So we went over the plan yesterday for diet and training the next few months to lean up. However just like a great BJ, nothing lasts forever, and the diet laid out won't work forever, nor is it something to stay on forever.
So with more detail here is what the plan is for the next few months.
So here's the deal.......
Do the diet AS WRITTEN.
Yes it's low in calories, yes it will suck, yes you will be tired and all of that shit. It's not cancer bitch. Shut up and deal with it.
More than likely you'll end up losing 8-12 pounds over those 13 days. Some fat, some water, some glycogen. It's a nice kick start to get the fat loss going for summer.
Day 14 -
Do the diet as written until around 4 P.M. Load carbs from 4-8 P.M. Whatever you want, as much as you want.
Day 15- Introduce some carb backloading twice a week.
I really like carb backloading a lot. And I think from a mass gaining and strength standpoint, without getting fatter, it's excellent. Right now however, I am not as lean as I want to be. This is the reason for the 14 day shake diet AS WRITTEN.
However starting on the first big training day I will reintroduce carb backloading into my diet, but different than before. No dirty carbs. All clean. And of course, only at the night meal, with a cut off of 8 P.M.
Also starting at day 15, add an extra shake in. Doesn't have to be a MRP, can be a shake with peanut butter. So the diet might look more like so.......
Big Training Day -
Meal 1 - shake w PB
Lunch - MRP
Snack - MRP
Meal with carbs - brown rice, potatoes, etc
Small Training Day -
Meal 1 - shake w PB
Lunch - MRP
Snack - MRP
Dinner - meat and veggies only
I've heard a lot of guys complaining about energy but I don't understand that. Maybe I'm more of a genetic outlier in that regard than I want to admit, but 2800 calories a day for me maintains 245 pounds or so. That's training almost every day with conditioning on top of it. I'm 250+ right now simply from eating extra carbs a mere 3 days a week at night. So your mileage may vary.
Generally energy reserves do take a hit in a calorie deficit, but once you lose bodyfat and your weight stabilizes you tend to rebound just fine. This can take a few weeks depending on what kind of deficit you have. Either way, right now after doing IF and carb backloading I often don't even eat for the first time until 11-11:30 or so and then usually just have a shake around 2-2:30 and then train on that. And I feel fine. If you've been used to eating a ton of food before training this would obviously take some getting used to, and until you undergo that metabolic change, you might feel like shit. As I noted, it's not cancer and you will live. You'll just feel like shit, which is completely curable.
"It's not cancer, bitch. Shut up and deal with it." That one will be written down. Priceless.ReplyDelete
That's actually been one of my very long time sayings about tough times.Delete
I'm a new fan of yours, Jamie's, and Jim Wendler's. I'm the guy who's always been "strong for my size" and frequently complemented on my "runner's physique". Ready to change all that. Thanks for all you do.Delete
Nothing wrong with a "runner's physique" as long as you look like a sprinter and not a marathon runner. :-)ReplyDelete
Paul you should definitely throw in at least one or two shake weight workouts per day also. The sheer gayness of those will drop you a good 20 lbs in a matter of days. It will make a great YouTube video also. Chick's dig it, I swear.ReplyDelete
Damn that's sick that you can hold 250lbs on such low calories, Paul. I'm 210lbs @ 5'11 and typically diet for the first 10 weeks on 3000 calories (365 carbs) and can lose 1.5lbs per week on that. A blessing and a curse I suppose because when it's mass building time, I fucking hate food.ReplyDelete
I think it can be a blessing or curse both ways. I don't have to eat much to gain weight, but I have to do a shit load of work to lose fat or stay lean, and keep cals super low.Delete
Aw shit, shakes, veggies, and potatoes? Gonna be a fucking microwave chef.ReplyDelete
Just learned a way to cook corn on the cob in the microwave the other day too. Keep it in the husk, run under some water briefly. Do the same to a paper towel. Insert into microwave, cover with wet paper towel and cook 3 min (for 2 ears). Turn, re-cover, cook another 3 min. Came out perfect. Shit got real then.
LOL I laughed......Delete
Have you considered doing Jamie´s APD?
It seems really good to shred some fat while mantaining and even gaining strength...
I hate ketogenic diets.Delete
I see you never put a post-workout shake in you meal plan i.e. protein + dextrose. Not necessary, overrated? A substantial meal is better, all you need? Or are these shakes implicit in your meal plans?ReplyDelete
A solid meal is good enough IMO.Delete
Hey, off-topic question. You've mentioned your separated shoulder a couple of times; I was just diagnosed with a mild AC joint separation, and haven't really been able to find any advice geared towards lifters other than "ice, heat, ibuprofen, and don't do dips for a couple of years." Any tips?ReplyDelete
Do the thing you can do pain free. That's really I all do. If you read through my blog you'll see I often say I can only do dips when I am pain free. Same for benching. Basically I've settled on incline and overhead pressing for all of my upper body pressing as the mainstays. You'll have to experiment over time with what gives you problems and what doesn't.Delete
paul, just have a question about alternating main lifts every other week, im trying to get in better overall condition right now, i see alot of your and wendler's 2 day and 1 day splits alternate between bench/press and squat/dead every other week and was wondering the reasoning behind that.ReplyDelete
One reason is to give priority to those lift.Delete
Second, for squat and dead, it's generally to give the lower back a break. So you're not squatting and pulling heavy in the same week.
A far as pressing goes, I've always done just fine pressing heavy once a week.