IMO these are the mistakes most guys make when trying to diet without Hormonas :
* Too much cardio (no more than once a day, with one day complete rest a week) - use the diet rather.
Quite the opposite, it's always better to do more cardio than to eat too little
* Adding cardio and dropping calories at the same time - too big a deficit
agree
* Getting too fat in the off season ( as a natural you should see your top 4 abs at minimum in the off season, preferably all 6)
agree partially, people carry fat differently
* too much HIIT (No more than 2-3 a week) taxes legs too much drains CNS
steady state cardio's ok
* Too many days, too much time spent in the gym, too many sets and with high reps & light weight, chasing the pump. - 3-4 days max, 40 min, High intensity, low volume, heavy weight, compound moves mostly, no isolation moves.
Your recovery is compromised when dieting..it does not make any sense to add more than is needed. Only enough to signal to your body to hold on to it's muscle (maintain it) that is all u need.
disagree, need high sets, high reps for glycogen depletion, need heavy weight to send signal to body to hold on to muscle, of course the volume has to be tailored to the indvidual
* Not dieting long enough (16 weeks minimum) 25 weeks is better.
depends what you're starting from
* Using t3 (bad move)
agree, especially for ectos
* Not getting enough sleep (at least 8 hours)
agree
* Using a Keto diet less than 100g carbs a day (Not the best IMO)
disagree, low carbs, low fat, high protein for glycogen depletion and fat burning, high carbs, low fat, moderate protein for refeeds to reestablish a hormonal profile
* Too much protein, too low carb...carbs will spare more muscle than protein. As far as protein more than what you need is a mistake (3g per kg BW) better off using those Kcal from carbs.
not if you're using refeeds
* Not enough EFA
agree
* No re-feeds / diet breaks
agree
* Not staying hydrated -especially around workouts
agree
* Cutting out salt.
agree
* losing more than a pound a week
agree
