Fat Loss – J3 University

In this episode, John and Luke discuss how to retain as much muscle as possible during either a fat loss phase or prep through changes in exercise selection, volume, and fatigue management.

Timestamps

Training Concepts 02:44

Effort vs Accuracy 09:39

Exercise Selection 15:32

Volume 20:42

Deload Structure 27:42

John Jewett

J3U Founder & Educator

MS, RD, J3U-PC

Episode 12: Peak Week Protocols for Success

John — Wed, 05 May 2021 13:16:40 +0000

In this episode of J3 University, Luke and I dive into peak week strategies since I am on peak for the 2021 Indy Pro. Peak week planning prior to the actual week is essential to success and will guide the decision making process as show day approaches. We talk on training, nutrition, water, sodium and PED manipulation for peak week and some personal anecdote leading into Indy Pro weekend.

Timestamps

Episode Intro- 00:00:28

How far out are you using data to help guide peak week?- 00:09:28

AM and Post Workout picture comparison- 00:18:39

Assessing fat vs water going in to peak week– 00:24:40

Managing Fatigue and Training during peak week- 00:28:02

Adjusting cardio vs calories to manage fatigue- 00:40:12

Cardio and Step Count- 00:48:20

Eating in to the show- 00:50:32

Androgen manipulation- 00:54:28

Wrap Up- 01:06:22

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INSTAGRAM: @johnjewett3

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Luke Miller coaching: https://noswitchfitness.com/contact/

Low Calories & Sleep Equals More Muscle Loss & Less Fat Loss

mark — Sat, 20 Jun 2020 10:09:39 +0000

Getting on the bodybuilding stage we want the most muscle and least amount of fat as possible, sleep has a major part in making sure this happen. We are all told how important sleep is, but it seems many still don’t prioritize it. We have busy lives and work comes before all. We diet hard, train hard, and then whatever time we have left we allot for sleep. “Hey what is one less hour of sleep really going to do”? I know so many people that work Monday through Friday and “catch up” on sleep on the weekend. This strategy seems logical, but does it hold up?

Let’s dive into our study for the week.

“Influence of Sleep Restriction on Weight Loss Outcomes Associated with Calorie Restriction”

Purpose: Examine the effect of calorie restriction with or without sleep restriction on body weight and composition.

Subjects: 36 overweight and obese 35-55-year old, untrained.

Protocol: Subjects were randomized to a calorie restriction (95% of RMR) with one group told to reduce there in bedtime during the week by 90 minutes and sleep as much as they want on the weekend. The other group was to continue normal sleep habits.

Results: The sleep restricted group ended up reduce sleep on average by ~1 hour during the week and increased sleep by ~ 1 hour on the weekend. This totaled up to about 75 minutes of less sleep for the entire week. Both groups lost 3.3kgs of body weight over the 8 weeks. The sleep restricted group lost ~32% of weight as body fat and ~68% as lean mass. The normal sleep group lost ~78% of mass as body fat and ~22% as lean mass. The sleep restricted group had a 24% decrease in Leptin levels and 26% increase in Grehlin.

Conclusion: Moderate sleep restriction during the week of 1 hour per night results in less proportion of fat lost and a greater proportion of muscle loss in a calorie deficit. The sleep restriction can increase appetite signaling hormones and make dietary adherence more challenging and weight regain higher.

Take away: Small changes in sleep can greatly impact body composition changes. In a contest prep phase when attempting to retain as much muscle as possible and get shredded lean lack of sleep can greatly detracting from that goal. You can nail your diet and nail training but if you miss on sleep you might be letting your gains fade away and loss prep time from lack of fat loss. Another issue is further increase in appetite stimulating hormones that can make contest prep miserable dreaming about pizza and ice cream all day. Prioritize sleep every night, as catch up sleep does not hold up in regard to body composition in calorie restriction.

What about sleep do you want to know more about, let me know!

John Jewett, MS, RD IFBB Pro

1. Wang X, Sparks JR, Bowyer KP, Youngstedt SD. Influence of sleep restriction on weight loss outcomes associated with caloric restriction. Sleep. 2018;41(5):10.1093/sleep/zsy027. doi:10.1093/sleep/zsy027