body weight per week, to avoid getting too out of shape while still making progress.