The Speakers

 

Lyle mcdonald

ERIC HELMS


Webinar Outline

 

Lyle's overview

1. Not Just Little Men

Lack of comparative/female research until 70's-80's

Men overrepresented in research EXCEPT for weight loss studies

Biological differences in everything

Social vs. biological factors

 

2. The Menstrual Cycle

Follicular phase

Luteal phase

 

3. Hormonal Modifiers

Birth control

Amenorrhea

Oligomenorrhea

PCOS/Hyperandrogenism

Obesity

Menopause (w or w/o HRT)

 

4. Body comp Differences/Measurement

LBM vs. BF%

Fat distribution

Menstrual cycle effects

 

5. Metabolic Differences

Appetite/hunger

Nutrient metabolism during and after meals

Nutrient metabolism during and after training

 

6. Fat Gain and Fat Loss

 

7. Menstrual Cycle Disruption

Luteal phase defect, anovulation oligomenorrhea, amenorrhea

Effects

Energy Availability (EA) as primary cause

Fat loss, exercise, stress, fiber, fat intake

 

8. Fixing the Problems

Gradual vs. Extreme Changes

Pre-Diet
Limiting Hormonal Changes

Enhancing Fat loss

 

9. Common Nutritional Errors

Overemphasizing carbs to the exclusion of protein/fat (vegetarian/vegan diet)

Eliminate red meat/chick (zinc, iron deficiency)

Eliminate dairy (calcium deficiency)

Eliminate sodium (numerous effects)

Eric's overview

1. Coaching women through diets

         Different strategy for women vs men based on biological realities covered by Lyle

 

2. Diet setup

         Basic hierarchy of importance - pyramid

 

3. Energy balance

         Rate of weight loss and diet length

 

4. Macronutrient composition

         Setup

         Special cases

 

5. Micronutrient composition

         Inclusive dieting vs exclusive dieting

         Consequences of micronutrient deficiency

         Prevention

 

6. Nutrient timing

         Daily – Meal Frequency

         Weekly – Refeeds/ICR

         Nutritional Periodization – Diet breaks

 

7. Flexible Dieting

What is it, where did it come from, what is it not?

How to implement it

 

8. Training Setup

         Basic hierarchy of importance – pyramid

 

9. Volume, intensity and frequency

         Setup

 

10. Progression and measuring progress

         Basic concepts, integration with diet – deloads and testing

 

11. Exercise Selection

      SAID

 

12. Tempo and Rest Periods

 

13. Powerlifting

         When is it appropriate to drop a weight class?

         Losing body fat vs reducing non tissue weight

 

14. Physique Competition

         Division differences

 

 

Save the Date

Sunday 5th March 2017

LA: 1100-1400  |  NY: 1400-1700  | London: 1900-22-00