How to Utilize Diet Periodization for Maximum Muscle

Tom MacCormick

Strength and Conditioning, Personal Training, Sports Science



In this episode, I explain what diet periodization is, why you need it to take your physique to the next level, and the three simple questions you need to answer to design the perfect diet for your goals.



Your training and diet should reflect your goals.


Your workouts and nutrition choices should work synergistically to help you reach those goals. It seems obvious, but many people fail to do it.


But with just a bit of planning, you can avoid this common mistake. Synching your diet and training together isn’t complicated. By assessing your goals and what they require, you can set up a successful diet and know how to adjust it as you progress through different training phases.


When it comes to body composition goals, there are three traditional phases of training:


  1. Mass Gain—Building
  2. Fat Loss—Cutting
  3. Maintenance—Solidification




These phases matched up with the right eating plan should maximize your results. Build a diet plan that works synergistically with each phase of training.


Start by asking yourself these three questions:


  1. What’s my main goal?
  2. What type of training is best for this goal?
  3. What type of nutrition plan supports this type of training?


Once you answer these questions, everything begins to crystallize, and a framework of dieting becomes obvious.


From here, it’s just a case of fine-tuning the details to best suit you. Let’s go over each phase.


If you have any questions or comments about the show, please email me at or drop me a DM on Instagram @tommaccormick.


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