46 contest prep DIet periodization

Defining the Terms Continuous Energy Restriction CER: Continuous calorie deficit daily to achieve weight/fat loss Intermittent Energy RestrictionIER: alternating periods of energy res

Contest Prep

Diet Periodization (Cheat meals, Refeeds, Diet Breaks, Carbohydrate Cycling)

UNIVERSITY

Lesson Overview

• What is Intermittent dieting versus continuous Dieting?

• How do we physically adapt during energy restriction?

• What is the research on short term 24-72 hour refeeds?

• Fat loss, muscle retention, hormones, adherence, performance

• What is the research on long duration refeeds > 7 days “diet breaks”?

• Why is the current research limited for physique competitors?

• What are the draw backs to using refeeds?

• Practical takeaway points from the literature

• How and When to apply 24-72 hour refeeds

• How and When to apply diet breaks

• How and when to apply High and low day rotations

• How and what to monitor for refeed peak week practice

• Sample contest prep diet and refeed diet

Defining the Terms

Continuous Energy Restriction (CER): Continuous calorie deficit daily

to achieve weight/fat loss

Intermittent Energy Restriction(IER): alternating periods of energy

restriction with days at or above maintenance calories

Cheat meals/days: No tracking of intake for a meal or day allowing a

large influx of calories

Refeed: Strategic 1-3 day period of calories at or slightly above

maintainance calories primarily carbohydrate based

Diet Breaks: Strategic 4-7+ days of calories at or slightly above weight

maintenance

Energy Restriction Adaptive Components

Purpose of Intermitting Diet Approach is to offset adverse physiological effects of prolonged dieting and low body fat levels we see in Relative Energy Deficiency in Sport Syndrome (RED-s)

Increased Hunger

• Increased Ghrelin

• Decreased PPY, Insulin, Leptin

• Decreased dietary adherence

Decreased Energy Expenditure

• Decreases in resting metabolic rate, thermic effect of food, Resting metabolic rate, NEAT, exercise activity thermogenesis

• Decrease body mass and fat free mass

• Increase cortisol

Decreased Muscle Mass

Decrease testosterone and IGF-1

Decreased training performance

Decreased mood, energy, libido, menstrual function, sleep quality and duration

Decrease in LH, FSH, sex hormones

Body builders anecdotally state benefits:

prevent downgrade in energy expenditure dieting

replenish intramuscular glycogen

mental refreshment

improved fat loss

muscle retention

Research on Short Term Refeeds 24-72 hours

Fat loss effects?

Potential Benefits and Harms of Intermittent Energy Restriction and Intermittent Fasting Amongst Obese, Overweight and Normal Weight Subjects-A Narrative Review of Human and Animal Evidence (Harvie 2017)

• 13 studies comparing CER and IER

• Randomized control trial 100 adults, overweight or obese

• Alternate day fasting or CER for 24 weeks

• FFM to total mass ratio same between groups

Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals A Randomized Controlled Trial (Campbell 2020)

• 17-week trial in resistance trained males and females

• Group 1 CER 25% deficit 7 days per week

• Group 2 IER 35% deficit 5 days, maintenance calories w/ carb increase for 2 days per week

• IEF group retained more FFM (0.9kg) and CER group greater decrease in RMR (4%), IER group maintained RMR

• body composition changes could be artifacts of the refeeds (glycogen increase, dry muscle tissue weight) Current statistical analysis is under review (Peos 2020)

Research on Short Term Refeeds 24-72 hours

• IER group demonstrated a higher-than-expected self-regulatory ability

• Improved long term adherence

Short-term fasting affects luteinizing hormone secretory dynamics but not

reproductive function in normal-weight sedentary women (Olson 1995)

• Women 27.6% body fat

• Fasted for 3 days on cycle day 7 to 9

• Refeed on (35kcal/kg/day) for 48 hours

• maintenance calories did begin reverse LH pulsatile changes from fasting

Research on Short Term Refeeds 24-72 hours

How much glycogen do we use?

• 15 sets of multi joint quad exercise and 5 sets of single joint quad exercise all to failure caused a 26% decrease in muscle glycogen (Tesch 1986)

• 3 rounds of full body circuit (3 set leg press, 6 sets leg extension, 6 upper body lifts, 10 reps at 80% 1RM) caused a 36% decreased in vastus lateralis muscle glycogen levels (Roy 1998)

Training glycogen depleted?

• Glycogen depletion followed by 2-day high(7.6g/kg ) or low (0.34g/kg) CHO diet, Short rest periods, sets to failure likely more intramuscular acidosis, fasted state, no difference b/w conditions (Mitchell 1997)

• Glycogen depletion following 2-day CHO restriction 1.2g/kg or control, CHO restriction reduced total repetitions performed in squat testing no change on isokinetic knee torque during leg extensions (Leveritt 1999)

Carbohydrate Restriction: Friend or Foe of Resistance-Based Exercise Performance? (Cholewa 2018)

• Low muscle glycogen negative effects low volume <8 sets and high intensity>85% strength training

• Increase blood glucose prior to high volume >10sets and moderate intensity 50-75% increase work capacity

• Less server CHO restriction (30-40% kcal) does not impact hypertrophy outcomes, but more severe restriction, however 10% CHO can

Breakfast: Omission Reduces Subsequent Resistance Exercise Performance (de Bin Naharudin 2020)

• Resistance trained males, 4 sets squat or bench press 2 hours after consuming water or breakfast or low energy placebo after an overnight fast

• Back squat performance 15% higher after placebo and breakfast; Bench press no difference

• Hunger suppressed and fullness elevated during placebo and breakfast; Performance enhancement likely psychological and not glycogen related

How long does it take to load CHO and improve performance?

Carbohydrate loading in human muscle: an improved 1 day protocol (Bussau 2002)

• Glycogen replenishment needs 10g/kg carbs in a single day to fully max glycogen storage levels

• 8 endurance trained males

The Effect of a Moderately Low and High Carbohydrate Intake on Crossfit Performance (Escobar 2016)

• CrossFit athletes increased CHO to 6–8 g/kg/day for 3days demonstrated increased repeptions during a 12 minute test protocol vs control consulming

<6g/kg/day

Carbohydrate Needs for Visual Improvements?

• Carbohydrate Loading Practice in Bodybuilders: Effects on Muscle Thickness, Photo Silhouette Scores, Mood States and Gastrointestinal Symptoms (Wilson,

2019)

• Bodybuilder day prior to competition consumed 8-12g/kg of CHO OR ~5g/kg CHO

• Muscle girth, thickness improved in CHO loading group only; Panel of Bbing judges rated loading CHO group; visually improved compared to low CHO intake

Research on Short Term Refeeds 24-72 hours

Leptin levels and energy expenditure?

Effects of short-term carbohydrate or fat overfeeding on energy

expenditure and plasma leptin concentrations in healthy female

• FAT overfeeding did not impact leptin of EE

• 40% calories over maintenance levels

Response of leptin to short-term and prolonged overfeeding in humans

Research on Longer Term “Diet Breaks” >7 days

Body composition changes?

Intermittent energy restriction improves weight loss efficiency in obese men: The MATADOR study (Byrne, 2017)

• RCT trial, 51 obese men

• 16 weeks CER (23% kcal deficit) vs IER (Eight 2-week blocks 23% kcal deficit alternated with seven 2-week blocks of maintenance kcal)

• Significantly greater weight loss (14.1 ± 5.6 versus 9.1 ± 2.9 kg)

• FM loss (12.3 ± 4.8 versus 8.0 ± 4.2 kg)

• Less compensatory reduction in REE (−360 ± 500 versus −750 ± 500 kJ·d−1)

Effects of intermittent compared to continuous energy restriction on short-term weight loss and long-term weight loss maintenance (Keogh 2014)

RCT overweight women

• 8 weeks of IER (1 week 5500 kJ ER per day alternated with 1 week subject normal diet) vs CER (5500 kJ ER per day)

• No significant difference, however, IER group spent ½ the time in ER, potential greater weight loss efficiency

Short-term intermittent energy restriction interventions for weight management: A systematic review and meta-analysis (Harris 2018)

• Five RCTs included, Overweight and obese

• IER > 7days compared with CER

• No significant difference in weight loss

Hormone effects?

Do adaptive changes in metabolic rate favor weight regain in weight-reduced individuals? (Weinsier 2000)

• Postmenopausal women

• 10 days of ER (3350 kJ per day) then 10 days in EB

• REE and thyroid hormone returned to baseline

The effect of varying carbohydrate content of a very-low-caloric diet on resting metabolic rate and thyroid hormones (Mathieson, 1986)

• Overweight women

• Very low energy diet for 28 days then one-week increased intake (4200kJ)

• Suppressed serum thyroid returned to baseline

Limitations in Research

• Systematic reviews make it hard to differentiate IER protocols and protocols vary drastically

• Many use ab libitum feeding periods vs controlled refeeding periods

• Limited research in lean individuals, resistance trained; most are obese and overweight

• RMR, hormones, and FFM debatable and need more data in population

• IER allows for practice carb loading approach for peak week

• Application in adherence, perception of deficit, and appetite control

• Viable use for IER but not superior to CER

Practical Takeaways

Length of prep and time needed in deficit needs to be accounted for, if time permits days above maintenance

Weekly average kcal intake should be in a deficit or plan for longer prep time

Avoid severe daily deficit exceeding 35% likely increased risk for fat free mass loss, keep deficit days above 35%

Focus refeeds and diet breaks around CHO increase to restore glycogen and potential for improved recovery and performance

Psychology of athlete must be assessed for adherence, motivation, and risk of binge patterns

24 hour refeeds

Application for adherence and hunger

perception of “ease” of prep

Close to show may have benefit for performance and gauging peak week CHO loading

Potential greater training outcomes with higher CHO everyday rather than 1 very high CHO day

48-72 hour

more promise for hormonal reversal

however large kcal influx may be needed and likely counterproductive to weekly weight loss

Hormone changes likely to reverse once back in the deficit days

1 week or more

Some research in improved diet efficacy and less FFM loss

Improved time course for removing diet fatigue and improving training performance

Anecdotally greatest impact in restoring fat loss rate likely via increases in NEAT and training efforts Can greatly extend time in prep

Caters towards more liberalized eating during “diet break”, potential weight gain

24 Hour Refeed

When/Why?

• Early in Contest Prep

• Higher in body fat

• Long term for adherence ”mental break”

• No need for staving off metabolic adaptations

• Mood improvement

• Behind schedule and need more time in deficit (7-10 low days, 1 high)

• Practice for a peak week

• Later in prep if client is very flat, continued need for single refeed days should lead to overall diet adjustment, increase food on all days

• Potential application on weak body part training days For body parts that go flat quick and see largest gym performance decrease

How?

• Raise calories to maintenance level for one day

• Estimate based off starting point from holding phase or last week weight loss

• Remember one less day in a deficit

• Increase via carbohydrates

• Maintain or reduce protein and fat intake

• Same food sources

• Stick to foods you would use for peak week

• TRACK foods

• Time for days with high training load and life challenges

• If training in PM same day, If training AM day prior

The Cheat meal

• One meal without tracking high carb and high fat

• No metabolic effect

• Acute increase in TEF, increased sodium blood pressure, HR (anecdotally reports of body temp rise, NOT metabolism)

• Lead to binge eating psychology

• Can exceed calorie intake goals for the week

• Spend rest of the week digging hard to make up for it

• NOT recommend unless macro and calorie controlled

• Can be a social break and decrease cortisol, improve sleep

48-72 Hour Refeed

Who/When?

• Later stage of contest prep

• Low body fat state (<10% males, <18% females)

• Long term for adherence ”mental break”

• No need for staving off metabolic adaptations

• Mood improvement

• Ahead of schedule or on time (4-5 days deficit, 2 days high)

• Practice for a peak week

How?

• Back-to-back days potentially more benefit

• Can do nonconsecutive days based on subjective data (performance, mood)

• Raise calories to maintenance level for one day

• Estimate based off starting point from holding phase or last week weight loss

• Remember 2-3 less days in a deficit, same weekly deficit and fat loss rate needs to take priority, still consider more food on all days for 2-3 high days

• Increase via carbohydrates

• Maintain or reduce protein and fat intake

• Same food sources

• Stick to foods you would use for peak week

• Placing in high stress part of week or hardest training days

High and Low Days

Why/Who?

• Can start in beginning of prep and throughout

• Large disparity between low and high days is NOT needed

• Likely more negative impact the training day or the recovery day thereafter

• High day on the training in the pm might improve training, however, impede recovery the next day

• High day on an off day can enhance recovery and performance in a next day AM workout, but impeded recovery for the same day

• Rationale for rotating calories on training and non training day is likely not

• Might provide phycological benefit prior to training

• Manage hunger post training

How

• 50-100g carb increase around training time

• Remove the 50-100g carb increase on non training days

• Ensure average calorie intake is averaged to be in the correct deficit for the week

• Don’t allow discrepancy between high low days so vast that adherence, hunger, and mood is vastly affected on low/off days

Peak Week Practice Monitoring

Overview Tips

• The most impactful variable for peak week to change your physique will be increasing glycogen stores via carbohydrate

• 1-3 day refeeds can emulate this process very well, to start building a framework for what should be done to peak

• Routine and consistency is key

• Fluids and sodium are constant

• Meal timing is routine

• Similar food sources are used that you diet with

Visuals and Scale Weight

• Day of, 1 and 2 days after refeed:

• Take pics in AM, post workout, and pre bedtime

• Note your body weight at each time you take pics

Subjective data

• Note hunger and digestion changes

• If bloating and distention remove veggies and/or decrease protein

• Limit water at mealtime

• Change carbs source that bloat you with higher food volumes

• Where you able to get a pump in the gym and keep it post workout?

• Do you feel like you can flex the muscle hard, feel it contract while posing? This means you are fuller

Analysis

• Find the visual and weight that looks full and hard together

• This might be the day of, day after or even 1-2 days after the refeed

• Scale weight is a great gauge for your best look as well

• Scale weight increase and look harder: perfect you are full and still dry (carb amount correct)

• Scale weight increase and look softer: full, but likely spilled over (reduce carb amount)

• Scale weight decrease and look harder: carb increase decrease cortisol and shed water, if full (carb amount correct)

• Scale weight decrease and look softer: Still flat (increase carb amount)

• When you find that best look note the carb, fluid and sodium amount used and how many days post refeed did it take for your best look to occur

• This will be your timing for show day and the look and body weight to achieve