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Primer Phase
Pascal Flor
Definition
What is a Primer Phase
What is a Primer Phase
What is a Primer Phase
What is a Primer Phase
Adaptive Resistance
& Rationale
Fatigue Management
Environment
Training Practical Application
D E L OAD?
YE S !
Training Practical Application
Calculating Maintenance
Deficit Surplus
Look at the past month, take the total Look at the past month, take the total
weight lost in lbs & divide it by 4. Step 1
weight gained in lbs & divide it by 4.
Take this number and multiply it by 500 Take this number and multiply it by 500
(this is your average daily deficit). Step 2
(this is your average daily surplus).
Look at the past month, take your average Look at the past month, take your average
calories consumed. Step 3
calories consumed.
Take step 3’s number and add step 2’s Take step 3’s number and subtract step 2’s
number to give you your calories Step 4
number to give you your calories
Calculating Maintenance
Simple* *Multiply your bw in lbs.
Females and those coming
from a dieted state, edge
Sedentary: x13 towards a lower number.
Active: x15
Protein
- ~ 1g/lbs is a good starting point
- Keep an eye on it
- Probably satiating
Carbs
- Requirements low
- Go by feel or rest of macros
- Be flexible
Fats
- Min. 0.3g/lb
- Max intake
- Important for health
Goal Priority
Mindset
Specific Rationale
Planning the Primer Phase
Planning the Primer Phase
Hypertrophy
4-6 weeks
Metabolite Hypertrophy
4-6 weeks 4-6 weeks
Planning the Primer Phase
01 Holiday/
Exams
02 Pre-Contest 03 Injuries
04 Before
Mini Cuts
05 Stressful
Periods
06 Major
Life-Events
Post Primer Phase
• ME V will b e lo w er
• R e- sensitised
1. You will lose muscle