LOOK GOOD MOVE WELL GUIDEBOOK
Table of
Contents
INTODUCTION 04
LOOK GOOD TRAINING PROGRESSION05
UPPER BODY PUSH PULL 06
LOWER BODY SQUAT AND HINGE 10
ARMS AND SHOULDERS13
AEROBIC BODYBUIDING CORE SHRED16
LOOK GOOD NUTRITION TIPS19
MEAL PLAN EXAMPLE DAY21
MOVE WELL TRAINING PROGRESSION25
MOVE WELL NUTRITION EXAMPLE 36
TAKEAWAYS41
WHAT’S NEXT 45
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LOOK GOOD MOVE WELL GUIDEBOOK
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INTRODUCTION
M
ost people want to look good - but they want to feel athletic too. Functional
Bodybuilding originated out of a shared respect for both aesthetics and perfor-
mance. When I was coming up in the functional fitness world, the emphasis on athletic performance was often pitted against the bodybuilding approach, which favored
muscle contractions and purposeful aesthetics training more. Yet I wasn’t ready to
discount my long history with and love for bodybuilding, having seen how it could
not only build a great physique but also help improve movement quality and longevity in sport.
With close to two decades of experience as a coach and athlete, having pushed the
extremes on both performance and aesthetics, I’ve learned that somewhere in the
middle lies the key to long term sustainability and fulfillment in fitness. Neither side
can stake claim to being superior. Instead, it is a balance of both that ultimately lead
someone to their fulfillment in training and success towards their goals.
Functional Bodybuilding is where bodybuilding, aesthetics, and looking good meet
functional fitness, performance, and moving well. It’s a style of training that commits
to balancing both no matter what avenue of training you choose within it. And at the
same time, it can be biased one way or the other.
If you truly want to meet a client where they are, or to find the right balance in training for you, then Functional Bodybuilding casts a broad enough fitness net to capture
all.
In this guide we will show you training and nutrition examples for how to bias the
“Look Good” side for aesthetics and body composition results, as well as how to bias
the “Move Well” side for energy, performance, and movement quality. But remember,
you can absolutely accomplish both no matter which side you favor more. Give them
a try and see what feels best for you.
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LOOK GOOD MOVE WELL GUIDEBOOK
LOOK GOOD
TRAINING PROGRESSION
In this section, you’ll find a 2 week progression for each of these 4 areas:
•
Upper Body Push & Pull Focus
•
Lower Body Squat and Hinge Focus
•
Arms & Shoulders
•
Aerobic Bodybuilder Core Shred
If you’re used to a typical bodybuilding split like Push Pull Legs, have no fear - we’ll
still work different movement patterns so you can work one muscle group more while
allowing another to rest. But you’ll also find more movement variety than a traditional bodybuilding workout, and ways to work up a great aerobic sweat such as the core
shred progression - the combo of deep breathing mixed with core isolation packs a
punch!
If you want to try these workouts over the course of two weeks, spread them out into
four different training days any way you like, and come back for the progressions in
week 2. Need more information on tempo, supersets, and how to read these workouts? Check out the Knowledge Base for more detail, or join the friendly Functional
Bodybuilding Facebook Group to ask a question of the community.
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LOOK GOOD MOVE WELL GUIDEBOOK
*Hover over movement names
for Demo Video Links
WORKOUT #1
PULL BIAS PRE-FATIGUE
3 Sets
•
45sec Row Easy
•
12 Ring Face Pulls
•
12 Bulgarian Rows
•
15sec Contralateral Single Arm Ring Row Hold R
•
15sec Contralateral Single Arm Ring Row Hold L
•
30sec Extended Reverse Plank Bridge
A1. Incline Close Grip Bench Press; 51X0; 4-6reps; rest 90sec x 3 Sets
A2. Banded Chainsaw Row; 31X2; 4-6/arm; rest 90sec x 3 Sets
B1. Alternating Decline Dumbbell Bench Press; 31X0; 4-6/arm; rest 90sec x 3 Sets
B2. Lean Away Pull Up; 41X1; 4-6reps; rest 90sec x 3 Sets
◊ A1/A2 - Always move back and forth between exercises with the same
letter title. A1 reps come first, then you rest and move to A2. After A2,
rest the prescribed amount before going back to A1. If an A3 & A4 are
present, just continue through all 4 exercises with rest between.
◊
◊
◊
◊
1st Digit - Lowering Lengthening Phase
2nd Digit - Bottom Position
3rd Digit - Upward Contracting Phase (X = explode as fast as possible)
4th Digit - Top Position
◊ Why Pre-Fatigue is Important - athletes tend to be so eager to get to
training that they under prepare. Without sufficient blood, warmth,
and range of motion, the muscles won’t express as much force and
power. Pre-fatigues are a great way to enhance muscle recruitment in
training and increase total volume without burning you out.
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C. 1:1 Push Pull Couplets
For Time @ 85% Effort
•
12 Cal Row
•
12 Banded Push-Ups
•
rest 1:1 x 4 Sets
rest 3-5mins before D
D. 1:1 Push Pull Couplets
For Time @ 85% Effort
•
8 Calorie Assault Bike Arms Only
•
12 Alternating DB Plank Rows 45lbs
•
rest 1:1 x 4 Sets
WORKOUT #2
PULL BIAS PRE-FATIGUE
3 Sets
•
100 Single Unders
•
12 Landmine Single Arm Press R
•
12 Landmine Single Arm Press L
•
12 Yoga Push Ups
•
12 Landmine Oblique Twist
◊ Landmines provide a wide variety of loading planes with their rotational ability. With a fixed end to the barbell you are able to get the benefits of machine-like stability with the freedom of movement of a dumbbell or kettlebell.
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LOOK GOOD MOVE WELL GUIDEBOOK
A1. Wide Grip Bench Press; 51X1; 2.2.2; rest 15sec/rest 60sec x 4 Sets
A2. Supinated Grip Pendlay Row; 31X1; 6-8reps; rest 90sec x 4 Sets
B1. Wtd Strict Bar Dips; 3030; 4-6reps; rest 75sec x 3 Sets
B2. Single Arm Dumbbell Row; 20X2; 6-8/arm; rest 75sec x 3 Sets
C. COUPLET OF COUPLETS
For Time @ 85% Effort
12-15-18-21 (9-12-15-18 Rx Female Cals)
•
Row Cals
•
Parallette Push-Ups Feet elevated
rest 3mins
18-15-12-9
•
Bike Cals
10-8-6-4
•
Gorilla Row Top Down/arm 53/35lbs
Progressive Overload Concepts Illustrated in these two workouts:
◊ Rest periods in the supersets shorten in part B to increase intensity.
With FBB, you can progress by doing similar work in shorter time periods instead of always having to add more load.
◊ Cluster Sets (2.2.2) in part A favor heavier loads in the second workout
- rep schemes are another way to build strength without overloading
every time.
◊ 1:1 Work Rest Conditioning evolves to Continuous Effort Longer Couplets to allow your aerobic engine to adapt over time.
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LOOK GOOD MOVE WELL GUIDEBOOK
*Hover over movement names
for Demo Video Links
WORKOUT #1
RUMP PUMP
3 Sets
•
20 Bodyweight Hip Thrusts
•
15sec Single Leg Hip Thrust Isometric Hold R
•
15sec Single Leg Hip Thrust Isometric Hold L
•
20 Lateral Band Walk R
•
20 Lateral Band Walks L
A1. Front Rack Rear Foot Elevated Split Squat; 30X1; 4-6leg; rest 30sec x 3 Sets
*rear foot on 4-6” plate
A2. Goblet Cyclist Squat; 2020; 8-12reps; rest 2-3mins x 3 Sets
B1. Barbell Sumo Deadlift; 2121; 4-6reps; rest 30sec x 3 Sets
*HEAVY
B2. Hand Supported Single Leg DB RDL; 20X2; 6-8/side; rest 2-3mins x 3 Sets
C. Functional Leg Pump (QUAD FOCUSED)
3-5 Sets
•
30sec Dual KB Wall Sits
•
rest 15sec
•
10 Dual KB Cleans
•
8 KB Rack Walking Lunges
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6 KB Rack Squats
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rest 15sec
•
15sec Bike HARD
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rest 2 minutes
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WORKOUT #2
CORE RUMP
4 Sets
•
12 Ring Body Saw
•
12 Russian Twist per side
•
24 Frog Pump
A1. Back Rack Drop Lunge; 30X1; 4-6leg; rest 20sec x 4 Sets
*rear foot on 4-6” plate
A2. Goblet Kickstand Pistol Squat ; 2020; 8/leg; rest 2-3mins x 4 Sets
B1. Barbell Hip Thrust; 2020; 4-6reps; rest 20sec x 3 Sets
*HEAVY
B2. Dual Kettlebell Sumo Deadlift; 3020; 8-10reps; rest 2-3mins x 3 Sets
C. Functional Leg Pump (POSTERIOR CHAIN FOCUSED)
3-5 Sets
•
10 Hang Power Cleans below the knee
•
20 Banded Pull Through
•
rest 15sec
•
30sec Dual Russian Swings
•
Run 200m at high effort
•
rest 2mins and repeat
Progressive Overload Concepts Illustrated in these two workouts:
◊ Rest periods in the conditioning efforts are shortened and removed in
the second workout, challenging you more.
◊ A1/B1 Rest period is shortened to 20sec from 30sec in the supersets.
◊ A1/A2 volume is increased to 4 sets from 3 - another way to keep building you up without necessarily adding more weight.
◊ Conditioning emphasizes either Quad or Posterior chain through specific movement selection.
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LOOK GOOD MOVE WELL GUIDEBOOK
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*Hover over movement names
for Demo Video Links
WORKOUT #1
BODYWEIGHT UPPER FLOW
2-3 Sets
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Yoga Push Up x 8
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Prone Snow Angels x 8
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Scapular Pull Ups x 8
•
Side Plank Rotations x 8/side
*move slow and deliberately
AEROBIC PRE-FATIGUE PUMP
3-4 Sets
•
6 Strict Pull-Ups (wtd if you can)
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12 Oblique Tuck Ups L
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9 Body Rows
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12 Oblique Tuck Ups R
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Assault Bike 15 Cals @ 90% effort
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rest walk 90sec between sets
A1. Kettlebell Horn Curls; 20X1; 8-10reps; rest 60sec x 3 Sets
A2. Narrow Grip Floor Press; 2020; 10-12reps; rest 60sec x 3 Sets
A3. Incline Bench Dumbbell Bicep Curl; 2021; 8-10reps; rest 60sec x 3 Sets
B. Barbell Chipper Finisher
Not For Time - Quality Focused Reps
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•
1k Bike
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50 Barbell Hang Clean High Pulls 45/35lbs
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40 Barbell Z Press 45/35lbs
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30 Barbell Reverse Curls 45/35lbs
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20 Barbell Windshield Wipers 45/35lbs
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rest 15sec
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15sec Bike HARD
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rest 2 minutes
LOOK GOOD MOVE WELL GUIDEBOOK
WORKOUT #2
BODYWEIGHT UPPER FLOW
2-3 Sets
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Off Set Push Up x 8
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Prone Scapular Retractions x 8
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Scapular Ring Row x 8
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Plank Army Crawler x 8/side
AEROBIC PRE-FATIGUE PUMP
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10 Renegade Rows 50/35lbs
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200 Single Under Jump Ropes
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8 Renegade Rows 50/35lbs
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150 Single Under Jump Ropes
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6 Renegade Rows 60/40lbs
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100 Single Under Jump Ropes
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4 Renegade Rows 60/40lbs
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50 Single Under Jump Ropes
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2 Renegade Rows 70/45lbs
A1. Farmers Press; 20X1; 6-8/arm; rest 50sec x 3 Sets
A2. Banded KB Pull-Over; 2020; 10-12reps; rest 50sec x 3 Sets
A3. Barbell Reverse Curl; 2021; 8-10reps; rest 50sec x 3 Sets
B. Bis/Tris/Core EMOM
EMOM x 5mins
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KB Horn Curl x 5
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KB Horn Pallof Press x 5
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KB Hip to Halo x 5/side
EMOM x 5mins
•
KB Supine Tricep Ext x 5
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KB Crush Grip Floor Press x 5
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KB Crush Grip weighted L Crunches x 5
**For the first 5mins, you perform all 3 movements within a single minute. For the second
5mins, you do the same.
Progressive Overload Concepts Illustrated in these two workouts:
◊ Rest periods in the supersets shorten to 50sec
◊ Aerobic Pre-Fatigue Pump has the rest periods removed and becomes a
continuous conditioning piece
◊ Conditioning at the end moves from a NOT FOR TIME piece to a time
restriction EMOM format - starting to restrict your amount of rest
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LOOK GOOD MOVE WELL GUIDEBOOK
*Hover over movement names
for Demo Video Links
WORKOUT #1
30min Total Work - Easy Effort
15minute Timer
Bike Easy - at mins 5, 10, and 15 stop and perform
•
30sec Wall Sit
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15 Side Plank Hip Taps R
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15 Side Plank Hip Taps L
15minute Timer
Row Easy - at mins 5, 10, and 15 stop and perform
•
30sec Reverse Plank Bridge with Hip Lift
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30sec Ring Row Hold
WORKOUT #2
•
Run 30sec Moderate Pace
•
Walk 30sec
x8
5 Sets NFT (Not For Time)
•
Tall Plank Shoulder Taps x 10/side
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30sec Wall Sit
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30sec Superman Hold
Underswitch to Crab Reach 30sec
•
Walk 30sec
•
Beast to Alternating Leg Through 30sec
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Walk 30sec
x4
5 Sets NFT (Not For Time)
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Quadruped Plank Shoulder Taps x 10/side
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30sec Side Plank R
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30sec Side Plank R
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Run 30sec Moderate Pace
•
Walk 30sec
x8
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Progressive Overload Concepts:
◊ The volume of contractions and total time increases
◊ The past of cyclical aerobic work moves from slow and steady to an
interval system of moderate/slow sets.
◊ We include bodyweight gymnastics into the 30sec/30sec work rest intervals, not just cyclical aerobic work.
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LOOK GOOD MOVE WELL GUIDEBOOK
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W
e can approach a nutrition plan that supports aesthetics in several ways, and
I’ll give detailed examples below. As an overview, the goal is to support build-
ing muscle and losing fat at the same time. You may wish to spend a short period of
time in an aggressive calorie deficit for fat loss, or eat extra to add on muscle, but for
sustainability over the long term there is no need to constantly be on a bulking and
cutting roller coaster. With sufficient protein and quality nutrients (ideally ingredients that you make yourself, as opposed to eating packaged foods), you can maintain
a great body composition for decades and enjoy your nutrition too.
Approach #1 - Challenge Fat Loss with Low Carb
This is a more aggressive number approach that can help clients kick start fat loss
and see reinforcing changes in the short term to help the long term approach.
Case Study - 38 year old Female, 5’4”
•
Program - Functional Body Composition 2.0 Female Version
•
Current Body Weight - 145lbs
•
Current Body Fat - 24%
•
Goal - Drop Body Fat and hit Body Composition of 20%
•
Activity Level - Low
•
Protein Level - Moderate
•
Carb Approach - LOW CARB
Macro and Calorie Prescription
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•
Daily Calorie Expenditure - 1996
•
Target Calories for Fat Loss Goal - 1497 (25% reduction from baseline)
•
Protein Macros - 120 grams
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Carb Macros - 75 grams
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Fat Macros - 80 grams
•
Target is 3 Meals a Day
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LOOK GOOD MOVE WELL GUIDEBOOK
◊ Low Activity Level - outside of training she is sedentary
◊ Protein Level Moderate - Because her goal is to lose bodyfat, we are
choosing moderate protein (875grams protein per pound of BW). This
will set her daily protein target closer to the bodyweight she wants to
be.
◊ Carb approach low - Historically, she has felt addicted to sugars and is
looking to change her taste preferences and get away from sugar. This
lower carb method will push her towards more whole food forms of
carbs like veggies and fruit.
◊ Calorie Target - Because of her experience with macro counting in the
past and a decent knowledge of training and her body, we are going to
explore a challenge fat loss calorie target to see if she can make noticeable changes earlier on to motivate some long term changes.
MEAL PLAN
EXAMPLE DAY
Meal 1: 9am- Breakfast
40g protein / 15g carbs / 30g fat
•
7oz Leg of Lamb
•
200g Broccoli
•
5ml Olive Oil
•
20ml Lemon Juice
Meal 2: 1pm - Lunch
40g protein / 15g carbs / 30g fat
•
6.5oz Organic Turkey 93/7 lean
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100g Green Cabbage
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6g Butter
•
100g Avocado
Training 4pm
Meal 3: 6pm - Dinner
40g protein / 45g carbs / 20g fat
•
7oz Ground Sirloin
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200g Sweet Potato
•
75g Green Beans
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Approach #2 - Lean Muscle Gain - Carb Cycling
This is ideal for someone that is looking to build a little muscle and overall start to
increase their caloric intake slightly to get more from their workouts while still staying
lean and not adding too much body fat. The Carb Cycling allows them to follow mostly
a lower carb approach but hit higher carbs on tough training days to get some added
intensity from their training.
Case Study - 45 year old Male, 5’9”
•
Program - Persist Body Composition
•
Current Bodyweight - 170
•
Current Bodyfat - 14%
•
Goal - Gain 3-5lbs of Muscle and over time get into low 10’s for Body Composition
•
Activity Level - Moderate
•
Protein Level - High
•
Carb Approach - Cycling CARBs
Macro and Calorie Prescription
•
Daily Calorie Expenditure - 1996
•
Target Calories for Fat Loss Goal - 1497 (25% reduction from baseline)
•
Protein Macros - 120 grams
•
Carb Macros - 75 grams
•
Fat Macros - 80 grams
•
Target is 3 Meals a Day
◊ Moderate Activity Level - outside of training he is on his feet moving for 4-6
hours a day)
◊ Protein Level High - Because he has a relatively low bodyfat % already and
is aiming to gain muscle, we will keep protein high at 1g per pound of bodyweight.
◊ Carb approach Cycling - He is comfortable with counting macros and knows
how to hit his numbers. He has followed a low carb approach for a long time
so he wants to incorporate carbs in a smart way to optimize his training results) The lower carb days have historically helped him with consistency and
staying lean, but the high carb days are going to be used to help drive his
muscle growth on tough training days so he can push intensity on those sessions more.
◊ Calorie Target - Putting him in a 10% surplus is where we are aiming to start.
This will help get things moving in the right direction without too much fat
gain. After he has developed a routine we can bump this up as high as 25%
surplus to aid in more muscle mass growth until his desired form is reached.
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LOOK GOOD MOVE WELL GUIDEBOOK
Low Carb Days
•
Protein Macros - 170 grams
•
Carb Macros - 150 grams
•
Fat Macros - 200 grams
Meal 1: 7am Breakfast 1
42grams protein / 25g carbs / 50g fat
•
8oz Pork Butt
•
200g Organic Mixed Veggies Costco
•
25g Grass Fed Butter
Training 10am
Meal 2: 12pm Lunch
42grams protein / 75grams carbs / 50g fat
•
200g Egg Whites
•
300g Banana (2 Large)
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4 Thick Cut Bacon Strips
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4 Tbsp Macadamia Nut Butter
Meal 3: 4pm - Lunch 2
42grams protein / 25g carbs / 50g fat
•
7oz Grilled Chicken Thighs
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200g Red Bell Pepper
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12tsp Mayo
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5 Romaine lettuce Leaves
Meal 4 8pm - Dinner
42grams protein / 25g carbs / 50g fat
•
5oz Wild Salmon
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350g Broccoli
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40ml Olive Oil
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HIGH Carb Days
•
Protein Macros - 170 grams
•
Carb Macros - 345 grams
•
Fat Macros - 110 grams
Meal 1: 7am Breakfast 1
42grams protein / 50g carbs / 30g fat
•
40g Oatmeal
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½ Banana
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2 Scoops Whey Protein
•
50g Peanut Butter
Training 10am
Meal 2: 12pm Lunch
42grams protein / 150grams carbs / 20g fat
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200g Pasta
•
5oz Chicken Breast
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½ Cup Pasta Sauce
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10g Butter
Meal 3: 4pm - Lunch 2
42grams protein / 100g carbs / 30g fat
•
5oz Ground Turkey
•
100g White Rice
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170g Avocado
Meal 4 8pm - Dinner
42grams protein / 45g carbs / 30g fat
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•
6oz New York Strip
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200g Brussel Sprouts
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2 Dark Chocolate Mint Squares
LOOK GOOD MOVE WELL GUIDEBOOK
25
I
f you come from a functional fitness or competitive sport background, your love for
training might express itself more in how you move and what you can accomplish
in the gym than what your body looks like. With Functional Bodybuilding we cover
both - but if you love to express your athleticism, crush a local competition here and
there, or get fired up by strength and power, these workouts will be your jam. Just
as in the “Look Good” section, you’ll find a balance of movement patterns and also
a balance of intensity efforts. Crushing yourself to a pulp every time you work out is
not the best approach to consistently, longevity, and a great aesthetic - not to mention having energy for the rest of your life. So give these workouts a try to feel like
you’re working hard and making progress, but still have something left in the tank.
Move Well Training Sessions - 2 Week Progressions:
•
Lower Body
•
Upper Body
•
Barbell Focused Posterior Chain / Olympic Lifting
◊ We typically have programs that range from 3-5 days per week. The
above 3 training sessions could be used as part of a 5 day training split
with additional upper body and aerobic days. If you wanted, these
workouts could serve as a MWF split for someone leading a 3 day per
week training lifestyle.
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LOOK GOOD MOVE WELL GUIDEBOOK
*Hover over movement names
for Demo Video Links
LOWER BODY - WORKOUT #1
Warmup
3 Sets
•
Crab Walk 10m
•
rest 30sec
•
Shoulder CARs x 2/arm
•
rest 30sec
•
Duck Walk 10m
•
rest 60sec
Warm Start
3-4 Rounds
•
Run 300m (increase pace on run each round)
•
20sec Single Arm Plank R
•
20sec Good Morning Isometric (empty barbell)
•
20sec Single Arm Plank L
•
20sec Superman Hold
Positional Hinge and Squat Prep
3 Sets
•
Kang Squat; 3111; 4-6reps
•
rest 60sec
•
Death March; 3010; 6-8steps/leg;
•
rest 60sec
Box Squat
•
21X1; 5,5,5,5 (add load with each set and finish at 90% effort); rest 2-3mins
•
90% Max -consider this on the RPE scale not your 90% all time efforts.
Single Leg & Core Volume Sets
4-5 Sets
•
Suitcase RNT Reverse Lunges; 20X1; 6-8/leg;
•
rest 45sec
•
Strict Toes to Rings x 6-8 reps (3sec negative); rest 45 sec
•
Tuck L-Hang from Rings accumulate 30sec (break as needed)
•
rest 45sec
•
15/13 Cal Bike @ 85% aerobic effort
•
rest walk 90sec
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LOWER BODY - WORKOUT #2
Warmup
EMOM x 9-12mins
•
1st - Mountain Climbers 30sec
•
2nd - Frog Pumps x 20 reps
•
3rd - 10 Yoga Push Ups
Warm Start
For Time at Sustained Pace
•
50/45 Cal Bike
•
40 Sit-Ups
•
30 Double Unders
•
20 Goblet Box Step Overs 53/35lbs (20/16” box)
•
10 Alternating TGU 53/35lbs
Box Squat
•
21X1; 2,2,1,1,1; rest 2-3mins
•
Add load per set -aim for ZERO failed attempts today. Ok to go HEAVY
Squat & Hinge Structural Balance
3 Sets
•
Landmine Hack Squat; 2020 x 6/shoulder
•
rest 60sec
•
Landmine Zercher Curtsy squat; 3011 x 6/leg
•
rest 90sec
Single Leg & Core Volume Sets
3-4 Sets
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•
6 DB Deadlift
•
5 DB Hang Power Clean
•
4 DB Reverse Lunge 2/leg
•
3 DB Front Squats
•
rest 15sec
•
10 Cal Row Hard
•
rest 15sec
•
15sec Single Arm Ring Plank R
•
15sec Single Arm Ring Plank L
•
15sec Ring Plank
•
rest walk 2mins
LOOK GOOD MOVE WELL GUIDEBOOK
Progressive Overload Concepts:
◊ Warm Start Intensification - The warm start in the second workout
brings a bit more intensity and challenge with movement complexity
and eccentric reps vs just isometric contractions.
◊ Squat Prioritization - The first workout has PreFatigue movements prior
to the box squatting to keep power down and max loading in check.
The second workout makes the Box Squat the first movement priority
after the warm start.
◊ Box Squat Rep Range - 5,5,5,5 moving towards 2,2,1,1,1 means an increase in loading over the week’s progressions.
◊ Volume Sets - The movement complexity of these sets increases over
the two workouts ended with DB complexes that use speed as opposed
to motor control as the primary focus.
UPPER BODY - WORKOUT #1
Warmup
3 Sets
•
6-8 Half Kneeling Bottom Up KB Press/arm
•
rest 30sec
•
12 Lateral Band Walks
•
rest 30sec
•
12 Scapular Push Ups on Elbows
•
rest 60sec
PreFatigue Isometrics and Eccentrics
3 Sets
•
Supinated Grip Body Row @ 2020 Tempo; Max Reps at the prescribed tempo
•
rest 60sec
•
Ring Plank; Accumulate 60sec with as few breaks as you can
•
rest 60sec
Unilateral Push and Pull Absolute Strength
3 Sets
•
Kettlebell Bench Press; 30X1; 6-8reps
•
rest 60sec
•
Dual KB Pendlay Row; 2111; 6-8reps
•
rest 60sec
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Muscle Endurance w/ Simple Gymnastics
Every 3:00 x 5 sets
•
12 Alternating KB Switch Snatches @ 53/35lbs
•
10 Alternating Single Leg Toes to Bar
•
150/125m Row
Muscle Endurance w/ Simple Gymnastics
Every 3:00 x 5 sets
•
6-8 Ring Push Ups @ 2020 Tempo
•
6 Right Arm KB Clean and Push Press @ 53/35lbs
•
6 Left Arm KB Clean and Push Press @ 53/35lbs
•
14/12 Cal Bike
UPPER BODY - WORKOUT #2
Warmup
3 Sets
•
40m Dual Kettlebell Rack Carry
•
rest 30sec
•
20 Banded Clamshells/side
•
rest 30sec
•
15 Scapular Push Ups
•
rest 60sec
PreFatigue Isometrics and Eccentrics
2-3 Sets
•
Supinated Grip Body Row @ 2020 Tempo; Max Reps at the prescribed tempo
•
rest 60sec
•
Ring Plank; Accumulate 60sec with as few breaks as you can
•
rest 60sec
Unilateral Push and Pull Absolute Strength
3 Sets
30
•
Supinated Archer Pull Up Hold 15sec/arm
•
rest 30sec
•
Dual KB Rack HOLD 30sec
•
rest 30sec
•
Ring Body Saw 20-30sec Isometric (hold in the extended position)
•
rest 60sec
LOOK GOOD MOVE WELL GUIDEBOOK
Push Pull Giant Set
4 Sets
•
1-1/4 Close Grip Bench Press; 3-4reps
•
rest 30sec
•
Glute Bridge Single Arm KB Bench Press; 20X1; 6-8reps
•
rest 30sec
•
Banded Chainsaw Row; 21X1; 6reps/arm;
•
rest 90sec
Muscle Endurance w/ Simple Gymnastics
Every 2:00 x 12 sets
Odd Sets (1,3,5,7,9,11)
•
2 Strict MU
•
12 GHD Sit-Up
•
30-40 Double Unders
Even Sets (2,4,6,8,10,12)
•
2 DB TGU (1/arm) 60/40lbs
•
10 Alternating DB Hang Split Snatch 60/40lbs
•
12/10 Cal Row
*Strict MU Scale - Kipping MU x 2 or Muscle Up Row x 4
**GHD Sub - 16 anchored sit ups
Progressive Overload Concepts Illustrated in these two workouts are:
◊ Movement Complexity - From workout 1 to 2 there is a noticeable increase in skill requirement for the movements that are used in the supersets and giant sets.
◊ Muscle Endurance Volume and Complexity - The total number of sets
has increased in a shorter time frame. More volume with shorter rest
periods means intensification in two ways.
31
*Hover over movement names
for Demo Video Links
BARBELL FOCUSED POSTERIOR CHAIN - WORKOUT #1
Warmup
3 Sets
•
Clamshell Side Plank x 20sec/side
•
rest 30sec
•
Quadruped Thoracic Rotations
•
rest 30sec
•
Cossack Squats x 8/leg 2010 Tempo
•
rest 60sec
BUILDING START EMOM
EMOM x 12mins
•
1st - Row 30sec @ moderate effort
•
2nd - 8-12 Dual Kettlebell Cleans (moderate weight)
•
3rd - 5 Seated Box Jumps (increase height each round)
*every round increase pace on either row, height on the jump, or load on KB clean
Speed Strength - Get the Brain Firing!
Every 60sec x 10 sets
•
Segment Power Clean
•
Hang Power Clean Below Knee (pause 1sec below knee)
*Your first sets are meant to be light and you will build with each set ending your 10th
set around an 80% effort level.
Positional Hinge Strength
•
Segmented Clean Deadlift; 3131; 5,5,4,4,3; rest 2-3mins between sets
*The segment deadlift is meant to have 3 very distinct pauses. Use lifting straps if you
have them so your grip doesn’t limit you with this long time under tension. Make the
pauses very deliberate.
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LOOK GOOD MOVE WELL GUIDEBOOK
Interval Gymnastics/Weight Training
3-5 sets:
•
4 Hang Power Cleans
•
4 Box Jump Step Down @ 30/24”
•
-rest 30-45sec between sets
Complete all 3-5 sets above and then move onto
3-5 sets:
•
2 Power Clean + 2 Hang Power Cleans
•
4 Bar Facing Burpees
•
-rest 30-45sec between sets
Complete all 3-5 sets above and then move onto
3-5 sets:
•
2 Power Cleans + 2 Squat Cleans
•
40 DU’s
•
-rest 30-45sec between sets
*There is a lot of room to autoregulate on this today. The idea is that you choose a
weight you are confident with for the movements. You can rest shorter or longer between sets and you can do higher set numbers or fewer depending on how you feel.
BARBELL FOCUSED POSTERIOR CHAIN - WORKOUT #2
Warmup
EMOM x 9-12mins
•
1st - 40sec Plank Army Crawlers
•
2nd - Frog Pumps x 30 quick reps
•
3rd - 10 Side Plank Rotations/arm
BUILDING START EMOM
EMOM x 12mins
•
1st - Triple Broad Jump x 2 (6 total jumps - rest 5sec between the two triples)
•
2nd - 5 Rotational Snatch/arm
•
3rd - Bike 40sec @ Moderate Effort
*every round increase pace on either AB or load on KB
33
OLY LIFT - EMOM
Every 60sec x 4mins
•
Slow Pull Power Clean 3sec pull to knee
•
Every 60sec x 4mins
•
Segment Power Clean
•
Every 60sec x 4mins
•
Power Clean
*For all 12 mins aim to increase load with every 1-2 sets. By the final 12th minute if you
feel good attempt a heavy single for the power clean. Keep your movement quality very
high!
Abbreviate Range Hinge
•
Deadlift From Blocks (below knee)
OR
•
Rack Pull (below knee)
•
6,4,2,2 @ 11X1 tempo
•
rest 2-3mins
EMOM STYLE IGWT
For Time @ strength effort:
•
1-2-3-4-5
•
PC @ 185/135lbs
•
Front Squat @ 185/135lbs
•
Deficit Strict HSPU 2-4”
•
+
•
rest as needed
•
+
•
For Time @ sustained effort:
•
2-4-6-8-10
•
Low Hang Power Clean @ 165/115lbs
•
*After each Round
•
6 Burpee Pull Up
•
12 WB 20/14lbs to 10’
Scale - Deficit Strict HSPU = Strict HSPU = Pike HSPU
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LOOK GOOD MOVE WELL GUIDEBOOK
Progressive Overload Concepts Illustrated in these two workouts are:
◊ Abbreviated Range of Motion - in the second workout we move to an
abbreviated range of motion strength movement for the purposes of
loading overload. You are stronger in this shorter range of motion.
◊ Power Couplets - the power couplets are written in a non-fatigue format with rest in the first workout, but the second workout they are
written in a For Time format to promote a bit more intensity and fatigue.
◊ Oly Lifting EMOM - The second workout reduces the movements in the
lifting complex to allow for more focus and high load on a single lift.
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36
LOOK GOOD MOVE WELL GUIDEBOOK
I
n these nutrition examples, you’ll find the same emphasis on protein intake and
making sure calorie targets meet energy requirements that we would prescribe for
a “Look Good” athlete. Remember, these targets are only a starting point - use these
examples to help frame your own starting points, track intake and how you’re feeling
for a couple weeks, and then you’ll have a much greater idea of where you need to
go from here to make sure you feel energetic to train and that your body composition
is moving in the right direction.
Approach #1 - Beginner looking to Recomposition
Case Study - 30 year old Female, 5’2”
•
Program - Persist Minimalist 3-4x/week
•
Current Body Weight - 140lbs
•
Current Body Fat - 32%
•
Goal - Drop Body Fat
•
Activity Level - Low
•
Protein Level - Moderate
•
Carb Approach - Moderate Carb
◊ Limited Activity Level - outside of training she is sedentary and training 3-4x/week is on the lower end
◊ Protein Level Moderate - Because she has a decent amount of body fat
she would like to lose, choosing moderate protein will help her to have
a more balanced macronutrient profile and be easier to hit her numbers
as a relatively new macro counter.
◊ Carb approach moderate - She has never done macros before and
would like to start with a carb level that is easiest to implement. Low
or High would alter her fat levels more significantly making hitting her
numbers a bit harder.
◊ Calorie Target - Despite having a lot of body fat to lose, we are going
to start her on a less aggressive caloric restriction just to ensure she
gets off on the right foot. A 25% reduction might be appropriate in the
future, but for now we are only starting with 10% so she can have a
higher likelihood of success.
37
Macro and Calorie Prescription
•
Daily Calorie Expenditure - 1646
•
Target Calories for Fat Loss Goal - 1481 (-10% reduction from baseline)
•
Protein Macros - 120g
•
Carb Macros - 110g
•
Fat Macros - 60
•
Target is 3 Meals a Day
Workout First Thing - Just water or coffee beforehand
Meal 1:
40g protein / 50g carbs / 20g fat
•
12 Shrimp Medium Size
•
40g Carrots
•
55g (raw) White Rice
•
20g Butter
Meal 2:
40g protein / 30g carbs / 20g fat
•
7oz Large Scallops
•
200g Cooked Beets
•
18ml Olive Oil
Meal 3:
•
6oz Tri Tip Steak
•
250g Butternut Squash
•
2 Cups Spinach
•
1 Tbsp Avocado Oil
Approach #2 - Maintenance w/ Performance Focus
Case Study - 28 year old Male, 5’11”
38
•
Program - Persist Full Equipment 6x/week
•
Current Body Weight - 190lbs
•
Current Body Fat - 12%
•
Goal - Improve Performance
•
Activity Level - High
•
Protein Level - Heavy
•
Carb Approach - High Carb
LOOK GOOD MOVE WELL GUIDEBOOK
◊ High Activity Level - 6 Days of training and a very active job on his feet
all day
◊ Protein Level Heavy - With a low body fat percentage and a goal of
increasing strength and performance will use 1.1grams of protein per
pound of BW
◊ Carb approach High - This athlete really wants to prioritize their performance and we want to ensure he has sufficient carbs to support his
performance goals. He is satisfied with his body composition so we
aren’t placing a focus on eating in a deficit or surplus and only are aiming to optimize how he performs in the gym
◊ Lean Muscle Gain Caloric Target - While the stated goal isn’t to increase muscle mass, this athlete is looking to increase strength and
performance. They will therefore be pushing intensity in their workouts and I’ve found that a slight caloric surplus is beneficial to account
for added energy expenditure and recovery needs to optimize training
outcomes.
Macro and Calorie Prescription
•
Daily Calorie Expenditure = 3470
•
Lean Muscle Gain Target = 3817 (10% surplus)
•
Protein Macros - 210g
•
Carb Macros - 430g
•
Fat Macros - 140g
•
Target is 5 Meals a Day
Meal 1:
50g protein / 50g carbs / 40g fat
•
1.5 Servings Gluten Free Pancake Mix
•
1 Scoop Whey Protein Shake
•
2 Tbsp Nut Butter
•
1 Tbsp Butter
Meal 2:
40g protein / 50g carbs / 40g fat
•
6oz Chicken Thigh
•
150g Sweet Potato
•
50g Carrots
•
200g Avocado
Workout
39
Meal 3:
40g protein / 180g carbs / 20g fat
•
250g (dry weight) White Rice
•
1 Can Tuna
•
2 Tbsp Butter
•
4 Cups Spinach
Meal 4:
40g protein / 50g carbs / 40g fat
•
250g (dry weight) White Rice
•
1 Can Tuna
•
2 Tbsp Butter
•
4 Cups Spinach
•
6 Whole Eggs
•
1.5 Tbsp Coconut Oil
•
1.5 Large Banana
Meal 5:
40g protein / 50g carbs / 40g fat
40
•
6oz Flank Steak
•
250g Potato
•
125 Broccoli
•
1.5 Tbsp Olive Oil
LOOK GOOD MOVE WELL GUIDEBOOK
41
TRAINING TAKE
HOME POINTS
I
nstead of having to choose between isolation-heavy bodybuilding workouts that don’t
let you express your athleticism, or high intensity workouts that don’t give the best
body composition, you can blend both - AND lean towards one or the other based on
how you like to train.
HOW DO YOU KNOW when you might need to change things up in the
gym? Check how you’re feeling against these yellow light warnings:
Physical:
•
You are experiencing aches and pains in your body. This can come from consistently
and constantly pushing too much intensity in the same form over and over again. Be
it from pushing for performance too long, or getting very deep into a hypertrophy
program, you can feel your body talking to you.
•
You have been trying for an aggressive body composition shift for a while and have
started to see progress slow down. At this point I usually recommend a shift to the
move well side along with caloric maintenance.
•
Starting to feel a little fluffy from a build up of intensity in the performance workouts.
Mental/Emotional
42
•
You are feeling the mental burn out from linear progressions in hypertrophy training
(tempo). Week after week you are getting “bored” from the same look to your training and linear strength/hypertrophy progressions
•
You can’t seem to get the mental “motivation” up for a hard workout. You find yourself saying, “I’m just not sure I can bring it today.” This is a sign your body and brain
need a new stimulus that will allow you to start over from the beginning and take
the pressure off yourself.
•
The seasons have changed and your brain is feeling like it needs a change. I feel this
when the winter is over or when summer comes to a close. The training that was attached mentally to the last season of life isn’t inspiring and I want a change.
N
H
LOOK GOOD MOVE WELL GUIDEBOOK
NUTRITION TAKE
HOME POINTS
EAT PROTEIN. How much?
•
•
•
Heavy - 1.1-1.2x bodyweight in grams per day - Going for high muscle gain, you are
super lean already
High - 1x bodyweight in grams per day - Good if you have a handle on counting
macros, know how to get adequate protein, only have modest amounts of fat or
muscle you wish to gain.
Moderate - .875x body weight in grams per day - Good if you are still learning how
to get adequate protein into your diet or if you have higher levels of body fat you
wish to lose.
TRACK INTAKE
•
Challenge Gain or Loss (more aggressive, short term goals) - 25% surplus or deficit.
•
Lean Muscle Gain or Recomposition (more sustainable or longer term change) - 1015% surplus or deficit.
ONCE YOU NAIL THESE, ADDRESS YOUR CARBS
Calorie and protein targets, when hit consistently over time, have the greatest impact
on your body composition and weight. The goal is to always dial these in relative to
your goals and current body/training/lifestyle. How you choose to break down your
carbs and fats will play a secondary priority to calories and protein, but still should be
considered - and below are a number of considerations to think about.
•
Higher Carb approaches make those chasing higher performance feel good since
pushing intensity uses more carbs for fuel. Higher Carb approaches also favor periods of adding mass or aggressive muscle gain phases, as they help drive anabolism
when combined with very intensive HYPERTROPHY methods.
•
Lower Carb approaches can be useful if you find carbs to be a slippery slope macro
in that you have a hard time controlling portions. Furthermore, higher fat and protein approaches can help with satiation during periods of caloric deficit for many.
•
Choosing to go High or Low carb (and balancing low or high fat accordingly) means
that you will have to manipulate your food in ways that require more thought and
troubleshooting to get exact than would otherwise be necessary on a moderate
approach. Keep this in mind when you select one extreme or the other, or if you
choose to cycle high and low carb days throughout the week.
43
A NOTE ABOUT EXTENDED DEFICITS
•
Our metabolism is just like a campfire. If it burns for a while and we don’t feed
it more wood, the fire will get smaller and less intense to the point at which it is
nothing more than just a glowing ember. We want to avoid this with our metabolism
through dieting.
•
Challenge Fat Loss puts you in a 25% caloric deficit and a period of 3 months where
you consistently are in a deficit can lead to your metabolic fire slowing down to a
glowing ember vs a raging fire.
•
We want to avoid extended deficits for this reason. What ends up happening is your
metabolism slows, you get super hungry and feeling depleted and you end up consuming tons of food to satiate. If you dump a pile of wood on top of a smoldering
fire you will suffocate it. Same happens with food and a low metabolism.
•
After an extended deficit you need to build your calories back slowly and hit maintenance for a while before your next deficit.
•
In short, eat as much as you can while still achieving your goals - and you might
need to eat more than you think if you’ve been in a deficit for awhile. Fortunately, a
period of a couple weeks of tracking will show you what you need to know quickly
in order to decide on an approach that works best for you.
FREQUENCY OF MEALS
How many meals you eat a day should be a product of your lifestyle
and what works best for you.
•
•
•
Some people have less time to eat (shift workers with limited breaks) and they might
do best with 1-2 big meals and a small snack.
Some people work from home and have access to a kitchen all day. They might be
able to make 3-4 meals a day work.
Some individuals who need to eat a lot find that they need more meals (5-6) in a day
to consume the calories they need to sustain.
What other factors should help guide frequency?
•
•
•
•
Energy levels - if you feel big dips in energy you may be going too long without eating.
Poor digestion - you might need to reduce your eating frequency on account of the
fact that your digestive system isn’t getting enough rest and healing time.
Mental Clarity - when the body is digesting food it can sometimes draw energy and
focus away from critical thinking tasks. Perhaps finding a reduced frequency so you
have stretches of mental clarity could help.
Don’t complicate it - 3 square meals a day is not a bad place to land. When in
doubt, stick with Breakfast, Lunch, and Dinner.
44
W
N
LOOK GOOD MOVE WELL GUIDEBOOK
WHAT’S
NEXT?
W
hether you want to look good, move well, or both, Functional Bodybuilding has you covered. Grab a FREE two-week trial of the Persist
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•
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45