Page 29 - The Skinny On Your Diet Plan

• Our ability to gain muscle while trying to lose weight decreases as

our body fat does, the more advanced we become, and the size of the
caloric deficit that we choose for ourselves.

• Essentially, the more body fat you have and the less training
experience you have, the more likely you can achieve both, provided

you don’t cut calories too far and hamper your ability to do this.

• Fat will likely be lost quicker than muscle is gained, so those losing
weight will experience quicker and more obvious visual changes

than those looking to gain weight.
• Gaining weight requires the building of new tissue and connections

in the body. It takes time and requires patience. Think of building a
house versus burning one down. The former takes time, the latter is

much quicker.

• An excessive energy surplus when gaining weight (stuffing yourself
with food every day) can lead to muscle growth, but it can also lead
to excessive and unnecessary fat gain if you’re not careful.

• Whether deciding to lose weight or gain weight, once you’ve

determined your caloric needs and have started your nutritional
program, then realize it is too slow, too fast, nonproductive at all, or

you have plateaued and it’s now time to make changes, always go up
or down with your calories only in increments of 250 cal.

• Making diet changes, rather than manipulations to your training, is
the most effective way to create an energy deficit or surplus.

• It’s easier and more effective to control the energy balance through
diet, i.e., eating more or less, rather than moving more or less.

• Training should be determined by goal, not used to address the
energy balance equation.

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