6 week aggressive diet

I’ve just set up a client 1-1 to do an aggressive cut for 6 weeks pre holiday.

This might sound like something I wouldn’t normally do… and you’re right I primarily work with women looking to end the cycle of yo-yo dieting. But I am actually not against a period of hard dieting when set up well. So with that being said…

Here is what we are doing & why:

IMPORTANT pre requisite: This client has a good relationship with food - no previous issues with over restriction or binge eating, is willing to put in the work for 6 weeks & has committed to after holiday coaching to avoid rebound.

1) An aggressive deficit.

Usually I would set an estimated 10-15% deficit. This client is in a 30ish % deficit.

We’ve created this with lower starchy carbs but high food volume & high protein intake.

2) 3:1 structure.

The diet is structured in my 3:1 method

It allows for ticking all the boxes in the day with still some flexibility in the evening - note flexibility is lower due to the aggressive deficit.

3) 5 workouts per week:
Wednesday & Saturday as rest days.

These are shorter workouts and alternate between upper and lower. The aim is to stimulate not annihilate with the goal of maintaining as much muscle mass as possible with more frequent use of the muscle (use it or lose it) & while accounting for lower energy levels (shorter workouts).

You will be surprised at how little volume is required to maintain muscle. I have always found the frequency of use more important than total volume when trying to maintain lean mass when in a cutting phase.

4) Open communication & support from me - if this starts impacting relationship with food, family, friends or work we drop it. It’s never worth that.

This looks like full check ins on Friday’s to review the week and make any adjustments needed plus a mid week touch point to keep him on track.

5) Mindset

This probably should have gone first as it’s the most important. This is a choice. No one is forcing you to do it. You’re choosing to because you have a goal. Reminding yourself of this often prevents you feeling like a victim to your diet.

Saying no to choices that take you further from your goal is actually saying yes to achieving that goal.

6) Utilising cardio

3x 40min cardio sessions per week to increase expenditure.

Everything will be closely monitored and adjusted as needed.

Contrary to popular belief aggressive diets aren’t dangerous for most people, when done right & with appropriate support and aftercare!

(if you have a poor relationship with food, previous ED or struggle with binge eating this is not for you)

Interested in working with me on this??

Apply here