[Kate]

Hi! I would watch weight, body fat percentage, and muscle rate. Those are what I find to be the most beneficial. Secondary metrics would be Muscle Mass and Fat Mass – however, change is reflected SLOWLY so that’s why it’s helpful to have a secondary form of tracking like photos, videos, or behavior/stress/mood management.

If you want to keep an eye on subcutaneous fat as well you could – that number should trend downwards. Visceral fat is the fat that surrounds organs and joints, and subcutaneous fat is the fat under the skin that we burn/oxidize in fat loss protocols.

Does that make sense?

[Kate]

Hi! I’m so sorry for the delay in my response. I missed this message in my forum updates! I took a look at your program and have a few thoughts.

First – You implemented the feedback from our community call perfectly – and I love to see it!

In response to your follow-up questions:

1) I would do 3 sets over 2. The reason being is you’ll have fewer reps, but an opportunity to get heavier in load. You’ll lift heavier for 10-12 reps as opposed to 15. If you don’t have the option to go heavier at this time, I’d still stick with 3 sets of 12-15 reps to hit that sweet spot for muscle hypertrophy

2) Check out the doc below. I tweaked your program SLIGHTLY to make it a bit more challenging, efficient and effective. What do you think? I added some notes to explain my rationale.

https://docs.google.com/spreadsheets/d/13mxoRQ0zlBn5SZazVR2xEv5uumH38vE3wDg4htBMX6A/edit?usp=sharing

3) I would ditch the circuit-style approach and complete each set in its entirety, meaning you’ll do the entire set of 3 x15 before you move on. Rest between sets can be anywhere between 45-90 seconds.

Let me know your thoughts and any questions you may have! xo

[Kate]

Hi! Wow, great questions and your thought process is SPOT ON!!

For a chin-up and pull-up-based program, I would emphasize relevant upper body drills within all of your splits. Let’s say you’re working out three times per week, and each workout has around 7 or 8 drills. 4 or 5 of those drills would be upper body focused to cater to building the strength you need for chins/pulls.

*Inverted rows

*Push ups

*Military presses

*Assisted chins/pulls

*Lat pull downs

*Seated rows

The other three drills (let’s call it) will cater to the lower body and that decrease in volume alone will keep you at maintenance for the legs. Chins and pulls require an INCREDIBLE AMOUNT OF STRENGTH so a deficit wouldn’t be the best time to focus on performance but that’s not to say it’s impossible. eat at the ceiling of your deficit (maybe you can get away with a few hundred cals over your calculated balance) and give it a go! You’ll never know unless you try!

Does that make sense?

[Kate]

I would do four full-body workouts per week or you could do 2 upper and 2 lower. Each would be a different workout!

[Kate]

Yes ma!! Keep us posted how it goes!!

[Kate]

I LOVE it!! Can’t wait to hear how it goes!!

[Kate]

I am SO GLAD YOU’RE HERE, MA!!!!

[Kate]

Hitting that bag is literally the BEST stress reliever! Do you still incorporate it into your training? It’s an excellent source of POWER!

[Kate]

Hi, Michelle! You’re not going to fahk it up! You’ll find empowerment through choices you feel good about – regardless of what those choices may be. So glad you’re here. Thank you!!

[Kate]

Hi, Darlene!! You said it – it can be super isolating to break free of diet culture. What they say is true, misery loves company. This is a place we can work together, and find support in others who are taking the same journey. Thank you so much for being here!!

[Kate]

Sounds like that’s right up my alley!! Going to add it to my list, ma!!

[Kate]

Your training should remain consistent throughout the lifecycle of your diet so you can take it consistently throughout every phase!

[Kate]

You can take it indefinitely, or as long as you want. “They say” it takes around 1-7 days to “kick in” and like anything else the more consistent the usage the better the results. I would play to take at least for 3-4 months if you want to give it a go for an accurate picture of how it impacts you.

I forgot to say that there are people who are “non-responders” where there’s no noticeable effect, so self-monitoring is beneficial!

[Kate]

EXCELLENT QUESTION. If you’re feeling great – keep going. The research is mixed in terms of the efficacy of a diet break in terms of metabolic and hormonal output. Meaning, there may or may not be valid support to show there are physiological benefits from a diet break. However, the studies do show that breaks are the #1 way to avoid mental fatigue and burnout. So do they completely help? Maybe! Do they hurt? Not at all.

If I were you – I would keep going and evaluate on a weekly basis. If you feel like you’re starting to get burnt out, or progress is stalling and you don’t want to decrease calories then implement the break strategy. Does that make sense? GOOD FOR YOU MA.

[Kate]

SO GLAD! This is off the heels of your last program which were full-body splits and you weren’t super into that right?

[Author]

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