Best Fat Loss Protocol For Hockey 🏒

I break down the science of exactly how you can lose pure body fat without any of the associated muscle loss or performance decrease risks that the typical fat loss program presents.
🔥 Join the waiting list for the next round of enrollment so that you can become a Certified Hockey Training Specialist: www.hockeytraining.com/chts-w... 🔥
The real key to getting as lean as possible to improve your performance is to utilize hockey-specific formulas to get the job done. Although that sounds obvious, too many hockey players out there are sacrificing their performance because they’re using none hockey-specific beach body methods that they saw in a magazine or article.
If you want to perform like an NHL player then you need to eat like an NHL player and not someone who just wants a six-pack. Use the strategies and protocols in this video to get the job done, and for more information on hockey-specific nutrition make sure you check out www.hockeytraining.com/nutrition
If you enjoyed the video, smash the thumbs up button and make sure you subscribe for more videos like this.
Ready to learn more? Check out the following resources for the best hockey training information available today:
WEBSITE: www.hockeytraining.com/
INSTAGRAM: / hockeytrainingtips
FACEBOOK: / officehockeytraining

[@madelynwoodley112]

Can we just take a moment to recognize that this is free? Thank you for the excellent videos!

[@jfb.8746]

Great content once again!

[@josephl6493]

Thanks Coach. Videos like this are why I joined. First class content and explanation 💪🏼

[@jaypav5120]

Any chance you can show a sample equation? I get that a 200 lb person should start at a 2800 calorie intake...but how would that breakdown for the macros? Converting the calories to grams of protein, carbs, and fats is where I get lost. Great video!!

[@hockeyscienceunleashed]

No problem, let's keep rolling with the 200lbs example. Protein = 4kcal per gram Carb = 4kcal per gram Fat = 9kcal per gram 200lbs x 14 = 2800kcal, this is the starting intake. 1.5g x 200 = 300g, this is your protein intake for the day. 2800kcal x .25 = 700kcal, this is 25% of the total intake which represents your fat intake. Fat is 9kcal/g, so: 700kcal / 9 = 77g. This is your fat intake for the day. Total calories are 2800kcal. Subtract calories from fat (-700) equals 2100kcal. Subtract the calories from protein (-1200) equals 900kcals left over for carbs. Since carbs are 4kcal per gram, we dive 900 by 4 to get 225g. This is your carb intake for the day. 200lbs with the goal of initiating their fat loss phase: Calories - 2800kcal Protein - 300g Carb - 225g Fat - 77g

[@jaypav5120]

@@hockeyscienceunleashed This is why you guys have the best program around! Excellent response and exactly what I needed to figure my numbers! Don't have much to lose but I know this will get me there!! Thanks again for the great video and the detailed response!

[@hockeyscienceunleashed]

@@jaypav5120 Let's go!!!

[@paulbobko3752]

Thanks coach, love the content. What do you suggest if we already started down the path of significant caloric deficit (i.e. 1900 calories for the past month)?

[@hockeyscienceunleashed]

Great question! If someone has been in a deficit for an extended period of time, I'll typically bring them back to maintenance for two weeks to reset their metabolism before going back into the deficit again. It gives the mind a break from dieting, and also allows the body to increase certain hormones that will help you get leaner as well. I typically do it when they start feeling a little worn down which is usually at the 8-12 week mark.

[@Buffalosabskis]

All pretty basic knowledge, but good for a beginner to know. I love how you stand by the calorie rule. That is 100% true. 3500 calories in excess is a LB gained, 3500 calories in a deficit is a pound lost. Love the bedtime tip too. People get so hung up on the no food at night myth. I would say macros definitely influence how you feel. Having the protein high and the carbs low definitely help for people that have a strong appetite, but it can cause some to feel very depleted. This can happen even if a person feels full. I personally take that trade. When I am losing weight I go about 55% protein 40% fat and 5% net carbs. Basically stuff like meat, fish, eggs, healthy oils etc. Pretty much big salads with double meat and very basic high in fiber vegetables. This is obviously offseason when I am doing some weight lifting too. If I am playing a game I would add a banana and peanut butter sandwich pregame.

[@karinthiessen7780]

Is the maintain body weight amount based on exercise of a hockey player already or not? Thanks

[@BradfordsGarage]

Great video. Thanks for posting this. I’ve been doing it for going on two weeks and I can feel the recomposition happening and down about 1.5#. I had a quick question, though, on the plateau and recalculate- when you go from 14 to 13, is that based on your new body weight, or based on the starting weight? What about just calculating 14 again but at the new body weight?

[@hockeyscienceunleashed]

I calculate it based on the original body weight to maintain consistency of calorie deficits and so that you don't start going too low in caloric intake relative to your size.

[@yourfaceistube]

How do you know you’ve plateaued? What kind of sample size do you need, to know? Is it just the number on the scale (Weight) - that determines it?

[@victormankovetskiy3106]

Coach Dan. Can you do a video about posture because you mentioned something about C9 or C11 and it affecting posture. I may have that because when I do the planks or leg lifts, when I lower my feet my back just caves inward and it’s hard to do certain movements

[@hockeyscienceunleashed]

Yep! I can definitely add this to the list 💪 -- In the meantime, I discuss vertebrae importance quite a bit in this neck article as well: www.hockeytraining.com/neck-training/

[@kathleenmcmanus2302]

Thanks for the great information! Are the numbers the same for women and older people? I'm a 60 year old female trying to lose a very stubborn 5-7 pounds. 14 times by body weight would put me at 2,114 calories, which seems very high.

[@hockeyscienceunleashed]

Yep! The numbers are still the same, and 2114kcals isn't very high and will be great for your metabolism if you have been under eating. If I was coaching you 1-on-1, I'd bring you up to BW x 14, get you on a sound training program, and rock from there 💪

[@chancecygan340]

What is the protocol once you reach your goal? How do you suggest maintaining? Is there a formula for that? Like is it just your regular BMR and TDEE?

[@hockeyscienceunleashed]

There will be a future video on this as it's too much to cover in a comments section 👍

[@garrettanderson8814]

Coach Dan, is 1g of protein per pound enough to spare muscle loss? If you’re not having issues with satiety or adherence is there an added benefit of increasing protein all the way to 1.5g per pound? Can you provide me any studies that show the difference between these two? I’ve found that allowing more carbs can lead to more adherence for a lot of people. I obviously want to shoot for ideal though if there is a clear muscle sparing benefit! Awesome video as always!

[@hockeyscienceunleashed]

1. You'll have to search for studies on your own as they are very easily accessible/available for your review online. But to answer your question, yes, 1g/pound is often enough to preserve lean mass in a deficit. However, we have seen cases in the data where it hasn't been enough which is why I don't like to risk it and I bump it up slightly more for assurance. 2. In reference to your adherence comment, it's important to understand that these equations aren't unbreakable rules. It's been my experience that due to the lean mass preservation, elevated thermic effect of feeding, and high satiety index of protein that this keeps people more adherent due to faster results and less hunger. However, if you or someone you're working with prefers more carbs than what's leftover from the equations then by all means, add them in.

[@garrettanderson8814]

@@hockeyscienceunleashed awesome, thank you!

[@josephmoceri4379]

Great info as to what I should and should not eat!!!

[@barrydodson4191]

Great info. Pretty sure my normal daily intake is way less calories than 15x my 200 lbs. not to mention way low on protein and way high on carbs. Sounds like I should be eating more and for sure more protein. To put a qualifier on it though I am a goalie haha

[@hockeyscienceunleashed]

If you make these changes to your intake, you'll break through new barriers in performance and body composition FAST!

[@jowayriatilly977]

Would the numbers change for a female? For example, would I really need 1.5 g of protein per pound of body weight a day to drop body fat ? Or less? Does it change based on how much I weigh? Also, what if I don’t necessarily want to lose weight but just convert fat into muscle?

[@hockeyscienceunleashed]

1. Getting leaner and building muscle at the same time is called a recomposition phase, so it's a different strategy than what you see above and would be the subject of a different video. 2. And nope, the numbers don't change for a female.

[@603VIL]

How many calories does the average hockey player burn in a given game? Google says that a typical NHL player can burn between 1800 - 2500 calories per game. It also states that a person competing recreationally can burn 500 - 1000. I find both of these numbers hard to believe since nobody's TOI is a full hour. A typical TOI for anyone is 12-15 minutes per game. Elite NHLers go from 15-20 minutes a game, and go much harder, so it makes sense for their caloric burn to be higher. What is your opinion on this and is Google accurate? I would love to know this since the data seems flawed to me. Thanks.

[@hockeyscienceunleashed]

The data is flawed because it's impossible to provide this recommendation for a broad population. There are tons of variables that come into play when it comes to energy expenditure (diet, sleep, hormones, total body size, pace of the game, your position, how much ice time you receive, your technical efficiency, the temperature of the rink, among many others) which make the measurement not something I take into consideration for meal plan design. With that said, it's probably closer to the suggested 500-1000kcals number as 2500kcals is very extreme.

[@nathadetroit]

As always, this is some high skill pro shit.

[@Puckhead086]

Watermelon? Get the yellow mustard! Seriously, try it.

[@hockeyscienceunleashed]

😂 Yeah lots of people go the mustard route, I personally can't stand mustard so it was naturally left out of the protocol lol.

[@Mav0585]

3,000 for me - I cant see eating 2,000/day! Man…

[@victormankovetskiy3106]

Almost like a c shape

[@austonb8410]

I will show this to my dad for him to lose weight

[@hockeyscienceunleashed]

Sounds good! But be careful on how you bring that topic up 😂

[@austonb8410]

@@hockeyscienceunleashed 😂 😂😂