A single plan provides you with a snapshot of what it takes to build your ultimate physique.
A system where you strategically combine multiple plans together will provide you with
the complete masterpiece for building the ripped and muscular physique you desire!
As the end is nearing for this fat loss cutting phase I took some time to reflect on the past 12 months. My training, nutrition, mindset, and overall lifestyle.
I’m ecstatic to say that at 40 years old with 25+ years of training experience under my belt, I made some pretty damn good progress in many areas this year.
But still, I know I could have done much better. And that’s what this journey is all about. Continuously learning through experience and growing as a person.
My goal this year is to add 2 pounds of lean muscle tissue to my frame. That may not sound like a lot, but at my age combined with crappy muscle building genetics and decades under the bar, this goal is both ambitious and realistic.
Even more important is that this goal gets me crazy excited! Two pounds of muscle on my 5′ 6.5″ frame will look damn impressive.
What experience has taught me during the past five years is that gaining any more than 5 pounds of fat during a muscle building phase doesn’t aid in my efforts to add lean muscle tissue.
Anything beyond 5 pounds of fat begins to take a toll on my psychologically and hormonally. At this point the percentage of fat gain begins to dramatically exceed the percentage of muscle gained.
If you’re a bigger guy you’ll have more room to play with. You could probably double the amount of fat gain and still be in a very good place.
Having a clear vision of what I want to achieve this year is the first critical step. The second is formulating a system to achieve this goal. A system to maximize my muscular potential and aesthetic appearance.
This 12 month system takes a long term goal and breaks it down multiple short term goals or ‘phases’. Here’s what that looks like for me this year…
Maintenance Adaptive Phase
Duration: 10 days
Dates: September 2nd – September 11th
Goal: Allow my weight to adjust to maintenance level calories. Any weight gain from this week will come from food volume in my digestive system, glycogen stores, and water weight.
Muscle Building Phase
Duration: 16 weeks
Dates: September 12th – January 1st
Goal: Gain approximately 0.25 pounds per week while keeping fat gains to a minimum.
Fat Loss Phase
Duration: 6 weeks
Dates: January 2nd – February 12th
Goal: Burn off any fat gained during the building phase at a rate of approximately 1 pound per week. I should be able to achieve this goal in just 4 weeks, but I’m giving myself a little extra cushion to account for potential vacations or events.
Maintenance Adaptive Phase
Duration: 1 week
Dates: February 13th – February 19th
Goal: Allow my weight to adjust to maintenance level calories. Any weight gain from this week will come from food volume in my digestive system, glycogen stores, and water weight.
Muscle Building Phase
Duration: 12 weeks
Dates: February 20th – May 14th
Goal: Gain approximately 0.25 pounds per week while keeping fat gains to a minimum.
Fat Loss Phase
Duration: 6 weeks
Dates: May 15th – June 25th
Goal: Burn off any fat gained during the building phase at a rate of approximately 1 pound per week. I should be able to achieve this goal in just 4 weeks, but I’m giving myself a little extra cushion to account for potential vacations or events.
Lean Gains Phase (Maintenance Level Calories)
Duration: 10 weeks
Dates: June 26th – September 3rd
Goal: Allow my weight to stabilize and create a new ‘set point’. I’ll be enjoying my Summer while spending some days in a surplus while indulging at parties and events. Other days will be spent in a slight deficit in order to maintain my weight and keep the fat at bay.
There is potential for small lean gains during this time.
Breaking It Down Even Further
Each of these phases can now be broken down into multiple plans. For example, the 16 week muscle building phase includes four unique 4-week training plans. Each plan has mini goals for you to achieve each week, which will narrow your focus.
It’s important to have a big picture goal. But if that’s all you focus on it will overwhelm you. Short term goals are less daunting. They satisfy the urge for instant gratification. They give you a reason to celebrate every week. They help build momentum.
That’s a system in a nutshell. Multiple snapshots strategically pieced together to create a masterpiece.
7 Reasons To Embrace a 12 Month Systemized Approach
#1 Accountability
I can no longer be haphazard in my approach. I have a designated time slot to achieve each individual goal. That time frame accounts for live events and vacations. Once that time has expired it’s time to move onto the next goal.
#2 Keeps Fat Gains In Check During The Muscle Building Phase
With only 6 weeks allotted for each fat loss phase I can’t afford to gain too much fat during the muscle building phase. Allowing 0.25 pounds of weight gain per week will ensure that a good chunk of the gains come in the form of muscle tissue.
#3 Re-sensitizing Your Body
Eventually during a muscle building phase you reach a point of diminishing returns, especially if your body fat begins to creep upward of 15%. This typically happens after 3 to 4 months. By extending the muscle building phase further, the percentage of fat gain will increase beyond the percentage of muscle gained.
Going through a 6 week mini-cut will prime your body to pack on muscle at a faster rate once again. Your body fat will be lower, which will put you in a better hormonal state to gain more muscle over fat.
Your body also adapts to a fat loss phase. Going through a 12-16 week muscle building phase gives your body and mind a break from the challenges that come from dealing with a caloric deficit.
#4 Keeps You Focused On A Single Goal (outcome)
Too often I see guys trying to lose fat and gain muscle at the same time. Although this is possible, especially for newbies, it’s not optimal nor is it the best approach to maximize your aesthetic muscle gains. Focusing on a single goal at a time will increase your rate of success.
#5 You’re Spending Way More Time Building Muscle Than Burning Fat
With only two 6 week mini cuts throughout the year you are only spending 1/4 of the year in fat loss mode while spending 3/4’s of the year focused on building muscle. That’s a recipe for long term success!
#6 Aesthetics
This systemized approach keeps you looking lean and muscular. You’ll experience various degrees of leanness depending on the phase you are in, but you’ll always look freak’n awesome!
#7 It’s Fun
Following a system with various phases keeps things exciting. It offers different challenges for you to overcome and grow from. It’s the overall life long lifestyle that we appreciate so much.
Let’s Share This Journey Together
I’ve had a blast going through this Summer Shred with my fellow physique artists and sharing the journey together in real time.
This made me realize how awesome it would be to create a very affordable group coaching experience where we’re all following the same plan in real time throughout the year (with slight modifications if necessary), holding each other accountable, and supporting each other every step of the way.
If this interests you, make sure that you get yourself on the VIP notifications list. The first group coaching experience will begin on September 12th.
I’m stoked to grow with you during the next 12 months!
Sculpt a Masterpiece,
Scott Tousignant