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What do I do if I have questions or need help?
We encourage clients to contact us with questions or if they need help on any of our coaching services. It’s what you pay for as a client, so take advantage of it and ask us questions if you are unsure of anything! If your schedule changes, let us know so we can alter your program to give you the best results! Please note this is only for clients that purchase our coaching services.
I work unusual hours (graveyard shift, etc.), will this still work for me?
Absolutely. We work with clients from all walks of life, and every single one of their schedules are different. We will work with you to plan the program around your schedule, to give you the best results.
What equipment will I need to be most successful?
- A digital food scale. Nothing fancy; just a scale that weighs food to the nearest gram.
- A bodyweight scale. Again, nothing fancy, just a digital scale that will let you weight yourself so that you can tell us what you weigh and we can make adjustments to your program when needed.
- Access to training equipment. We highly recommend you train at a commercial gym, as the equipment there will allow you to get your best results in fat loss and muscle retention or gain.
How often should I weigh myself?
Many variables impact your morning weigh-in: the previous day’s food, fluid, sodium intake, stress levels, sleep schedule, and for ladies, menstrual cycle. Keep in mind that the numbers on the scale are only one piece of the progress puzzle. Do NOT get hung up on the results of one weigh-in, as it is common to fluctuate a few pounds on any given day. This is why require tracking your morning weight multiple days per week.
What’s more important, at least in regards to the scale, is to see a trend over time that corresponds with your fat loss or muscle gain goal. Additionally, energy levels, gym performance, body composition, confidence, a better understanding of nutrition, and a general sense of wellbeing are major progress gauges too!
Research shows that weighing in multiple days per week (rather than 1, or even less frequently) is best for weight loss. One weigh-in provides less information because a single weight is influenced by so many (aforementioned) variables. Multiple weights are needed to establish a trend over time. This is essential for identifying adjustments that may need to be made to your plan to optimize your progress as you move from one week of your diet to the next.
Do I have to eat the same foods all the time?
Nope, we encourage our clients to eat a variety of foods both for health purposes and to prevent the diet from becoming stale. We have actively searched for as many acceptable alternatives as we could come up with, to help give our clients the best chance of being successful. Of course, if eating similar foods helps you stick to your diet, there is no harm in this either. If you have a food preference not listed that you really want to eat, ask in the FB group and you can get tons of useful tips, tricks, etc.
Will I be really hungry / full all the time?
Most clients are surprised at the total volume of food that they can eat while losing weight. Sure, you may be full at some points and hungry at others, but it is totally dependent on your goals as a client. If you’re gaining muscle, expect to be full. If you’re losing fat, expect to be hungry… that way, the surprises are only pleasant.
How strict is the diet?
During a fat loss or muscle gain phase, better adherence to the diet will yield better results, but we encourage more a balanced approach and less strictness during weight maintenance phases. When not trying to change your body composition it is healthy to enjoy food and be less focused on measuring and counting.
At DIYBODY. we hope to encourage our followers to develop a healthy relationship with food that allows them to be strict when needed in order to attain a goal, but be comfortable enough to relax and enjoy food and life after that goal is achieved. We believe our programs encourage the development of this ability to balance goals and life.
On fat loss or muscle gain phases, although the clients who adhere to the temporary diet phases as close to 100% as possible do have the most striking results, this is not for everyone. Great results can still be obtained on these goal oriented phases with less perfect adherence and we encourage people to examine trade offs and make the decisions that are most comfortable for them.
Can I still eat the foods that I like?
Absolutely! We provide a list of recommended foods and we let the clients pick their favourites from this list! During a fat loss diet we recommend staying away from tastier, less filling, nutrient dense foods. These foods leave you hungrier and can increase cravings when on a fat loss diet. There are no “bad” foods, just foods that might be best avoided on a fat loss diet and foods that are better eaten in moderation for health.
I'm hungry during the day. Is that normal / what can I do about it?
While hunger is inevitable when dieting, there are several strategies you can use to help reduce hunger:
- Hydrate: Fluids will fill your stomach, which expands it. This causes a signal to be sent to the brain that you’re not as hungry. Try drinking 350 – 500 ml of water before meals to help curb your appetite.
- Choose More Filling Options: If you choose fruits and high-volume veggies for your carbs, they will fill you up more than if you choose very energy-dense options, such as white rice.
- Eat Slowly: It takes roughly 20 minutes for your body to send signals to your brain that you’re full. By slowing down, you allow ample time for this to occur, while simultaneously eating less. By the end of the meal, you will have eaten less, yet feel fuller than usual – an especially great feeling when dieting! To help yourself slow down:
- Cut food into tiny, bite size pieces
- Do 15 – 20 chews per bite
- Put down your eating utensil in between bites
How much snacking am I able to do?
We recommend that, especially on a fat loss diet, you eliminate snacking as much as possible. Long-term research on diet adherence and success shows that people who snack less tend to get better results. If you’re on a muscle building diet, a bit of snacking isn’t terrible, as long as you’re not eating too much junk and sticking mostly to the planned meals.
What should I expect the first week?
It’s not uncommon to feel hungry and tired the first week. The reason: You may not be used to eating every 3 – 4 hours, and instead have either gone long periods of time without eating, grazed throughout the day, or a combination of both. Your body needs time to adapt, but it will definitely adapt, usually within a few days or weeks at most. Stay patient and stay the course.
Can I drink alcohol on this program?
To maximize progress, it’s recommended that you don’t drink while dieting. If you do decide to drink, do not exceed 1 – 2 drinks per week.
How does alcohol affect fat loss?
- Increases Calories: Drinking alcohol contributes to your daily calorie intake. Plus, you’re more likely to indulge in high-calorie, high-fat foods, which further drives you into a calorie surplus.
- 1 typical beer (12 ounces), 1 typical shot (1 ounce), and 1 typical glass of wine (5 ounces) each contain well over 100 calories. Note that this doesn’t include mixers used.
- Stops Fat Loss: When you consume alcohol, your body dedicates time and energy to expelling it, and literally pauses fat loss while it does so (by decreasing fat utilization, and increasing fat storage). Clearly not the best recipe for fat loss.
How does alcohol affect muscle building and recovery?
- Decreases Muscle Building: Alcohol directly limits protein synthesis, otherwise known as the building of new proteins for muscle tissue.
- Impairs Sleep Quality: Alcohol impairs sleep quality by increasing time spent in “light” sleep (from which we’re more likely to wake up) and decreasing time spent in “deep” sleep. Deep sleep promotes recovery much more profoundly than light sleep and missing out on it is costly.
- Decreased Growth Hormone Production: Alcohol minimizes production of growth hormone, which is released during sleep and plays a crucial role in muscle building and recovery. So, the more you drink, the more growth hormone is suppressed.
I am traveling this week/weekend. How do I stick to my plan?
You can absolutely still work toward your goals while traveling. Do your best to utilize the hotel fridge/microwave (call ahead to inquire if present) as well as the continental breakfast to grab specific items such as fruit, oats, bagels, and peanut butter, if offered.
Convenient travel snacks include: whey protein, protein bars, rice cakes, turkey jerky, lean deli meat, low-fat greek yogurt, oats, fruit, etc.
What happens if I miss a check-in?
Failing to send in your weekly check-in (without a legitimate reason), will result in a warning. If you receive three warnings over an 8-week period, your program will be terminated.
We’re not in business to fool around and take our job seriously. We expect the best and hold our clients to the highest possible standards.
Once you’ve made the commitment to work with us, we’re going to do everything in our power to ensure you’re successful in reaching your goals.
There are no refunds or exchanges on our products or services. All sales are final. No exceptions.