Sounds Great. It'll give me something to read to take my mind off my terrible toothache. I get to have a root canal tomorrow. Yippee!!
Before I begin this rather lengthy post, I want to address some credits. I just believe this to be respectable.
I owe a priceless amount to the various respectable persons whom have wrote books about different dietary approaches, and it is from these selected applications (and personal modifications to some of these applications) that I have been successful from applying enough of myself to get it done.
The educational foundation I am referring to are from hard books, E-books, etc, that I have purchased in the passed two years, and want to acknowledge the fine and respectable persons that wrote them: Lyle McDonald, Alan Aragon, and Alwyn Cosgrove.
Most what I am about to write will be based from memory, practical personal experience, but modified to you; I assume we may have to refine it some, and this is fine.
Based on your personal history (which we briefly touched upon in the previous posts), your current physique position, and approximated body fat percentage,
this is the diet perimeters I purpose:
Warning: these perimeters may not sit well, with some viewers.
Answer: I do not care. I know from practical experience (
modified to myself, of course, and history), it can work.
I have done variations and modifications of it--when attempting to get extremely lean--, and I am as healthy as they come. No room for crying babies.
Shouldn't take you any more than 6 weeks, Russ, and you should be done. Approximately of course. Then on to maintenance on what you had earned.
This diet is a 7 day cyclic diet. The training that accompanies the diet, depends on the position point within the diet. This diet will have re-feeds implemented after glucose depletion.
I want to say up front this IS NOT a Ketogenic diet, far from it actually, though what takes place the first couple of days carry some biological properties close. Close count in horse shoes.
The training will be in two types and two parts:
1. High Rep (15-20), Very low rest periods (60-90 seconds), High sets (60% Max approximate) on low carbohydrate days (
I suggest a split). You will want to locate where I live. (Note: I will be hiding).
Primary Purpose: To Deplete Glucose Stores.
2. High tension, heavy (power) on CarbohydrateUP days, etc.
EDIT: 3. Cardio is not required, though I highly recommend it due to the nature of the diet the first 3-4 days of the 7 day cycle.
(
I will explain the workout, with your bowflex machine--cardio equipment next post)
The days can be adjusted to suite you, for work, and what not.
But below is an example you can work with:
Low-carbohydrate days (primary purpose, fat loss)
Monday-Glucose depletion Training (Part 1 of Split)
Tuesday-Glucose depletion Training (Part 2 of Split)
Wednesday (Off day on Training). Cardio option (30-60 minutes, highly recommended, Moderate intensity, if not too sore) (Drink several cups of coffee/Tea several hours before).
This can be the most difficult day, he, he, No weight training, hungry, and you see people as food and want to eat them---Trust me
).
Carbohydrate targets can vary, but will be under 100 grams (somewhere around 20% or less of your total calorie intake). I say vary, because if you haven't dabbled in low-carbohydrates before, I would suggest the higher-end of low (say 90ish grams), and if you do not experience side-effects (
NOT--counting training
EMPHASIS), then you can adjust downward, but stay above 40, or settle around 50 grams. Consume your allotted Carbohydrates around your workouts.
The "source" of these Carbohydrates (since we are talking so small of an amount), isn't a--->a huge concern, Russ. Insulin is going to be rather low (over all), but I would suggest lower GI and high-fiber type of foods during this period. Of which I will give suggestions.
Protein 1g to 1.5g per pound of body weight--dependent on calorie allotment. Eggs, Chicken, Fish, lean red meat. If using protein powder casein/whey blend.
Put the remaining portion in Fats. Fats are low, Russ. I suggest DAG-OIL, Fish oil/Flax Oil, and NPB. Not much to dabble in, when you place the other nutrients, and this is necessary....contrary to popular opinion.
The main issues, is to eat (within the perimeters) that keep you full, which is going to be difficult. (GET OVER IT)
Just look to your joyous re-feed/carbup days. Believe me, you will be amazed how much you can eat, if you deplete your glucose stores, and mainly gain water that was lost during the carbDOWN.
Calories on these three days, are primed for fat loss (because of your personal goal). So THESE THREE DAYS are VERY IMPORTANT for your fat loss, and is when you cut the calories the most--from your approximated Maintenance Line.
And, we are talking 50% from your MT-Line, quite frankly--on your training allotment of calories. Yes, you read that right. DO NOT go below 1200/1300 though. The reason is getting your macro-nutrient allotment will be difficult, not that the calories are low (man that should stir some shiit up!
).
Spread your meals out in 3 to 4 meals. Calories are low, so going any higher, is unreasonable as it will simply make the meals too small.
Look back at the calculations made a few posts back. On training days, Calories are higher (as I said before), and non-training days such as on Wednesday, Calories are lower.
DO YOUR HOMEWORK ASSIGNMENT: Configure your calorie-macro nutrient amounts and post them.
Late re-feed/Carbohydrate UP
Thursday
Cardio Session in AM as soon as practical, and STAY within the perimeters set forth IN Monday through Wednesday (during the day Thursday), until you do your
training session--FULL BODY--HIGH Intensity. Here consume about 30 to 40 grams of Carbohydrates and at least 15 to 25 grams of Protein about an hour before your workout (heavy session). Also begin your CREATINE LOAD here (20 grams). Training is just 2 to 4 sets to finish off the glucose depletion (6-12, 70-85%).
When Completed, the eating fun begins. And, we attempt to compensate (now) for your glucose depletion anywhere from 24 to 48 hours by over-eating.
Post workout: 1g of carbohydrates per pound and 1/3 from protein (see below), and space out your meals, as you will be eating A LOT!
Assuming you are glucose depleted, about 5-7 grams of Carbohydrates per pound of body weight. DOUBLE your Maintenance-Line level. You will be (or should be) consuming more than 1,000 grams of Carbohydrates. Do NOT worry, the body is more concerned with
replenishing glucose stores, and
"partitioning" those calories where it is needed, and if you stay the perimeters you will be amazed at what this does to you (REALLY...its something else, I promise, ya). Drink plenty of water to assist the carboHYDRATES in replenishing your water retention (Cell hydration).
You could be looking at anywhere from 1000 to 1200 GRAMS OF CARBOHYDRATES, YOUNG FELLA.
Friday
Cardio: 30 to 60 minutes (steady state). Bridge Thursday into Friday and continue re-feed. No-workout.
Maintenance Calories
Saturday
Percents: 60c/25p/15f
30g/15g carb protein ratio before and after workout. Before workout at least one hour before or thereabouts. Full body workout (explained later)
Prepare next cycle
Sunday
No-Training. Cardio 30-60 minutes. Here cut calories from normal maintenance for a non-training day, but keep macro nutrients up to about 1g for Protein, cut carbohydrates a tad to about 150ish grams, and fill in the rest with fats.
I have done may
variations of the above the second time I got extremely lean at 7.8%, (after the learning experience of the first time I got extremely lean), when bringing in my history into consideration, and it simply works.
When bulking to put on muscle and slow fat accumulation, I modify it even further, and I am currently in a extremely modified version right now.
I will post workouts, next.
First, I have to see if you have the balls (
, he, he) to try something like this, before I spend time on the WO.
I am going to look over the post, it is possible I may have left something out. If I did, I will simply (EDIT) it back in, and bold highlight it.
Best regards,
Chillen
