Wheel Spinning

WHEEL SPINNING– HOW do you know if you are doing it?

This is probably the question I am asked most frequently. Most likely, if you are asking this question, you are doing it.

• If you are dieting for many weeks, months or God forbid, years and you keep losing & gaining the same 4 lbs over & over (IT’S WATER), meanwhile the tape measure isn’t shrinking, clothes aren’t loosening & you basically look the same when comparing progress pics: YOU ARE WHEEL SPINNING.

What does this mean?

YOU ARE NOT IN A CALORIE DEFICIT 

(I don’t care if you eat “clean” or what your tracker says you burn- read the sentence over and over until it sinks in)

• If you are trying to recomp (build muscle/lose fat) but you are eating too much, your training program sucks because you are NOT training each body part 2x per week, NOT practicing progressive overload, NOT training barbell compounds, ARE using mostly light weights with high reps and/or metabolic complexes & you basically look the same as you did last month or 3 months ago with no scale change and little to no tape measurement changes: you are wheel spinning.

What does this mean?

YOU ARE NOT BUILDING MUSCLE OR LOSING FAT.

• If you are attempting to put on muscle but are trying to “lean bulk”  because you don’t want to gain fat so you are just barely eating above maintenance and therefore have only gained 3 lbs in 6 months & haven’t increased strength or tape measurements and still have your 4/6 pack: you are wheel spinning.

What does this mean?

YOU ARE NOT BUILDING MUCH OF ANYTHING AND ARE WASTING YOUR TIME.

*So basically if you haven’t made <measurable> progress backed up by changes in scale weight, clothes fit or tape measurements, you are simply spinning your wheels.

Now, let’s discuss what does NOT constitute wheel spinning? 

• adhering to your deficit and averaging 1/2 lb loss per week, nearly every week OR losing inches OR clothes fitting looser OR progress pics showing improvement AND maintaining weight on the bar.

What does this mean?

YOU ARE IN A DEFICIT LOSING FAT. SLOW PROGRESS IS STILL PROGRESS. 

• adhering consistently to your macros & training, utilizing proper programming with increasing weights & strength as stated above but perhaps experiencing very little scale loss while tape measurements are down & pics show what appears to be recomp.

What does this mean?

CONGRATS! YOU HAVE ACHIEVED MUSCLE GAIN AND FAT LOSS SIMULTANEOUSLY. You are a unicorn!

• you are in a moderate surplus gaining ~1% total bodyweight – 2lbs per month, training hard with progressive overload & proper programming, strength is through the roof, tape measurements are up, abs are blurry & you feel fluffy AF.

What does this mean?

YOU ARE SUCCESSFULLY BUILDING MUSCLE LIKE A NORMAL PERSON IN A 1:1 FAT: MUSCLE GAIN 

#MacNutritionUni

 

Questions, comments? Join me in the group

Advertisements

One thought on “Wheel Spinning

Add yours

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Create a free website or blog at WordPress.com.

Up ↑

%d bloggers like this: