Thursday, September 24, 2009

Q&A - Creating a Caloric Deficit

I just viewed the DVD "I Want to Look Like That Guy" and it was awesome!!! I do have one question.... I noticed that on the diet schedule that was on the DVD, Stuart's calories went way down there at the end....

Question is did he stay on the same 5 day Max-OT training and cardio during that time? I ask because I have been warned that if I take my caloreis to low and continue to work out at a high level than it will basically backfire and be counterproductive.

Thanks for the great feedback! Glad you enjoyed the film.

Not only did Stuart stay on the 5 day Max-OT schedule throughout, he actually increased cardio frequency as the show got closer and as calories got more restricted. To reach single digit body fat levels it is imperative to create such a caloric deficit.

The process of gradual caloric reductions and increased cardio frequency needs to take place over a period of several months to be most effective at losing fat while continuing to build and maintain muscle. If there is a dramatic caloric drop and a dramatic increase in cardio frequency all at once, indeed that can be counterproductive to building and maintaining muscle.

Other keys to the process that Stuart followed were smart nutrient ratios/nutrient timing, continuing to train heavy with Max-OT principles and always keeping cardio sessions short (16-20 minutes) and intense. All of these are important principles for achieving maximum fat burning while continuing to build and maintain hard earned muscle throughout the process.

Believe. Achieve.


  1. Jeff, how do you know how if your eating enough or too much calories? So if you do 4-5 sessions of Max-Ot cardio per week should you be in the 9-10% BF levels & if your not seeing your Abs means that were consuming too much Calories?
    So what do we do? how many calories to drop and from were?
    Do you critique diets Jw? like through email

  2. Generally if you want to improve your condition you do small caloric reductions of approx 100-200 calories every 7 to 14 days.

    I do offer consultation services:

  3. I noticed in the video it looked like stuart was doing his cardio right after his workouts. In the Max-OT training plan it says to do them at least 8 hours apart. What's your opinion on that?


  4. It is ideal to seperate your cardio from weight training by 8-12 hours.

    Sometimes the real world gets in the way and schedule doesn't permit 2 trips to the gym. If that is the case (as it was with Stu a lot of the time) you can do cardio directly after weights NOT before.

    As you can see from the results Stu achieved, even though it is not ideal it will not kill your progress.