Selecting a weight lifting diet to fit your goals is very important.
If you select the wrong one or go in the wrong direction, you could fail in reaching your goals.
Weightlifting diets, by definition here at Weight Lifting Complete, are diets designed around your weight lifting workouts.
You will learn how to select the correct diet for you so you reach your goals quickly.
If you’ve followed the weight lifting schedule page, you’ll already know the short term goal you’ve chosen for your weight lifting cycle.
Are you going to focus on building muscle or losing fat?
Choose one and only one. Now that you’ve chosen, you can continue on with your weightlifting diet.
Muscle Building Option for Weight Lifting Diet
Your muscle building diet will have you in a calorie surplus for the entire cycle. I want you to work on gaining any where from a 1/2 pound to 2 pounds per week. I don’t want you gaining more than 2 pounds per week.
Any more than 2 pounds per week means you are gaining fat at a fast rate… not good. Stick to 1/2 to 2 pounds per week of weight gain.
Of course, these guidelines will differ according to the size of the person. A 1/2 pound gain for a 100 pound female is substantial, but a 1/2 pound gain to a 250 pound male is not going to be very substantial.
It’s still a good gain for a week, but I just don’t want 100 pound females trying to gain 2 pounds per week. Most of it would probably be fat gain.
In a muscle building diet, you are going to need to follow the weekly assessment guidelines and make sure you’re not gaining more than recommended.
I also want you to closely monitor your fat gain by taking pictures or keeping a close eye on the mirror. Only increase calories when you aren’t gaining any weight.
I don’t want you to think that you can eat whatever you want and as much as you want on the WLC muscle building diet. WLC is about gaining muscle with a minimum amount of fat gain or even no fat gain at all.
In order to do so, you’re going to have to be in a calorie surplus, but you need to eat clean foods (healthy foods).
Fat Loss Option for Weight Lifting Diet
The WLC fat loss diet will have you in a calorie deficit throughout your weight lifting program.
We’re going to attempt to build muscle while you’re in a calorie deficit even though it may not work. What we will be doing for sure, though, is losing fat.
Fat loss is the number one goal here with muscle building being secondary. Many people will be able to build muscle at the same time, especially beginners, but you will only focus on pure fat loss for your weightlifting diet. Then you can hope for muscle gain.
Since you’re on a fat loss diet, you will be losing weight each week.
Decrease calories when needed to continue weight loss each week. I personally like to lose weight slowly on a fat loss cycle at about the rate of 1 pound per week. Do not exceed 2 pounds of weight loss per week.
You do not want to lose your hard earned muscle.
Calorie Cycling for your Lifting Diet
All WLC diets take advantage of calorie cycling.
The WLC method even has you eating more calories on your toughest weight lifting days to counter the extra hit your body will be taking during those days.
Calorie cycling is a great method I use to build muscle during your fat loss diet and vice versa.
For fat loss diets, you will still average a calorie deficit for the week. For muscle building diets, you will average a calorie surplus for the week.
Calorie cycling will give you the advantage you need over your body to build muscle and lose fat.
All details you need to know to execute your weight lifting diet perfectly is within the WLC System. Get your copy today and get started right now.