The Contrast

The Contrast
Lift Big, Sing Big, Look Great Doing It.

Thursday, March 23, 2017

Reverse Dieting

Sometimes I have to put my clients in a calorie deficit that is too steep in order to keep the fat loss progression going. The signs are usually a change in mood, lack of energy, headaches, hunger pangs.
It's at this point that I slowly "Reverse the diet." Every week we add more calories back to their diet in the form of carbs and fats. I'll generally at 50-100 calories per day, 1 week at a time.

Depending on the individual a person can actually continue losing body fat while reverse dieting. Sometimes NOT! This is because the deficit is steep enough that they remain below maintenance calories for a few weeks and the reintroduced calories are better partitioned to muscle growth and energy expenditure!

If you're in a steep calorie deficit and experiencing symptoms, try to reverse diet into a reasonable calorie level before resuming a "dieting phase"

Learn MORE

Monday, March 6, 2017

I failed at my workout and now I'm frustated!!!

I frequently get questions from clients and fellow gym frequenters. Sometimes I feel my answers are worthy to share to the masses.

"Hey Kasey,

You ever have workouts where you feel really good and have high hopes going into it, but fall short of your goals for the workout? How do you deal with that frustration?


Absolutely. I've failed so many workouts it's insane. And yes, it can be very frustrating. I've had sessions that I thought for sure I was going to nail bench press pr's and then end up with the bar stuck on my chest flailing my legs about. Very embarrassing. It's ruined my days before.

The thing is to realize that just getting in there and doing the work is a WIN. The only way to fail is to not even try. You're going to have some EPIC workouts, set some tremendous pr's and feel like you're best thing since sliced bread. But you will also feel tired, weak, and like you didn't accomplish anything. But both feelings are fleeting. The true success comes from the consistent work you put in. Nobody is gonna be blown away by a single training session of yours, but people will be FLOORED by the results you've earned over days, weeks, and months of consistent work.

I hope this has been helpful, my friend. Keep kicking ass and putting in the work.


Wednesday, March 1, 2017



90% (top set) 5x1

Front Squats

Leg Press

Barbell Lunges

Leg Ext.
Leg Curls
Calf Raise


Pull Up Variations
65lbs 10x3

Lat Pulldowns

High Pulls

Lateral Raises
ss with/
Rear Delt Flys

4 Bicep Movments