Download Adjusting Meal Plans PDF

TitleAdjusting Meal Plans
TagsAerobic Exercise Dieting Low Carbohydrate Diet Carbohydrates Management Of Obesity
File Size969.0 KB
Total Pages24
Table of Contents
	Diet Modification Rules
	Baseline Examples
Getting Leaner
	Strategy #1 - Reducing
	Strategy #2 - Increasing Calorie Consumption, aka Training and/or Cardio
		Steady State Cardio
		Interval Cardio
	Strategy #3 - Refeed Meals/Days
Muscle Building
	Strategy #1 - Adding Calories
	Strategy #2 - Changing Training Stimulus and Reducing Cardio
		Option 1 - No Cardio
		Option 2 - Minimal Cardio
		Option 3 - Eccentricless Training as Cardio
		Option 4 - Training as Cardio
	Strategy #3 - Increasing Dietary Freedom
	What to do when it doesn’t go according to plan
Document Text Contents
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Title: B




Mountain dog diet


by: John Meadows and Frank Mingst

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: I





So you found the perfect diet. Meal frequency fits your schedule. You’re not too hungry or too
full. Your body progress is moving in the right direction. Cruising happily along, you hardly
seem to notice as the quality of your results starts to degrade. It’s slow at first. You barely no-
tice it or hang responsibility on that extra ounce of protein or two here or there. Still, you feel
it there in the back of your mind, the recognition that all is not as it should be. The weeks go by.
Now you’re moving at a crawl. The changes come so slowly they don’t seem to come at all. You
wake up one day and look in the mirror and realize with horror-

You didn’t adjust your diet. So your diet adjusted you.

Don’t panic. It happens to the best of us.

First I’d like to cover some ground rules. These are of significant importance to ensuring prog-
ress, so I recommend reading them a la “Fight Club.” That means you read them, and then you
read them again.



Diet Modification Rules
Baseline Examples

Getting Leaner
Strategy #1 - Reducing Calories

Carbs 7
Fats 9

Strategy #2 - Increasing Calorie
Consumption, aka Training and/or Cardio

Steady State Cardio 10
Protein 10
Interval Cardio 12
Training 12

Strategy #3 - Refeed Meals/Days

Muscle Building
Strategy #1 - Adding Calories

Carbohydrates 15
Fats 19
Proteins 20

Strategy #2 - Changing Training Stimulus
and Reducing Cardio

No Cardio 20
Minimal Cardio 21
Eccentricless Training as
Cardio 21
Training as Cardio 22

Strategy #3 - Increasing Dietary Freedom

What to do when it doesn’t go according to

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: G




er Interval Cardio

“What about interval cardio?” you may be thinking. Interval cardio has its place, but its
implementation is not so simple as steady state, as it is directly related to your ability to recover
and, for many people, the quantity of carbohydrates in your diet.

If you want to implement interval cardio make sure that your training day carbs are above 30%
of your daily calorie intake, and your off day carbs are at least 30%. From there, treat them like
habanero pepper sauce, i.e. a little bit goes a long way. If you’re doing no other cardio,
implement intervals on your off training days starting at 10 minutes per session. These are
10/50 intervals, which means 10 second sprint backed with 50 seconds rest. From there,
increases are made in 2-3 minute iterations, or by adding additional days, and occasionally by
increasing the sprint to rest ratio. Do not increase that one facet of interval training at a time.
You can also back up your intervals with steady state cardio if you wish.

Here’s an example progression path:

It is important to note that if your recovery starts to falter, your strength gains begins to
stagnate, or your strength actually begins to decline, you may need to dial back interval work or
remove it all together. The best way to determine if it is the culprit is to eliminate it for a week
and see if there is an improvement in recovery and strength. From there you can adjust the
frequency of your intervals or make the decision to switch to less recovery diminishing

Adding additional training days follows additional rules as interval cardio. If your recovery is
spot on and you feel bullet proof, you can add training days. When doing this, be aware that
these are not high intensity training days. You want to get in, get a decent pump, and get out.
The purpose of the additional training day is not to obliterate the muscle. The goal here is to get
some additional blood flow and metabolic stimulus from additional weight training. Ideally,

Interval Cardio Example Progression
Sprint:Rest Ratio Time Days

10/50 10 3

10/50 12 3

10/50 12 4

12/48 12 4

12/48 14 4

12/48 14 5

15/45 14 5

15/45 15 5

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2: G

g Lean

you will do the bare minimum amount of work needed to get a decent pump and then go home.

Now, we all know one doesn’t just jump into the ring with Ali because one thinks they can box.
We also don’t just jump into training seven days a week without first verifying that the ability
to recover is up to speed. So don’t get ahead of yourself. When adding training days, we do it at
a rate of one day per two week period. This will provide optimal time to analyze how well your
recovery is holding up before piling on more work.

If, in the course of dieting, your recovery starts to falter and you can’t get it to recover, start
pulling those extra training days.

Strategy #3 - Refeed Meals/Days
As you progress with your fat loss, you may notice that you begin to look and feel “flat.” Looking
flat means that your muscle bellies have no roundness or fullness to them. You may even get
so flat as to look like you don’t even train at all. This is a symptom of glycogen depletion and is
easily remedied. If you’re feeling flat, you may notice that you have an increased desire to take
multiple naps throughout the day and you don’t get excited about much of anything except food
commercials on TV.

The feeling of “flatness,” may also be accompanied by diminished performance in the gym. You
may notice you begin to fatigue earlier in a set with a given weight, or that your lifts seem to
have declined a bit. You’ve got no, “pop.”

These are all symptoms that can be fixed with refeeds. Refeed is just a goofy word that means,
“eating some carbs.”

I knew that would get your attention. Now that I have you hooked, you may be thinking, “How
do I go about this intriguing concept sir? Do tell.” It is accomplished quite simply. You’re going
to calculate 20% of your daily calorie intake, convert that number into grams of carbs, and then
spread those carbs across the day of your existing meal plan. So you’ll be taking in an additional
20% of total calories worth of carbs for one day only.

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There will always be bumps in the road and progress may not always go the way you believe it
should. When you encounter situations like this don’t panic.
First and foremost, assess the situation. What change did you make and what was the result?
You must identify these two factors before you can do anything else. You always have several
options at your disposal. When you can’t move forward directly, you may need to move
laterally until the path forward becomes clear again. Evaluate the other variables under your
control and how your body has reacted to changes to those in the past. If you have untried
variables, then try them.

Here are some examples:

Cutting carbs did not increase leanness.

First, how long did you monitor the change? Sometimes you must give changes time to work.
This means more than a week. If no positive progress was made, but no negative side effects
occurred, it may be beneficial to ride out the changes for another week. Beyond this, you
have other directions you can move in. How much cardio are you doing, and when was it last
bumped? What kind of cardio are you doing, have you experimented with different forms?
How is your strength and your recovery, perhaps you need a refeed meal? Are your fat
percentages in line?

All of these variables are interchangeable with one another. If any one of them is implemented
and you see no results, you have the rest to fall back on.

Increasing calories caused fat gain.

You have many options here as well. How many free meals are you having? You may need to
scale back there. Are you doing cardio? What kind, how long, and how often? Evaluate your
variables and look at your performance indicators. You may need to scale back calorie
increases or tighten up free meals for a period of time until your body catches up. Or the
solution may be as simple as reversing your most recent change, then monitoring your
performance indicators and making new changes when appropriate.

I’m not growing any bigger.

What has the quality of your training been like recently? Do you feel stronger? If yes, then you
*are* getting bigger, and I would suggest riding it out. If you are not getting stronger, I’d suggest
trying to evaluate the cause of that. Do you need to add calories? Cut cardio? Increase or change
training stimulus? Take an objective look at the whole picture.

No matter what I change, I can’t get any leaner.

If you find yourself in this position, where you have cut significant calories and added
significant cardio and have seen no results whatsoever, you may need to change gears and try
to push your metabolism up by gradually increasing your calorie intake. Continue training and
doing everything else that you are currently doing, but gradually begin increasing calories by
5% increments using the guidelines in the muscle gain section. Monitor your body weight. As

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Following these guidelines will help you get the most mileage, efficiency, and variability out of
your diet as is possible without interacting directly with a nutrition coach. Best of luck to you
and we hope to continue to be a source of knowledge and innovation for you in the future.

Good luck in your journey, and should you need a more personalized plan, please contact us via
the website at

You can also “retain” Frank or myself to ask questions by simply joining our member website!

John and Frank

long as it does not go up and stay up consistently, continue adding calories. You may
eventually find that your body composition begins to change. If this is the case, ride this trend
out and then start again moving either up or down in calories.

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