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

Eat 1-1.2g of protein per lb of body weight daily

Women: Eat 25g+ fiber daily

Men: Eat 35g+ fiber daily

May, June, July 

Training:

3-5 strength workouts per week focusing on progressive overload

2-3 conditioning sessions per week (2 short/ intense, 1 long/moderate)

8-10k daily steps

May, June, July 

Nutrition:

Healthy BMI:

Eat at maintenance or a 15% calorie deficit if you want to lose fat

Eat .8g of protein per lb of body weight daily or 1-1.2g if in a deficit

Women: Eat 25g+ fiber daily

Men: Eat 35g+ fiber daily

Overweight or obese BMI:

Eat at maintenance calories

Eat 1-1.2g of protein per lb of body weight daily

Women: Eat 25g+ fiber daily

Men: Eat 35g+ fiber daily

August, September, October 

Training

3-5 strength workouts per week focusing on progressive overload

2-3 conditioning sessions per week (2 short/ intense, 1 long/moderate)

8-10k daily steps

August, September, October 

Nutrition

Healthy BMI:

Eat at maintenance calories

Eat .8g of protein per lb of body weight

Women: Eat 25g+ fiber daily

Men: Eat 35g+ fiber daily

Overweight or obese BMI:

Eat in a 15% calorie deficit

Eat 1-1.2g of protein per lb of body weight daily

Women: Eat 25g+ fiber daily

Men: Eat 35g+ fiber daily

November, December 

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

November, December 

Nutrition:

Eat at maintenance calories or 10% 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 at maintenance calories

Eat 1-1.2g of protein per lb of body weight daily

Women: Eat 25g+ fiber daily

Men: Eat 35g+ fiber daily

This approach is called periodization.

By periodizing your training and nutrition throughout the year you:

If you’ve always tried to diet year round… There’s a better way.

Reach out today for help putting this plan into action.