3DMJ Strategies for Gaining Strength WHILE cutting - Diet/Nutrition Periodization

[@SnappyProductions]

Thanks for spreading the knowledge Brad!

[@MackaliMesut]

Thanks Brad, it's really clear. I'm going to try this.

[@manselber8254]

Thank you for this great video, Brad! I personally made the same experience. I trained 5 days a week and took 2 days off. On my training days I choosed a surplus of 100kcal. And on rest days I choosed a deficit of 500kcal. That was a total weekly deficit of 500kcal. With this periodized caloric intake I maintained my body weight, but reduced my body fat percentage (of course very slowly). My feeling is that I retained nearly all my muscle (or even gained some) while cutting 👍🏻😊

[@manselber8254]

+Arfir98 Hi, it was a 8-9 month cutting phase. My body fat percentage went from about 13% to about 10%. Greetings ✌🏻️

[@climbscience4813]

I really like your systematic approach! I've done a pretty similar thing tracking calories for 3 months to figure out what my maintenance was before I began my last cut. I'm pretty curious about the rest of the series! Keep it coming!

[@najill1]

Great stuff Brad, thank you for sharing!

[@jensonabraham8184]

Great insight Brad. Thanks for the info.

[@10gguizado]

great vid coach, will def try this on my up coming cut int he upcoming months.

[@harrymorris9406]

Thanks Brad this is great!

[@100marcoch]

aweseom Brad! great strategy, I will give it a try!

[@TrippyXenon]

Excellent video.

[@khkmisterraptor4668]

awesome diet program! something that actually makes more sense! something i will dig into after this competion im doing!

[@invincibile187]

great video coach!!

[@victoraguilar5113]

Really needed this thank you !

[@najill1]

Brad, how do you structure your weightlifting days around this type of cutting regimen? Do you lift on the maintenance days and rest on the low intake days? Or do you lift on low intake days as well?

[@gingsSon]

+Owen Lockwood I think, closer to the end of the video he said the higher intensity type work would be on your maintenance days, and the "easier"/high volume/low intensity type training days would be closer to the calorie deficit days.

[@ChrisGraeme]

Thanks for this

[@JuanLara1]

Great information coach...stay at maitnance almost the whole week with a couple of low days, and then repeat the follwoing week thus your creating a slight defecit weekly as opposed to staying in a defecit the whole week..Very interesting,,then you would loose about a half pound to a pound a month,,this diet periodization would likely yeild muscle gains and stregnth and you would also loose fat at the same time I like it thanks for sharing this amazing info..!

[@sausag3onthefloor]

Interesting video. Would you recommend cycling for 'lean' bulking as well? I'm struggling to make consistent weight & strength gains due to a fairly active lifestyle in the military.

[@diegogonzales599]

what's your opinion of recomping? Recently I have been using a strategy where I basically have my weekly calories equal out to maintenance but, I would be in a 500 calorie deficit 5 days of the week and every 4th day I would increase my calories by 1500-1700 in just carbs keeping fat low. Those 2 refeed days a week would be on training days and I would try to eat the majority of my carbs toward at end of the night throughout the week to keep up performance in the gym. Thoughts?

[@GudMarty]

+Diego Gonzales I know you would rather a response from Brad or Eric but since I follow what there views are that sounds like something they would recommend. Any type of caloric cycling that helps you hold/build muscle while losing 1-6lbs a month(depending on your goal) sounds like something they would recommend.

[@hamooon]

Hey brad, you know when you read something and somehow you just get that it works, apriori? thas how i feel right now. Awesome stuff. My question now, would you also recommend this to someone who's only goal is to get leaner (bb's) with the same amount of muscle mass, opposed to the traditional stuff?

[@GainForthGym]

Great video :D Really enjoyed it, FYI 17500/7 = 2500cals

[@David_Whitney]

Do the diet days work synergistically by being back to back? it would be a lot easier for me to separate them. is there any research on that? if it's the total weeks calories we're concerned with I wouldn't think it would matter.

[@TrippyXenon]

Hey coach brad, how could I know how much grams of carbs, protein and fat I need per day.

[@bobbypaulshock5738]

On these low days did you play around with protein intake, or was that consistent throughout?

[@kalm5076]

In regard to weigh ins, how do you deal with fluctations in morning weigh in times messing up your data? I usually sleep in later on the weekends than during the work week and my weekend weights are consistently 1-2 lbs lower than the week days, even with higher caloric intake due to refeeding scheduling. Awesome series!

[@MariuszCzerniewicz]

Saw this befeore here & thoufgt "This might work really good..." right know after you have approached that we know it works. :) I think it's worth to add that if your life activity is really dynamic and your training approach differs month to month it might be not so easy to follow. So life behavior & contecst is very important- like always. :) And one question Brad, you said you don't wanna throw numbers, but can you onli give as an idea what does "low-day" means for you, what's the difference between low & normal? 400kcal? (Good to info to avoid "waky 1000kcal a day- low days in some cases) LOL

[@xyirx]

*Brad explaining weekly high-low days* me: *nodding* *Brad explaining monthly diet periodization* me: O_o* Daheq?

[@LionRiver]

240 grams of protein? Why so high?

[@scifitathletics9649]

62g fat=558cal + 258g carbs=1032cal 240g protein=960cal...558+1032+960=2550cal. How come you said 2250cal?