Phillips Sports Performance

✖️𝘿𝙤𝙚𝙨 𝙄𝙣𝙩𝙚𝙧𝙢𝙞𝙩𝙩𝙚𝙣𝙩 𝙁𝙖𝙨𝙩𝙞𝙣𝙜 𝘽𝙪𝙞𝙡𝙙 𝙈𝙪𝙨𝙘𝙡𝙚?!✖️
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𝙍𝙚𝙨𝙚𝙖𝙧𝙘𝙝 𝘽𝙧𝙚𝙖𝙠𝙙𝙤𝙬𝙣: 𝙋𝙖𝙧𝙩 𝙏𝙝𝙧𝙚𝙚
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20 participants with a minimum 5 years of resistance training experience were used.
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Two groups: IF Group: Meal times: 1pm, 4pm, 8pm and a Control Group (normal eating): Meal times: 8am, 1pm, 8pm
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No set calories for either group. Groups were told to eat normally, just at the assigned times.
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The IF group lost about 3.2% of their muscle cross-sectional area. The control group gained about 6.8% of muscle cross-sectional area. Meaning the control group gained about 10% more muscle mass than the IF group.
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The IF group increased their strength by 15.2% and the control group increased their strength by 13.2%. The IF group increased their strength by 2% over the control. However, this it is a statistically insignificant amount.
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What does this mean?
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It's difficult to say if IF itself causes muscle loss or if a long term caloric deficit is the culprit. IF does not inherently increase muscle mass! It is interesting that the IF group gained strength while in a caloric deficit. Strength increases mainly due to neural muscular changes. Yes, larger muscles have more POTENTIAL for more strength but muscle size doesn't = muscle strength.This study also shows that it is possible to improve strength while losing weight.
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Part Four:
Does IF increase testosterone and improve hormones?
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✖️𝙏𝙝𝙚 𝙊𝙛𝙛-𝙎𝙚𝙖𝙨𝙤𝙣 𝙄𝙨 𝙃𝙚𝙧𝙚✖️
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I am pleased to launch The Off-Season online training program for goalies.
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The Off-Season is a 3-month total performance program for goalies. The program is structured to build strength, speed, conditioning and mobility.
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You will get in the best shape of your career and prime your body to be a starter next season.
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The Off-Season is divided into 3 phases:
Phase 1: Stretch/Growth to get you bigger and stronger than ever.
Phase 2: Strength/Intensity to turn you into an explosive crease dominating machine.
Phase 3: Training Camp Ready, where you will dial in your conditioning so you will never run out of steam during practice or games.
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If you want to get the attention of scouts and be on the top of every list this season, you can’t miss out on this program!
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The program is available as a single program or with 1-on-1 coaching in the VIP app.
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No more under performing at training camp or losing steam as the season goes on!
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For more questions please reach out!
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You can download the program or signup for the app by clicking the link in bio!
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✖️𝙔𝙤𝙪 𝙚𝙞𝙩𝙝𝙚𝙧 𝙡𝙤𝙨𝙚 𝙤𝙧 𝙮𝙤𝙪 𝙡𝙚𝙖𝙧𝙣.✖️
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You cannot do both.
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You can either let a set back, set you back.
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Or you can look back, learn from what you can approve on then make the necessary steps to grow.
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training

✖️𝙄𝙣𝙩𝙚𝙧𝙢𝙞𝙩𝙩𝙚𝙣𝙩 𝙁𝙖𝙨𝙩𝙞𝙣𝙜 𝙖𝙣𝙙 𝘽𝙤𝙙𝙮 𝘾𝙤𝙢𝙥𝙤𝙨𝙞𝙩𝙞𝙤𝙣✖️
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𝙍𝙚𝙨𝙚𝙖𝙧𝙘𝙝 𝘽𝙧𝙚𝙖𝙠𝙙𝙤𝙬𝙣: 𝙋𝙖𝙧𝙩 𝙏𝙬𝙤
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20 participants with a minimum 5 years of resistance training experience were used.
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Two groups: IF Group: Meal times: 1pm, 4pm, 8pm and a Control Group (normal eating): Meal times: 8am, 1pm, 8pm
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No set calories for either group. Groups were told to eat normally, just at the assigned times.
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The control group gained about 3.3% of their bodyweight. The IF group lost about 3.5% of their body weight.
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The IF group had a ~1.6% decrease in fat free mass. The control group gained about 2.7% fat free mass
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The IF group had a 25.5% reduction in the amount of visceral adipose tissue. The control group had a 3.8% reduction in VAT
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Part Three:
How does long term IF influence muscle mass and strength?
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tissue

✖️𝙄𝙣𝙩𝙚𝙧𝙢𝙞𝙩𝙩𝙚𝙣𝙩 𝙁𝙖𝙨𝙩𝙞𝙣𝙜 𝙖𝙣𝙙 𝘾𝙖𝙡𝙤𝙧𝙞𝙚𝙨✖️
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𝙍𝙚𝙨𝙚𝙖𝙧𝙘𝙝 𝘽𝙧𝙚𝙖𝙠𝙙𝙤𝙬𝙣: 𝙋𝙖𝙧𝙩 𝙊𝙣𝙚
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20 participants with a minimum 5 years of resistance training experience were used.
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Two groups: IF Group: Meal times: 1pm, 4pm, 8pm and a Control Group (normal eating): Meal times: 8am, 1pm, 8pm
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No set calories for either group. Groups were told to eat normally, just at the assigned times
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The IF group consumed around 5% less calories than the control group even through they were instructed to eat as they were prior to the trial. No caloric change in the control group.
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There were no statistically significant differences between groups in regards to macronutrient intake.
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The results of the caloric and nutrient intakes of this study suggest that intermittent fasting may be a strategy to naturally eat in caloric deficit if daily calories are not tracked.
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Part Two:
How does long term IF influence body weight and body composition?
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✖️𝙋𝙡𝙖𝙮 𝙛𝙤𝙧 𝙩𝙝𝙚 𝙇𝙤𝙜𝙤 𝙤𝙣 𝙩𝙝𝙚 𝙁𝙧𝙤𝙣𝙩✖️
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Not the name on the back.
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Great teammates go a long way
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training

✖️𝙈𝙖𝙘𝙧𝙤 𝙃𝙖𝙘𝙠𝙨✖️
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Looking for a quick and easy to track macros and calories on the go?
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Use your hands!
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Protein: lean animal products about the size of your palm contain roughly 20g of protein
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Carbs: one cupped hand of a high carb food contains roughly 15g of carbs
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Fat: Your thumb (or tip of your thumb for oils) contains about 15g of fat
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It’s that simple! Don’t get caught wondering how much you’re eating any more!
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Just use your hands!
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✖️𝙃𝙖𝙧𝙙 𝙒𝙤𝙧𝙠 𝙋𝙖𝙮𝙨 𝙊𝙛𝙛✖️
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CFL Combine Weekend for VIP athlete
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I have been working with Nate to dial in his nutrition, improve his body comp, energy and recovery as he prepped for the combine.
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Nate is one of the most dedicated athletes I’ve ever met.
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His ability to self-regulate and stay accountable to his nutrition is second to none!
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I can’t wait to see how well he does this weekend!
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✖️𝙉𝙚𝙫𝙚𝙧 𝙎𝙖𝙩𝙞𝙨𝙛𝙞𝙚𝙙✖️
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There’s always stuff to work. You’re never there
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Continue the pursuit of excellence.
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Whatever it takes to get better.
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Day in and day out.
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