When we introduced the ETP Method breadcrumbs we were about two weeks in and I said to Brad “we need a Method 5”, technically what I was really saying is we need a different Method 4. Now I can’t rule out that we will never change anything again but this pretty much covers a full cycle.
Method 1: Fat Loss-Many people when they first start Eat To Perform choose fat loss, this is the first stage for most people but also the first stage for people that have been in recomp and are looking for a short deficit. This stage is 24 days.
Method 2: Mini reverse-This stage is 16 days, it does a few things, on a scientific level the body adjusts very quickly to any changes you give it and this is why most people plateau. This stage is a plateau buster gradually moving food up (or back closer to normal) to set up the second fat loss stage.
Method 3: Second Fat Loss-The second stage is more aggressive than the first but it’s also 24 days.
Method 4: Reverse (normalize calories)-The same thing as Method 2 as we leave fat loss and move to Body Recomposition.
Method 5: Recomp (replace fat with muscle phase)-This is the phase you should be in most of the time, the interesting thing about this stage is that THIS IS ALSO A FAT LOSS stage because the goal of this phase is to work on tone or muscle building, basically replacing unwanted fat with lean or toned muscle.
But what if you aren’t perfect by the end of the second fat loss phase, what happens then? Check out this article on keeping your Metabolic Bank full. Basically you just rinse and repeat these stages and here is a graph of what that looks like. In this example 60 pounds but GAINED lean mass along the way so the net fat lost is astonishing. (The red line is her actual food, the blue line is her actual weight and the purple line are the goals her coaches gave her along the way to hit to see the results she was looking for)