How much does layne norton charge

Views 1, Downloads File size 6MB. Always consult your physician or qualified health professional before beginning any type of diet or exercise plan. He completed his PhD in Nutritional Sciences with an area of emphasis in muscle protein metabolism from the University of Illinois.

He is available for coaching and consultations, find him on Facebook and at biolayne. In addition to being a fan of music and heavy metal, Peter is an avid player of table top RPGs, an online coach, and fitness writer. He is a graduate of the prestigious University of South Florida. He is available for coaching and consultations, find him on Facebook and at peterdbaker. Layne is one of the most knowledgeable people when it comes to competition prep, nutrition, and training in the industry - and this contest prep bible is priceless.

Amanda Bucci, Fitness Influencer Just like his bodybuilding. This is a must-have in the competition world. When I started competing in , I had but a scant few articles in the magazines you find at the checkout aisles in grocery stores that formed the basis for the beginning of my first contest prep. This is probably a major reason that up until that point, only the genetic elites dominated the bodybuilding scene. They were the only ones whose bodies could tolerate those insane recommendations and still look good.

I got pretty lucky. I met a great coach about a month before my first show and it changed my life. I met Dr. Joe Klemczewski. I hired him for a paltry amount, I think he may have felt sorry for me to do my last 4 weeks of contest prep. Funny thing happened, I won the teen division and novice tall division at my show and I was hooked.

As a kid that got picked on growing up and with most of my peers saying I would never amount to anything, winning that show felt like winning the super bowl. More than winning that show, seeing how Joe was able to guide me through emails really got my wheels turning.

All of to do what you do! During the later stages right, kid. To say there was an appetite for good information was putting things lightly. People Fifteen years later, to say that experience devoured my articles. I had dozens of people changed my life would be an understatement.

I loved it. I metabolism better. I was convinced that learning as much of assisting others, without compensation. In about human nutrition and metabolism as , I took on my first paid clients. Another possible was the key to becoming successful life-changing decision. I worked metabolism. I was fortunate enough to that as a full-time job as well as doing a full- study under Dr. Donald Layman, one of the time PhD.

At the time, few people did online absolutely no credentials needed to be physique coaching, and no one really talked an online coach. It was great because there was no competitors get REALLY bad advice and at competition, but it was also hard to convince worse get screwed up from working with a people that I could prep them for shows random person from their gym or off social without being with them in person. A short list of those people would be Dr.

Peter Fitschen, Dr. Would you many others. There are takes their craft seriously. One barrier everyone and not just genetic freaks actually for hiring good coaches is price, good help was a good thing. It made me think outside the box That was one of the major reasons for and ultimately made me a better coach. Certainly not. Do I think it helped me? The same can be said for information. So how do you sift through all the noise? How do you know who Do I think that experience of competing at a to trust?

I would like to think I can to be a great coach however, is a willingness provide both of those. I can tell you that just by simply listening to my clients As I write this today, I have client folders and paying attention to how their bodies on my computer.

Over 70 of which an advantage is that I was never one to get went on to win pro cards and of those, 15 stuck in a certain way of doing something. This meant that my coaching style, nutritional philosophies, and mindset all evolved over time. Flexible dieting, metabolic adaptation, reverse dieting, not cutting sodium and fluid, not taking diuretics, were ideas that I either helped pioneer or promoted.

Trust me when I say, most of them went against the status quo and upset quite a few people. Currently, many of these concepts are widely accepted in the fitness community.

Those of you who grew up competing in the 90s, could you have imagined a concept like flexible dieting gaining traction at that time? Hell no! Fortunately, the information age has made questioning dogma more acceptable.

This is information I never had available to me when I started competing. My goal with this book is to give you the guidebook to take you from point A to point Z of stepping on stage looking your best. I want to make this journey a little less stressful for you by taking a lot of the guesswork out of it for you.

Prep will affect every area of your life, right down to your sex life. You need to ask yourself the following questions: —— Am I ready to meticulously track my food intake for several months? Preferably, two years, to be honest. Your history.

Pick out a block of shows, maybe two to four Ideally, you want to be a seasoned lifter. Take the feedback—which will grizzled year-old gym rat, though if you vary from show to show—and go with it. If you just got fired or had a child, you might not want to compete. The short answer is, in order to get shredded for stage, you have to reduce your body fat percentage to an extraordinarily low level while maintaining as much muscle mass as possible.

Bodybuilders will have to lose more body fat compared to, say, a bikini competitor, but in order to be successful, even nonbodybuilding physique competitors will need to be very, very lean. In order to achieve the desired level of leanness and lose sufficient body fat, it will take proper nutrition, training, and in some cases, cardio.

It will also take time. For most of you, it will take a lot of time. The first thing we body densitometry to determine your need to do in order to answer this question is body fat figure out approximately how much body fat —— Navy body fat measurement, which is you will need to lose in order to be shredded. This perfect. All of them use assumptions, measurement is going to come in handy later imperfect estimations, and data calculations.

After that, take your denser than fat muscle sinks, fat floats body fat measurement. You will get a different For example, if your caliper measurements result. Keep in pounds more lean body mass, since a gallon mind that even week to week body fat of water is eight pounds. This is why I hammer home consistency. I always have everyone take a daily measurement Why do I choose the calipers?

Mainly because of body weight. Are Even the amount of sleep you get can yield a all of these measurements accurate? To an different result. It gives you a reference to the bigger measurement are important for noting your picture of how your body is changing. Your trends. You certainly can. If you use an Omron, the process will be easy. However, if you use a DXA scan, or calipers, or something —— Be consistent with your measurements —— On that note, pick one type of of that sort, you might find it to be a bit of a measurement that you can easily do pain doing it every single day, which is why I and stick with it always recommend once a week.

Personally, I use a three-fold caliper test, and I do each one in triplicate to ensure accuracy. However, please avoid this one mistake everyone makes when they first start out.

Muscle mass is indeed a part of your LBM. So muscle mass and muscle shape of your body are largely out of your control during contest prep, but the one thing you can control is how lean you get. For the record, if you compete in the bodybuilding divisions, prepare to lose a lot of body fat.

As such, your nutrition strategy becomes absolutely paramount. This means that you will be walking a very fine line. The usual goal in a surplus is to called a food calorie.

So if something chemical processes. Somewhere along the line, up the matter inside of us. Catabolism is the some smartass decided it would be fun to breaking down of large molecules into smaller confuse everyone by mixing all these up. Metabolic Adaptation - This is a change Maintenance Calories - Maintenance calories in metabolic rate as an adjustment to your are exactly like they sound. The number of dietary intake. For instance, if you were calories you must consume on a given day to losing weight for a while, and you stalled, maintain your weight.

This weight loss. Now, what do we actually do with this information? Simplified energy balance equation. Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets. Effects of 4 weight-loss diets differing in fat, protein, and carbohydrate on fat mass, lean mass, visceral adipose tissue, and hepatic fat: results from the Pounds Lost trial.

Before we can determine expenditure than other foods. To put it in even more simple terms, Determining Your Maintenance Calories they still have calories. The comparable example is eating calories per day of mostly fiber and protein Keeping in mind that in order to lose fat we because they cause a greater TEF. Sure, you will need to create a caloric deficit, that is, burned more total calories due to TEF, but eat less than our maintenance calories, we you still created a caloric surplus and made need to determine approximately what your it impossible to lose weight.

If you have to maintenance calorie intake is. In order to consume calories per day to lose fat, determine that, we need to consider what 4. Moderate carbohydrate, moderate protein weight loss diet reduces cardiovascular disease risk compared to high carbohydrate, low protein diet in obese adults: A randomized clinical trial.

Think of it as a combustion engine. Still, even though this is a baseline level to keep you alive, for most people it still Exercise Activity - This is exactly what it is the major determinant of your TDEE. When you exercise, you expend calories. NEAT also refers to walking, of these into account. This is actually the MOST adaptive component of If all this looked like an equation, that equation metabolism because it increases significantly would be: during a caloric surplus and decreases significantly during a deficit.

In order to figure out all of difference is whether we are conscious of the this, you have to calculate it, and there are activity or not. For our purposes—and in the several calculators out there to help you do interest of not being pedantic—we will just just that.

Keep in mind that these are simply refer to it as NEAT. Most of them will get you in the same basic range. Any of them can work, but keep in in centimeters. One inch equals 2.

So we figured out our height in inches and from there, centimeters. Jeor equation. This is going to require 25 years old and cm. You select the metric for a 60kg woman, aged 25, five feet tall--the measurement and hop on. We talked about it in the last chapter, but it bears repeating.

Not only the calculation. Like the Mifflin St. It is as follows: Revised Harris-Benedict Roza For Men: This is similar to the equation above, some of the numbers are a bit different, as you will see.

Unless of course you had the dreamer bulk from hell this past offseason. As is the standard, body weight is in kilograms and height is in centimeters, so for our For Men: year-old, kg, cm tall man, the Harris All or any of these equations will likely get you In this one, we have a few more variables in the ballpark for your BMR, but keep in mind to take into account.

All of them are the results LBM again, but we also have to account for of regressions based on data averages. Activity Factor Guide: Paying attention to how you respond to manipulations in your daily calories over a 1. In fact, my preference 1. Most of you reading train discuss later. Maybe you work body mass as an input which is the major a sedentary job but train like a madman. Or contributor to metabolic rate.

I recommend job where you stand on your feet all the time. Activity Factor 1. In order to do that, you take your BMR and add in the calories you burn when 1.

If you time traveled as the word of god and think that they are back to Soviet Russia and joined their magical. For most people, they will probably select clear on this.

If you ate calories below 1. Our maintenance calories are the amount of Once you select the appropriate activity calories you consume to maintain your weight. Her your maintenance regardless of what any maintenance calories would look like this: calculation says. If your goal is to Some of these equations reflect the time compete, then you want to tighten up that periods in which they originated, like the margin of variance every time you weigh in. Harris-Benedict equation.

Based on how much you gain or lose someone eating calories put on 2. Determining Changes in Body Fat vs. Lean Body Mass 2. We know that 1g of 0. It requires you to track your weight, body fat, lean body mass, and caloric intake, but it will be by far the most accurate way of assessing your maintenance calories. Alternatively, if you wanted to track but not go to this length, you could just assume that there are approximately calories in each kg of mass or calories in each lb of mass and make your calculations based on that.

At the end of the day, whether you use one of the equations from above, track and calculate in super fine detail yourself, or a Figure 2. Calculating maintenance calories based on the amount of weight gained over period of time. They only care about how maintenance calories, we can start to look you look. Therefore, body fat measurements at determining how long you should prep should only be used as a rough estimate of for and what kind of caloric deficit you will how much total weight you need to lose so require.

Keep in mind the deficit that you you can estimate what kind of deficit you require will depend upon the amount of require. Approximate competition body fat levels for different physique competition categories.

These are just my data from working with clients. You may be a male bodybuilder and find that unless you caliper at a 2. These ranges are only meant to serve as general guides. Also, take note of BIA. Well, not quite. You in the body fat value is useful data for have to account for the lean body mass that assessing progress. In that case, the trending will be lost during dieting when assessing how at large is the more important factor than the much total body weight you need to lose.

There are only a handful of studies looking at Now that we have ideas about what body fat bodybuilders during contest prep as it stands. No and weighs kg, that means he has 12kg matter where you fall, plan accordingly. As of body fat. So he just needs to contest prep. Case study: Natural bodybuilding contest preparation.

Natural bodybuilding competition preparation and recovery: a month case study. A nutrition and conditioning intervention for natural bodybuilding contest preparation: case study. Body composition changes in female bodybuilders during preparation for competition. However, that number is likely a bit low.

Every single study except one showed significant losses of LBM. In the seven other studies, the minimum LBM lost was 9. Compilation of studies examining natural physique competition prep. Displayed are total weight, LBM, and body fat changes and the proportions of each. However, this number is also not tissue, hair, nails, and body water. Of the seven studies, six were likely that much of the losses of LBM are not case studies of individuals and one was an skeletal muscle tissue at all, but rather body observational study of five subjects.

If we water, liver, and intestinal mass. Therefore, if you consider observational study—and weight the study that the average loss of weight is However, we still need to account for this weight.

The Fitschen, Russow, and be stage ready, we can calculate how much Pardue studies I can personally vouch for. The lean body mass he will likely lose based on subjects in these studies were being prepped the averages as well. Since the average is by very competent coaches who knew what approximately Thus, we can divide the body fat What does this mean? For drug-free he needs to lose by this number in order to competitors, some LBM loss is probably determine total weight loss required.

That inevitable. Most total weight loss required. Lean body mass encompasses all lost. Now that we can In general, I think the slower you can go, determine with relative accuracy the total the better off you will be. This does have amount of weight loss required, we can its realistic limits.

Most people will reach then calculate our starting deficit after we their limit of being about to mentally grind determine how long we wish to prep for. So while it might seem enticing to try to diet 60 weeks and The old school bodybuilding lore suggests lose 0. In general, I recommend losing an for no other reason other than that was the average of 0.

While a short week prep may seem that we are going to target a conservative enticing compared to a week slow weight loss of 0. How many weeks of dieting does this required, and the more likely you are to lose equate to?

Remember above we calculated lean body mass. That might not sound puts us at In fact, in Bannock et al. That would be Determine fat mass and lean mass 18 weeks of dieting. With 8. Of course, I would round up to 24 weeks. So to summarize, choosing prep duration should look something like this: 5.

Choose rate of loss I recommend 0. Even our best plans are subject to completely unrelated to the contest prep. You WILL have life happen to you during prep. While you may never incur just be able to completely focus on your prep. I knew this going in, so I gave myself 24 weeks to get ready for my first show.

Looking back, it went pretty smoothly all things considered. But life does happen. Determining Your Daily Starting Calories but two weeks before my first show, my grandmother passed away and her funeral Before we get down into the nitty gritty was one week out from my show and it of determining your macronutrient intake, required a four-hour drive to get there. As I stated previously, my preference is to target 0. On a per week basis that equates to deficit required. First, we can calculate how many would look like this: calories would come from the body fat lost.

Calculating the deficit need to lose weight at the correct rate. Please Further, this assumes we are dealing with a note that some numbers in the table come up closed system, but the human metabolism is slightly different from our calculations above quite frankly, messy.

In fact, if you reduce your due to the rounding done in the previous calorie intake by 40 calories per day below examples. If you calculations you can simply multiply the do lose any weight it will be completely short amount of body weight per week that you term and more likely the result of a short-term want to lose by and that will yield your fluctuation that will simply re-fluctuate upward average daily deficit calories.

So if you want to in time. The purpose it. You would simply take 0. We are just taking our best important to know that the human body is estimates. If we put a kilo of body fat into more complex than a series of equations. Approximate calculations for calories to lose weight. Furthest column left shows weight loss target per week. Second column from left shows total weekly calorie deficit required to lose target weight. Third and fourth columns show the approximate breakdown of calories that will come from fat loss and lean body mass loss respectively.

Determine approximate calories from try not to get too obsessed with where you body fat to achieve target rate of loss start and trying to make that number perfect.

Determine approximate calorie caloric intake for starting prep. His starting calorie deficit from LBM average daily calories in order to lose 0. Her starting 4. Determine average daily calorie average daily calories to lose 0. The goal is to keep your body composition optimized and limit the loss of LBM. For that, you have to know how to partition your calories into the three macronutrient groups.

While energy balance will drive overall weight loss, how your energy is distributed into your macronutrient breakdown can affect how much weight you will lose from body fat vs.

That is, while weight loss is indeed a function of calories in energy consumed vs calories out TDEE or total daily energy expenditure , the components of the equation are rather complex and their distribution can affect the balance of this equation. Briefly, protein, carbohydrate, and fat are the big three macronutrients and they each have a numerical energy value that you, and everyone else, refer to as calories. High The caloric value of one gram of fat is nine protein diets have also been demonstrated calories.

There are other energy containing to be superior to isocaloric low protein diets nutrients like glycerol, alcohol, fiber, and we with regards to fat loss. Suffice it to say, not only and energy expenditure. Protein turnover is do they provide you with energy, but each an energy dependent process that requires macronutrient has an important function within ATP and thus increases caloric expenditure.

Further, high protein diets have also been shown to have a greater satiating effect than Protein - This is a big one, and it happens isocaloric lower protein diets.

Ingestion of kg LBM have typically been shown to be sufficient dietary protein stimulates muscle superior for fat loss and LBM retention. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. An isoenergetic high-protein, moderate-fat diet does not compromise strength and fatigue during resistance exercise in women.

Pathways to obesity. Protein, weight management, and satiety. Dietary protein and exercise have additive effects on body composition during weight loss in adult women. Furthermore, can happen. You can use them as fuel to get it will be difficult to create a caloric deficit you through the workouts you will be doing, if your fat intake is too high as fats are nine they can also convert to glycogen which will calories per gram, over double the calories of help your muscles look full when you step on protein or carbohydrate.

Carbohydrates are a large source you will want to pay special attention to. For of calories in the western diet. So while the energy value of dietary fiber might not necessarily be four Fat - Keeping your fats at an optimal level is calories per gram like another carbohydrate, important for your hormonal balance. Decrease of serum total and free testosterone during a low-fat high-fibre diet.

In order to break it down, synthesis and fat oxidation, however. Cholesterol-lowering effects of dietary fiber: a meta-analysis.

Effect of dietary fibre on postprandial thermogenesis. The effect of moderate alcohol consumption on fat distribution and adipocytokines. Alcohol impairs skeletal muscle protein synthesis and mTOR signaling in a time-dependent manner following electrically stimulated muscle contraction. It doesn't happen. You guys have to remember only a few coaches truly do nutrition for a living.

Shelby is one of them His only source of income is nutritional plans. He lives behind his PC You never have to wait or worry when you will get a response from him In 5 years I have worked with three coaches I didn't get the attention I deserved or the personalized approach I was hoping with the other two. I always though there is always someone better. But for half the price I paid the other two I got better communication, personalized nutrition and adjustments and a coach who actuallu cared.

I could go on forever but just do your research, talk to current and former clients and go from there. I started working with Matt Porter 17 weeks ago for my first contest prep I have nothing but good things to say about him really It's the final week now and Matt's speciality is getting guys DRY up there so with the plan we have hopefully I'll look ok.

Again I definitely recommend him for anyone looking for a coach that really puts effort into each client. I'll throw up some pics from the start of prep through these last couple weeks in a bit.. I've been working with Matt Porter for over a year now.

He's been a good friend of mine for a while and I was tired of not reaching my full potential so I got with him in March of for the Oregon State and Washington State. Last year at the Washington state Matt helped me get my first open class win.

Last edited by moosj; at PM. This Review is of Matt Porter - I've only been in this sport for a short amount of time When I got with Matt I only had 12 weeks to get ready for my very first show. Prior to working with him I thought I kinda knew what this was all about His knowledge blows me away, knowing what this and that will do but if you do them together I'm now 49 years old He has been able to change my not only my body but also given me knowledge to at least try and understand what and why he is doing what he is doing.

Seems my enter button won't work so this is going to be all 1 paragraph LOL. We had talked about doing the Masters Nationals this year but decided that I needed another year to make some more improvements and compete next year in the 50 year old Middleweight class and see how we do. He brought me in dry, hard and full We are 2 weeks away from my 16 week prep for a show in October. If you want to follow along and see what Matt can do He will take care of you!!

Can't wait to see how we do on the 2nd go round for a show!! Attached Images pizap. Thanks guys, this is very helpful. I've worked with Matt Porter since November and have nothing but the greatest respect for him. This is a coach who truly cares about his client. Coach: Matt Porter Pros: 1. Matt is extremely detail-oriented, and he expects his clients to provide him with their personal details in order for him to make one successful. That in itself says a lot about a person because I don't think anyone can make a person successful without knowing specific details.

He does his fact-finding before you even pay him a dime. Fact finding includes: a. An analysis of your current diet yes, one should know what they're consuming during the week. An analysis of your training log. You will get a customized nutrition plan based on YOUR goals and metabolism. What's more, Carbon will adjust the plan as you progress to optimize your results.

If you hit a plateau or stall, Carbon will make adjustments to keep you progressing towards your goal, just like any good coach would. Our coaching system uses the latest techniques in nutrition science to make sure you get the best results possible.

Another feature that makes Carbon unique is the diet planner. Want high and low-calorie days rather than eating the same foods every day? Use the diet planner to set up your week and stay on track. Overate on one day and not sure what to do with your nutrition plan for the rest of the week? Adjust the diet planner to account for what you overate and Carbon does the rest!

No problem, you can enter your nutrition targets and simply use the food tracker. Beyond the amazing coaching features of this app is a food tracker that's excellent in its own right.

To turn this function off, simply go to your iTunes account and turn off auto-renew. Renewal payments will differ depending on subscription and pricing at the time of renewal.

Your iTunes account will be charged when the purchase is confirmed. Aside from my camera and the Bible app, I am hard pressed to think of anything on my phone that has had a more significant impact on my life than Carbon. The last 3 months have been using the reverse diet setting to slowly increase calories over time, improving the amount of food I can eat without gaining weight.

The expertise is there and the science behind Carbon is clear. There are no sketchy marketing smoke and mirrors. There are helpful instructional videos in the app, and a phenomenal like actually helpful and encouraging Facebook group of users of all ages and fitness levels who are there to help. I cannot recommend an app more highly.