Type 1B’s need to see results quickly, like type 1A’s. They are more resilient to stress. Type 1B’s will respond better to intermittent fasting due to their need for brain stimulation.

Fat loss structure: Sprint Method + Carb Backloading or IF

Much like type 1A’s, an aggressive deficit for 3-4 weeks, followed by 1-2 weeks at maintenance is an effective fat loss strategy. They can also include various forms of intermittent fasting or carb backloading (consuming most of their carbs later in the day). These strategies will allow them to benefit from better focus and energy during the day. They don’t need very high carbs (relatively speaking) to recover. During the deficit weeks, refeed days can be used to help with adherence and too avoid any metabolic adaptations.

Muscle building structure: Type 1B’s don’t need much of a surplus to build muscle. Some can build muscle at maintenance, while others will need a small surplus. An effective strategy is essentially the reverse of the fat loss method. 3-4 weeks in a small surplus or at maintenance with 1-2 weeks at maintenance or a small deficit to minimize fat gain. Much like the fat loss structure, they can build muscle and recover well on moderate amounts of carbs (relatively speaking).