Vollständiges Transkript von „Diet for strength sport - where relative strength matters“. Klicke auf einen Zeitstempel, um das Video an dieser Stelle zu öffnen. Du brauchst ein anderes Video? Nutze den YouTube-Transkript-Generator.
0:01 So hi, welcome to new video and today I'm going to talk about my diet approach and about diet for strength sport where relative strength to your body weight matters. Yeah, I will explain later why I call it like this. So first of all, before we get into the diet, we need to get into like something like optimal body composition for the sport that you do. Yeah. And I'm going to talk about performance, not about bodybuilding. Just to make it clear. Yeah. So for sports where your relative strength is everything, it's
0:46 either pull-ups for example, that's my case, you know, even weighted pull-ups or it can be also some like static skills. It can be climbing possibly. It can be many different many sports, but I don't think it's street lifting because of the fact that there is dips and squats without coefficients. Now I don't criticize the format just this rules that I will say won't apply to it because for squat you can have very bulky body let's say with also carrying quite a lot of fat and maximizing the mass that way and you will lift a lot and because there is no coefficient it will possibly overcome the losses in pull-up and muscle up in
1:35 dip. Dip is something between pull-up and squat in this I believe. Yeah. So let's get into it. What what is the goal body composition? We all know that mass moves mass but yeah the mass must be at the specific places where you need it. Yeah. So the goal is to have very lean body and having muscles that are specifically built by specifically by specific training for the for the movement you want to perform. Yeah, you don't even want to have maximum muscle size. You want to have maximum muscle size builded from the specific training. So maybe my
2:23 biceps could have been bigger if I trained it specifically, but it would be like it's kind of bad example because I don't even effectively carry it in the pull-up. Yeah, but I it would be ballast size. I wouldn't really use it well in the pull-up. So may maybe some better example there is chest activation during pull-up. Yeah, don't doubt it. It's it is there. Even if you thought it maybe isn't there, but it's there. And if I grow my chest by body bodybuilding exercises, it won't help my pull-up anymore. It's not like the specific mass anymore. And it's just balanced muscle despite it's pure muscle like Yeah. So
3:08 you want to have maximum specific muscle mass you want to you you are able to carry. At the same time, your body fat should be as at some optimum yet. Yeah. Let's say everyone is different. So for everyone, this optimum is is different. Yeah. For me, it's quite low. I think I'm under 10% body fat whole year. Yeah. Without like big fluctuations. Ex. Actually, the fluctuation is extremely small. Yeah. But for someone else it can be 15%. And he can have slightly more body fat in winter and slightly less in summer because that's some natural circle for him. Yeah. And it's absolutely okay. You need to understand
3:54 what is let's say the least body fat you can carry without any negative side effects. When I undergo my optimal body fat, I lost sleep. For example, I wake up at night because I am hungry. Yeah. and I couldn't fall asleep until I eat. So, I basically take a snack during the night if this happens. And I know it's a signal, but my body is telling me, "Philip, you need to eat a slightly more. You you don't eat enough." Yeah. Even true. It's like very nice to to see the low weight on the scale for the pull-up. Yes. But the body is telling me different. Yes. So, long term, I wouldn't attain it. And I No, I need to add slightly more. Yo, so that's into the body
4:43 composition. Basically, as much specific lean muscle mass as possible in order to achieve your maximum lifetime PR one day. Yeah. So now let's get into the like fluctuations of the body weight because in fitness there are the cut and bulk trend and I tell you to don't do it. you want to main gain or maintain. Yeah. At first years of training when you have very low muscle mass for example, you can gain some kilograms per year. It can be five. Some people add even 10 kilograms. Even if it's like the specifically placed muscle mass, especially when they
5:28 train whole body, their goal is squat two, for example. So they gain 10 kilograms of specific muscle mass on their body without gaining like fat percentages. Maybe it they gained 2% of it but barely any. Yeah. And that's okay. This like clean gain. That's exactly what you want. That will lead to better lifetime one rep max. What you don't do is bulk cut cycle. you six months you eat like pig or not even like pig you simply eat too much it can be in clean calories if you like suffering yeah you eat a lot you gain excess fat of course you gain muscle too and then you cut it and why
6:14 why I don't why I say this is wrong because during the bulk you lose relative strength and because during cut you lose your like recovery capacity yeah it's clear So instead you don't train equally to the week. So the harder you train the more you eat you get into surplus and the more recovered you are and the less you train you go into the deficit or on maintenance. For example, beginners, they shouldn't be in deficit. Probably they should be in deficit zero days a week. But when I am at quite high level, I would say I can be deficit when I am recovered and not training hard on Yeah. And I eat a lot when I train hard and
7:01 when I am sore. So that's some basic principles I believe in. Now let's get into the diet itself. Of course, I want to promote eating quite healthy, eating whole foods, eating less processed food than it's normal in western diet. Yeah. All those are important and it is nice and it's great for your health but actually it won't affect that much your training. So I will talk about the things that affect your training. Yeah. the like distribution of macronutrients. It's same individual as the total amount of calories you should
7:46 eat. Someone has faster metabolism, someone slower, someone moves more, someone has better feeling on more fats diet, someone on more carbs diet. But some things are general and they can be applied. So let's get into it. I believe that you should eat 2.5 or even more grams of protein per per kilogram. The distribution in day it doesn't matter much at all if you eat it like in two big meals or if you eat it in five meals. I don't think it will affect you. But of course watch central nervous system preparation video. I will put it into the description and it will tell you that before training you should
8:32 eat carbs and during training you should eat carbs eventually and not big meal full of protein. So the logic solution is that the protein is placed after the training just because you feel like if you go train with stomach full of 100 grams of protein. Yeah. So like this but on the like some recovery and so on it shouldn't be that that important on the muscle building and long-term building effects. Yeah. Then there are carbohydrates. I believe absolute most of people should use carbohydrates like the uh with the carbohydrate with long chains like poly sakarits. Yeah. for
9:19 fueling the energy through the day. So I think that's the bulk of calories. Yeah, it again it depends on your on how much you burn actually because if you burn very little because you have sedentary lifestyle and your simply your metabolism is more like slow then you eat the protein then you get some fats and I will talk about them in a moment and actually there is not much remaining for the carbs. Yeah. So at that point you have quite low carb diet but as long as there is high activity and high caloric outtake you fuel it by carbohydrates. Yeah. You don't eat uh you don't drink oil. You don't eat butter or some
10:05 something like that. That's not what we do in strength training. We fuel by carbohydrates. Then there is the fat part and fat must be present every time. Yeah. because it's it's important for your cellular membranes. It's important for your hormone synthesis. It's absolute must. You cannot live without fat. Yeah. Zero fat diet means that you are deficient and sooner or later your health will break. Yeah. So I recommend eating let's say if you are like really skinny girl it can be even 30 grams of of fat per day but I would say just eat above 5 50 gram of fat again no need for very high
10:52 number important is to get fat from good sources like some some fish some nice vegetable fats yeah even fat from milk I think it's quite okay just don't avoid Maybe better to say avoid the most shitty sources. Yeah. Like fat processed at very high temperature. That's that's totally wrong. That's part of the processed food that you must avoid. Yeah. That's that's just very unhealthy. You can help yourself to hit correct ratios of omega 3 and omega 6 by supplementation. Absolutely. Okay. And I have nothing against it. I take it myself. Yeah. So that's to the macronutrients
11:38 ratios and now let's get into the micronutrients. First thing you can do is you you have some diet and it probably is more or less repetitive. You take it you write it and you write it to check GPT and ask him about the most important micronutrients. You choose some vitamins. Uh vitamin D you will probably have not enough of it especially in winter as European so you will supplement it. Vitamin C maybe you have enough maybe not magnesium potassium calcium all of this all everything you can think about you you ask him how much is there yeah and it's very simple it will take you maybe 1 hour to to get good view on micronutrients in your diet
12:24 in your average diet and when there then when there is something deficient you will supplement it or you will change your diet because micronutrients are extremely important And yeah, if we get back into the thing I said at start or quite at start that you should eat whole unprocessed meals and that will definitely help you to hit the micronutrients. Yeah. Because if you eat processed food like very highly processed food, it usually has nothing in it. Yeah. Or almost nothing in it. It is caloric dense and low in micronutrients. So it's clear and not very good for you. Let's say
13:09 now it's slightly part of the central nervous system video but how to fuel the training itself as said there should be some carb carbohydrates and because I told you that there should not be deficit on hard training days but sometimes for example from my experience my appetite after hard training it's very very low. Yeah. How to fix that? I would try to look for some very caloric densed dense food that is not entirely unhealthy. Yeah. First of all, I eat a lot of carbohydrates during the training which already spikes my calories on on the training day. That helps me to not be in deficit.
13:57 But still I need to do big meals after the training and my stomach is is like very empty right after I finish the training. So it's quite hard to get all the food done. And you need to find your cheat codes. Yeah, it can be I really like oat bars in Czecha. There is oat bar in needle. It has 100 g almost 10 g of fiber and it has 420 calories and it's very tasty. Yeah, it's like a snack, but the snack isn't entirely unhealthy because it has the fiber, it has some longchain carbohydrates, of course, it has some sugars, too. But when your exposure was really high, then it's not that big problem. Yeah. So, find your cheat code. It can be dark chocolate. It can be anything that
14:43 simply enjoy. Yeah. So, you actually hit your calories on the on the training day. Now let's get into part last part of the video how to count the calories. Yeah, I talked about the body composition and you want to reach it and your starting point point can very differ and as long as you are not obese and you have excess fat, I recommend not cutting but like doing let's say recomposition. And now I'm not going to the biochemical like ways are different for building muscle and burning fat. So theoretically it should be possible in in one day. But honestly it's like very complex system.
15:30 I don't know if it's possible that you in one day you lose some fat and build some muscle. it. The recomposition I mean is that you train hard, you eat clean and you eat approximately on maintenance very high protein diet and you eat more on training days and less on rest days as I said. And what will happen is that through time because maybe on the training day you build some muscle, maybe on the rest day you lose some fat for example. And through time you will realize that your body weight stays same but your fat is slightly gone and your muscles are slightly more visible and bigger. So that's that's very good approach for
16:16 people who have slightly more body fat than they uh should have for the perfect performance state. Yeah. If you are really like obese overweight then you must cut. Yeah, of course cut. If you are like very skinny then there is no problem. You just eat in slight surplus. Also, this video doesn't clearly talk about very advanced athletes who have competitions. They, for example, train at comfortable body weight. That is the perfect body weight that I talked about, the optimum, for example, according to their sport, but they need to fit some weight class to not get smashed by by other guys. So, they cut
17:03 radically for competitions and so on. It's something different and then it's more about like maintaining the performance as high as possible while losing the weight and it's different than I different thing than I talk here and I believe doing this repetitively uh worsens your lifetime reached one rep max because it's simply not the you are losing during the cut. Yeah. So you lose some period of effective training and maybe in 5 years your one rep total final one rep max will be few kg lower because of these like inefficient parts of year in your training. So that's but
17:48 it it's not the topic of this video after all. Same as the preparation. If if someone wants to combine strength sport with bodybuilding, of course, the bodybuilding preparation that's from performance side and from health side, it's absolutely like Yeah, that's that's that's wrong from this point of view. Yeah, even the bulk part honestly, but the cut part that's like radically wrong. So yeah, that's probably everything for today. I hope you enjoyed this video and you can get more insight into my nutrition approach, diet approach and get my personal advice on my Telegram channel. I will put the
18:34 link under this video too. So yeah, eat well, train well and have a nice time. Bye.
