209 - A 1 Year Plan To Optimize Your Body Composition Without Ruining Your Life

Digital Barbell Podcast · Feb 2, 2023 · 50m

You cannot (and shouldn't) be on a diet year-round. Here's how to periodize your training and nutrition for an entire year.

January, February, March, April Training:

3-5 strength workouts per week focusing on progressive overload

1-2 conditioning sessions per week (1 short/ intense, 1 long/moderate)

8-10k daily steps

January, February, March, April Nutrition:

Healthy BMI:

Eat at maintenance calories or 5% calorie surplus if under muscled

Eat .8g of protein per lb of body weight daily.

Women: Eat 25g+ fiber daily

Men: Eat 35g+ fiber daily

Overweight or obese BMI:

Eat in a 15% calorie deficit…